Full Body Quick HIIT Fat Burning Workout: No Equipment

Good Morning!

This is a quick, but efficient full body, fat burning workout. Quick, but intense workouts have great benefits for both Fat Burning and Metabolism Boosting. This workout utilizes full body movements to create balance in your body and muscles.

Don’t be afraid to push! Push yourself to get in as many reps as you are capable of during each interval. HIIT isn’t the time to pace yourself! That said, if you need to take a break, take it, and get back into the workout as quickly as possible.

When I filmed this workout I repeated it 2X. Let me know how many times you go through it in the comments below, on Facebook: @MelissaBenderFitness or on Instagram/Twitter: @BenderFitness

I can’t wait to get started filming my new workout series after I have my baby! If you want to know more about how my pregnancy is going you can read about it here: Fit Pregnancy: 37-Weeks Pregnant & Counting. I am 37-Week & 5-Days Pregnant today, and we finally got the nursery 90% done! All we need is a glider or other comfortable chair for nursing and rocking the baby. I included some photos below from my maternity photo shoot. We are blessed to have the most amazing friend & photographer: LeeAnn Freeman of Generations Photography & Gifts.

I still have several workouts to film that are great whether you are pregnant or not, but between trying to re-organize our house, get the nursery setup, buy the rest of the things Baby Bender needs, working full time, and napping (that feels very necessary right now!) there just hasn’t been enough time. I have a feeling that baby is staying put past his due date, and if that ends up happening I still have some time to get some new workouts filmed to share with everyone.

In the mean time, I hope you enjoy this throwback workout! If you like it share it! When you share these workouts, comment on Facebook posts, or like Instagram photos you are helping to make BenderFitness.com more visible and more successful (which helps keep it free, by offsetting the costs of running a blog!) Facebook and Instagram have changed their settings, which sadly means that my posts are hidden from people’s Facebook news and Instagram feeds unless I want to pay big bucks for advertising. Thank you for coming here and showing your support!

Melissa

Set your Gymboss Interval Timer for 15 Rounds of 10/50 Second Intervals.

1. Burpee
2. Sumo Squat
3. Burpee
4. Pendulum Squat
5. Burpee
6. High Knees
7. Up/Down Dog (Dive Bomber)
8. High Knees
9. Walk the Plank
10. High Knees
11. Frogger
12. Temple Tap Abs
13. Frogger
14. Leg/Hip Lift
15. Frogger

Repeat 1-3X.

20-Minute Boot Camp Sweat: Full Body Fat Burning Workout-No Equipment

Hi Everyone,

It’s workout time! Today’s workout is a Full Body Boot Camp Workout. Jesse and I taught this routine in one of our group boot camp classes.

In class we did this Routine 2X with a 10-Minute Warm-up, and a 10-Minute Cool Down. We had a short water break in between rounds. You can repeat this workout 1-3X, based on your own fitness level.

I was still in my first Trimester of Pregnancy when we taught this workout, so I was able to go through the entire routine without modifications. I just had to monitor my rate of perceived exertion and make sure I was able to maintain a talking pace-which I normally do when I teach a class so I can give cues and form direction.

I hope you all enjoy Jesse’s teaching this routine. He makes it fun, and keeps you motivated to push throughout the workout! Enjoy!

Melissa

I hope you enjoy today’s workout & find it challenging! Have fun! Let me know what you think on Instagram, Facebook or Twitter. You can also find Jesse on Instagram @BenderCrosby1

Intervals: 15 Rounds of 30/50.

Reps:
Beginner: 10 Reps, 30 Seconds Cardio
Intermediate: 15 Reps, 30 Seconds Cardio
Advanced: 20 Reps, 30 Seconds Cardio

*Cardio of Choice Between Each Exercise. Our selection was High Knees.

Overhead Squat
Lunge Kick: Right
Lunge Kick: Left
Temple Tap Abs
Burpee
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
Leg Lift
Hip Lift
Alternating Hip Thrust
Plank Side Tap: Right
Plank Side Tap: Left
Elevated Leg Adduction: Right
Elevated Leg Adduction: Left
Donkey Kick

Repeat 1-3X

Over Head Squat: Part 1

Over Head Squat: Part 2

Lunge Kick: Part 1

Lunge Kick: Part 2

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Side Plank Elbow Tap: Part 1

Side Plank Elbow Tap: Part 2

Leg Lift: Part 1

Leg Lift: Part 2

Hip Lift: Part 1

Hip Lift: Part 2

Alternating Hip Thrust: Part 1

Alternating Hip Thrust: Part 2

Plank Side Tap: Part 1

Plank Side Tap: Part 2

Leg Adduction: Part 1

Leg Adduction: Part 2

Donkey Kick: Part 1

Donkey Kick: Part 2

15-Minute Interval Workout: HIIT Iso-Plyo Full Body Workout

Hi Everyone!

This workout is a combination of isometric and plyometric exercises. It is quick (15 minutes), but was a very challenging combination.

You might be wondering what the difference is between an Isometric exercise, and a Plyometric exercise. Isometric exercises occur when the muscle is contracted, with no change in the length of the muscle during the exercise. Plyometrics are fast movements that cause quick contractions and lengthening of the muscles involved in the exercise (usually with some type of jumping).

Dancer Pose

Both forms of exercise are beneficial, and they provide different benefits to your body. This workout helps to build muscular endurance, strength and speed. I found the static poses very challenging, especially Dancer Pose. It is quite different to go into this pose during a yoga flow, than immediately after a plyometric exercise. When I filmed this workout I had to modify the pistol squats, because my legs were completely out of energy by the end of the workout! I knew it would be challenging saving them for last, but I was surprised at the difficulty. Remember, form is number one! Better a modification than completing an exercise with poor form.

It is important to switch up the style of challenge to your body. It helps you continue to progress with your level of fitness, and allows your body to learn to adapt to new things.

Have fun with today’s workout!
Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account.

Click the link to get your own Gymboss Interval Timer!

Advanced: Max Reps during each 50 second interval, 10 seconds of rest in between each exercise.
Intermediate: 40 second interval, 15 seconds rest
Beginner: 30 second interval, 15 seconds rest

1. Frogger
2. Extended Hold
3. Mountain Climber Cross
4. Warrior 3
5. Jumping Lunge Kick
6. Warrior 3
7. Jump Squat
8. Dancer Pose (right)
9. Dive Bomber
10. Dancer Pose (left)
11. Side Lunge Tap
12. Boat Pose
13. Pistol (right)
14. Down Dog
15. Pistol (left)

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

15-Minute Per Round: Full Body Interval Workout: Body Weight-No Equipment Needed

Hi Everyone!

I hope you’re ready to workout! Today’s workout will only take 15-Minutes per Round. The goal is to push for as many reps as possible during each 50-second interval. Focus on maintaining good form throughout for each exercise.

HIIT workouts are linked with increased fat burning, while maintaining lean muscle mass. That means you can burn fat, while keeping your metabolism boosted at the same time.

This week I hit the 37-Week Pregnant mark. It seems like time is flying by! I know I keep saying that, but it remains so true. If my baby comes on time we will be meeting him in about 3-weeks! Yesterday I did a 2-Mile Run, followed by a 1.5 mile walk outside. It felt great! One of my neighbors told me that my baby is going to come out running.

Running at 37-weeks pregnant.

I am way behind on my Fit Pregnancy update posts, so I will make sure I start working on that. I have been working on putting together some challenge groups using my 30-Day challenge workouts. What would you like better:

-30-Day Challenge groups that you can join to help keep you on track with the workouts.
-12-Week Workout Challenge using my Bikini Prep Program to help keep you on track.

I am still in the organizational phase, but I have a lot of the prep taken care of already.

I hope you enjoy today’s workout!
Melissa

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

Set Your Interval Timer: 15 Rounds of 10/50.

1. Overhead Squat
2. Lunge Jump
3. Hip Thrust (right)
4. Hip Thrust (left)
5. Plie Jump
6. Down Dog Push-up
7. Dips
8. Leaning Plank
9. Plank Press
10. Bridge
11. Frogger
12. Heel Tap Abs
13. Hip Lift/V-Up
14. Elbow Tap Side Plank (right)
15. Elbow Tap Side Plank (left)

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

FIT, HIIT, Sweat: 16 Minute HIIT Home Workout

Good Morning Everyone!

Are you ready for today’s workout?

Our schedule for this week has been as follows:

Workout 1: Dumbbell Interval Sculpt: Full Body Workout: HIIT Body Sculpt
Workout 2: 20-Minute Full Body Dumbbell Workout: Third Trimester BenderFitness
Workout 3: Ab Fat Torcher: Interval Abs Workout & Cardio Burn Home Workout Combo
Workout 4: Yoga Stretch & Recovery
Workout 5: That’s today!

Today’s workout is performed HIIT style, so try to get in as many reps per interval as you are able Focus on maintaining good form. If you need a break you can take one, and get back into the workout as quickly as possible. It is okay to sweat, and breath heavy. During a HIIT workout that’s a good indicator that you are really pushing to your maximum!

You can also modify the workout and do it for Reps instead. Remember, you want to build up your strength, and you can modify the workout to do what is best for yourself and your body.

Enjoy today’s workout!
Melissa

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

10/50 Second Intervals.
*I used a 15 lb dumbbell for one exercise. You can use a weight of your choice, or complete the exercise with body weight.

1. Mountain Climbers
2. Side Lunge Kick (right)
3. Side Lunge Kick (left)
4. Mountain Climbers
5. Tricep Extension Squat
6. Tuck Jump
7. Mountain Climbers
8. Temple Tap Abs
9. Plank Walk Out
10. High Knees
11. Side Plank Hip/Leg Lift (right)
12. Side Plank Hip/Leg Lift (left)
13. High Knees
14. Knee Drop Plank
15. Hip Lift Hook
16. High Knees

20-Minute Cardio HIIT & Sweat: Workout to Burn Fat & Sculpt Lean Muscles: Metabolism Booster!

Hi Everyone!

It’s workout time again! Today’s workout is a 20-Minute Cardio HIIT & Sweat Workout. This routine utilizes jump rope fat burning intervals with body weight exercises to work you out from head to toe. If you don’t have a jump rope don’t worry! You can do the movement without the rope, substitute high knees, or substitute another cardio burst of choice (Burpees anyone?)

Remember, there is always a way to modify a workout or exercise to make it fit your needs! Which reminds me, I want to give a special birthday shoutout to two special people today: My father in law & my friend (who has been a special guest on BenderFitness!), Nicole! Nicole joined me for several workouts including this Hands Free: Standing Lower Body Workout. It’s a workout that is body weight only, and you don’t even have to get down on the floor for any of the exercises!

Have fun with today’s workout! I will also be posting an article later this evening on Running During the Third Trimester of Pregnancy. Can you believe that I’m 34-weeks pregnant already? I posted a video on my Instagram (@BenderFitness) and Facebook page (www.facebook.com/MelissaBenderFitness) of me running with my big baby bump. My workouts have changed, but they feel amazing!

Have fun today!
Melissa

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 30/50 seconds.

-Jump Rope
1. Burpee
-Jump Rope
2. Supergirl Pushup
-Jump Rope
3. High Knees
-Jump Rope
4. Down Dog Hop (right)
-Jump Rope
5. Down Dog Hop (left)
-Jump Rope
6. Mountain Climber
-Jump Rope
7. Leg Lift Plank
-Jump Rope
8. Side Lunge Puch
-Jump Rope
9. Single Leg Hip Thrust (right)
-Jump Rope
10. Single Leg Hip Thrust (left)
-Jump Rope
11. Walk the Plank
-Jump Rope
12. Hop to Lunge (right)
-Jump Rope
13. Hop to Lunge (left)
-Jump Rope
14. Crescent Pushup (right)
-Jump Rope
15. Crescent Pushup (left)

Repeat 1-3X

30-Minute Full Body Home Workout & Fat Burn

Hi Everyone!

It’s workout time! Today’s workout will take 30-Minutes Per Round. It is a full body workout & fat burn. This routine has built in cardio bursts and exercises to work your body from every angle to maximize your results & workout efficiency.

Grab a dumbbell and a chair or bench and you are ready to go! Don’t have a dumbbell? You can do this workout with body weight only, but adding resistance will increase the challenge and help speed up your results.

This is a great way to start off your workout week! Are you ready? Let me know what you think and how you’re feeling after the workout in the comments below or on Instagram (@BenderFitness) or Facebook: www.facebook.com/MelissaBenderFitness.

I am off to work! I am hoping to have better energy this week. I am almost 34 weeks pregnant, and had a stomach virus at the end of last week so I have been really tired all weekend. As long as my work day doesn’t wear me out to much I will be filming a new workout this evening.

Have fun today & work up a good sweat!
Melissa

Interval Timer: 20 Rounds of 40/50

Reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 40-60 seconds of cardio between each exercise.

*Perform Cardio Burst of Choice between each exercise: High Knees, Jump Rope, or Burpees*

Curtsy Lunge & Curl-Right
Curtsy Lunge & Curl-Left
Down Dog/Dolphin Press
Sit to Stand Thigh Sculpt-Right
Sit to Stand Thigh Sculpt-Left
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Windshield Wiper Dips
Lunge Jump Squats
Down Dog Toe Touch Stretch-Right
Down Dog Toe Touch Stretch-Left
Pretzel Lift-Right
Pretzel Lift-Left
Squat to Curtsy Lunge Kick-Alternating
Warrior Deadlift to Row-Right
Warrior Deadlift to Row-Left
Side Plank Hold-Right
Side Plank Hold-Left
Single Leg Frogger Pushup
Wood Chopper-Alternating

Repeat 1-2X

Curtsy Lunge Curl: Part 1

Curtsy Lunge Curl: Part 2

Down Dog Dolphin Press: Part 1

Down Dog Dolphin Press: Part 2

Sit to Stand Thigh Sculpt: Part 1

Sit to Stand Thigh Sculpt: Part 2

Sit to Stand Thigh Sculpt: Part 3

Side Plank Leg Lift: Part 1

Side Plank Leg Lift: Part 2

Windshield Wiper Dip: Part 1

Windshield Wiper Dip: Part 2

Windshield Wiper Dip: Part 3

Lunge Jump Squat: Part 1

Lunge Jump Squat: Part 2

Lunge Jump Squat: Part 3

Down Dog Toe Touch Reach: Part 1

Down Dog Toe Touch Reach: Part 2

Pretzel Lift

Squat to Curtsy Lunge Kick: Part 1

Squat to Curtsy Lunge Kick: Part 2

Squat to Curtsy Lunge Kick: Part 3

Warrior Row: Part 1

Warrior Row: Part 2

Side Plank Hold

Single Leg Frogger Pushup: Part 1

Single Leg Frogger Pushup: Part 2

Wood Chopper: Part 1

Wood Chopper: Part 2

20-Minute HIIT Boot Camp: Thigh & Belly Fat Burning Workout-No Equipment

Hi Everyone!

We have a fun, new 20-Minute Boot Camp Workout for you today! Jesse is your instructor today, and it’s always a good time when he steps in front of the camera.

Jesse and I taught this workout routine in one of our Boot Camp Classes last month. I found it challenging (and had to include some pregnancy safe modifications). Jesse takes you through the full version of the workout. This workout doesn’t require any equipment. The breakdown, video and photo tutorial are below. I can’t wait until I can do Superman Pushups again! I miss a lot of my full exercise variations.

I stuck to walking, did 50-flights of stairs, and did some Side Planks today. I wanted to get in a more intense workout, but I am feeling really tired and nauseous on/off today. I am a firm believer in listening to your body, and mine told me to take it easy. I only did exercises when I was feeling good, and kept my rate of exertion lower.

On the plus side, Baby Bender has been incredibly active today. About 7-more weeks until we get to meet him (if he is on time!) I just love feeling all of his kicks, flips and wiggles. I also like to watch him move in my tummy. It’s just such an interesting experience to see and feel him move so much.

I hope you all enjoy today’s workout! Special thanks to Jesse for stepping out from behind the camera to film this one to share today. I think he does a great job & he always does things that make me laugh when I film him.

Have fun with this one & let me know what you think in the comments below, on Twitter or Instagram: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.

See you soon!
Melissa

Set Your Interval Timer for 15 Rounds of 30/50.

*30-Seconds Cardio before Each Exercise*

Squat Jump
Superman to Push-up
Lunge Lumps
Side Plank Reach Through-Right
Ninja Jumps
Side Plank Reach Though-Left
Single Leg Squat Jump-Right
Spiderman Push-up
Single Leg Squat Jump-Left
Leg Scissors
Over the River (Mat) Jump Squats
Reverse Plank Hold
Single Leg Calf/Heel Raise
Rock the Boat
Single Leg Calf/Heel Raise

Repeat 1-3X

High Knees

Squat Jump

Superman Push-up

Lunge Jump

Side Plank Reach Through

Ninja Jump

Ninja Jump Modification

Single Leg Jump Squat

Spiderman Pushup

Leg Scissor

Over the River Jump Squat

Reverse Plank

Calf/Heel Raise

Rock the Boat

Arms + Full Body Home Workout Combo: 20-Minutes

Good Morning Everyone!

Today’s workout combination is a 5-Minute Arm Workout paired with a 15-Minute HIIT Full Body Workout. If you do one round of each your total workout time will be 20-Minutes today, but you can repeat each workout up to 3X to get in a total workout time of 60-Minutes.

I use a stability ball in the 15-Minute HIIT workout, but if you check the list and video I also provide body weight only alternate exercises for those of you that don’t have a stability ball.

I had a terrible bout with the Norovirus on Friday so I was out of the workout game this weekend. Jesse and I did a 3-mile walk outside yesterday, but that was the extent of what my body was up to. My focus this weekend has been on re-hydrating. Plus, my sister graduated from Pittsburgh University with Honors this weekend, so we were celebrating her accomplishments.

Baby Bender: 31.5 Weeks Pregnant

Sometimes, life happens and gets in the way of your best laid fitness plans. That’s okay. You deal with it, adjust as needed, and get right back into your schedule as quickly as you are able to.

I hope you all enjoy today’s workout combo!
Melissa

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

Max reps during each 50 second interval, 10 seconds of rest between each exercise

1. Rolling Pushup
2. Warrior Row (right)
3. Down Dog Pushup
4. Warrior Row (left)
5. Tricep Dip

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

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

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

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

Good Morning Everyone!

It’s workout time! Today’s workout combo is a 15-Minute HIIT Full Body Sculpting Workout, paired with a 15-Minute HIIT Cardio Fat Burn. You can mix and match these workouts however you want, or even do one today, and save the other one for tomorrow. If you do one round of each you will get in 30-Minutes of quality exercise and cardiovascular challenge that will work your entire body.

You don’t need any equipment. All you need is a little bit of time and space. Add in the determination to challenge yourself for your personal maximum number of reps and you’re ready to go!

The goal with my workouts is to create a workout program that you can fit in your schedule and do from home. Some people can carve out 60-minutes per day, for others 15-minutes is all they can squeeze in. Whatever your schedule, make it work for you, and focus on consistently getting those workouts in!

I am slowly but surely recovering from the Norovirus, which kicked my butt this weekend. I lost 5 pounds from the virus, which is not something you want to do when you are 31.5 weeks pregnant. I have been rehydrating like crazy, and I am feeling back to normal today, but I will definitely be keeping it low impact. I have been wanting to share a low impact pregnancy safe core workout so that will be my focus today, with more hydrating, and a little bit of walking. Baby is still just as active as ever so I know he is still doing well (kicking me as I type this).

Have fun with today’s workout combo! I will see you soon!

Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness. Please remember to either subscribe to notifications or just stop by daily to check out my posts. Due to changes in Facebook settings less than 5% of the people who follow my page now see my posts in their newsfeed & running a free website means I can’t afford to pay super high advertising rates to reach more people (who have already voluntarily liked my page!)

Set your interval timer for 10 Seconds Rest, 50 Seconds Max Reps

1. Walk the Plank
2. Pulsing Leg Lift
3. Half Burpee
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Side Plank Reach Through (right)
7. Side Plank Reach Through (left)
8. Hydrant to Bird Dog (right)
9. Hydrant to Bird Dog (left)
10. Side Lunge Lift (right)
11. Side Lunge Lift (left)
12. Heel Tap Plank
13. Temple Tap Abs
14. Single Leg Squat Stretch (right)
15. Single Leg Squat Stretch (left)

Repeat 1-3X

Optional: Pair with 30 Minutes Cardio of Choice

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

1. High Knees
2. Froggers
3. Mountain Climbers
4. Pendulum Squats
5. Chair to Lunge (right)
6. Chair to Lunge (left)
7. High Knees
8. Froggers
9. Mountain Climbers
10. Temple Tap Abs
11. Hip Lift Tap
12. Snow Angel
13. High Knees
14. Froggers
15. Mountain Climbers

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

Hi Everyone!

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

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

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

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

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

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

Have fun!
Melissa

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

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

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

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

Repeat 2X=1 Round

Complete 1-3 Rounds
Optional: 30 Minutes of Cardio

Full Body 20 Minute HIIT: Legs, Cardio & Core

Hi Everyone!

It’s time for a brand new workout! This workout focuses on Legs, Cardio & Core. I use a dumbbell, but if you don’t have one you can complete the exercises with body weight only. Focus on keeping good form for each exercise, and moving through the full range of motion. This will help you maximize the muscle activation and get the most benefits out of the workout.

I am almost 31-Weeks Pregnant now, but even if you aren’t pregnant this is a great workout! Move at your own pace, and push yourself to get in your maximum number of repetitions. I also posted the breakdown for those of you that prefer Reps over Timed exercises.

All of the core exercises in this workout are pregnancy safe, but they are still effective if you aren’t pregnant. I am incorporating exercises to activate the pelvic floor and transverse abdominals. I am hoping to prevent abdominal separation during my pregnancy (diastasis recti) by keeping my core strong throughout my pregnancy.

These are the workouts I posted this week. They are primarily from the BenderFitness archives so I can keep challenging everyone with great workouts throughout my pregnancy:

Sunday: 40-Minute Full Body Workout: Fat Burning Body Shaping Home Workout-Real Time
Monday: Tone It Up: Core, Legs & Arms Home Workout Combo
Tuesday: Quick Calorie Torching Home Workout
Wednesday: Shape & Cardio Home Workout: To Tone, Shape & Burn Fat All Over
Thursday: Butt Shaper Home Workout
Friday: Rest
Saturday: Toned Tush Fat Burner: Quick 16-Minute Home Workout-Real Time

This was last week’s 30-Weeks Fit Pregnancy Update. You can read about this past week’s pregnancy workouts here: Week 30-31 Pregnancy Update.

I hope you enjoy today’s workout!
Melissa

Equipment: Dumbbell (optional), Bench or Chair

Interval Timer: 20 Rounds of 10/50

or Reps:

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

Squat
Split Squat-Right
Split Squat-Left
Wide Leg Side Lunge-Right
Wide Leg Side Lunge-Left
High Knees
Russian Kicks
Burpees
Lunge Lift-Right
Lunge Lift-Left
Reverse Plank
Side Plank-Right
Side Plank-Left
Pelvic Tilt
Wall Sit Leg Lift Crunch
High Knees
Russian Kicks
Burpees
Lunge Lift-Right
Lunge Lift-Left

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

Squat: Part 1

Squat: Part 2

Split Squat: Part 1

Split Squat: Part 2

Wide Leg Side Lunge: Part 1

Wide Leg Side Lunge: Part 2

High Knees

Russian Kicks

Modified Burpee: Part 1

Modified Burpee: Part 2

Modified Burpee: Part 3

Modified Burpee: Part 3 with Jump

Lunge Lift: Part 1

Lunge Lift: Part 2

Lunge Lift: Part 2 Modificaiton

Reverse Plank

Side Plank

Pelvic Tilt: Part 1

Pelvic Tilt: Part 2

Wall Sit Leg Lift Crunch

Ready for Round 2?

20-Minute HIIT Shred & Shape

Hi Everyone!

Are you ready for today’s workout? It’s a 20-Minute per round HIIT workout. This one will give you a great cardio burn, while simultaneously shaping and strengthening your muscles. Grab a pair of dumbbells and get ready to sweat!

As you go through this workout remember to push yourself to get in your maximum number of repetitions. HIIT is great because it can be adjusted for all levels, but you get out what you put in. If you need to rest during any interval that’s okay, but get back into it as quickly as you can.

Today’s workout is a throwback. It’s actually Day 6 from my Original 30-Day Workout Challenge. If you haven’t checked out the challenge yet you should!

Last night Jesse and I taught our group Boot Camp class. We got in a great HIIT workout that was 32-Minutes for one round, and paired it with a 10-Minute Warm up and 10-Minute Cool Down.

I hope you have fun with today’s workout and get in a great sweat! Let me know what you think and how you’re feeling! You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

Enjoy!
Melissa

Equipment: Dumbbells (If you don’t have dumbbells be inventive, cans of soup, or milk jugs also work.)

-Cardio
1. Mountain Climbers
-Cardio
2. Romanian Deadlift
-Cardio
3. Supergirl Push-up
-Cardio
4. Split Squat (right)
-Cardio
5. Split Squat (left)
-Cardio
6. Russian Kicks
-Cardio
7. Lunge Kick (right)
-Cardio
8. Lunge Kick (left)
-Cardio
9. Spiderman Plank
-Cardio
10. Sumo Squat
-Cardio
11. Knee Drop Frogger
-Cardio
12. Curtsy Lunge (right)
-Cardio
13. Curtsy Lunge (left)
-Cardio
14. Single Leg Frogger
-Cardio
15. High Knee Twist

Repeat 1-3X

Metabolism Wake-Up Call: Home Workout-No Equipment

Good Morning Everyone!

It’s a start to a brand new week! Today’s workout is all about boosting your metabolism. This is a throw-back workout that I filmed several years ago. I was traveling to visit my mom. One of the main things I love about body weight workouts is that you can bring them anywhere with you! You never have to miss a workout!

I used to be a Flight Attendant, and when I was traveling so much for work I lost a lot of my fitness, strength and endurance. It was before I learned how to workout. I had been Captain of a Dance Team prior to accepting the Flight Attendant position so dance had always kept me active. I never did a formal workout.

About 6-months after I started working as a flight attendant, I decided to go for a run with Jesse (pre-marriage, we were boyfriend/girlfriend). I could barely make it more than a couple of blocks before I had to stop and walk. It was a wake-up call on my level of health and fitness. I was only 24-years old at the time, and I couldn’t run more than a couple of blocks without gasping for air. I’m stubborn, and finding out that there is something I “can’t” do makes me determined to learn how to do it.

When I developed my website I knew that bringing workouts anywhere you go was an important aspect of what I wanted to incorporate into my fitness mission. I wanted to use minimal equipment, so that the workouts were available to anyone, and could be performed anywhere. I had been planning my website for a couple of years before I actually launched it, but I was in graduate school for Occupational Therapy at the time, and learning about Occupational Injustice.

Occupational Injustice is when people are limited from achieving full life satisfaction & optimization due to exclusion, inequality and limited opportunities. There is more to it than that, but that’s just a brief summary. This is rampant in health care and fitness. People with better insurance policies have better treatment options. People without insurance often skip visits to doctors or hospitals even when they should go. This doesn’t even touch on the fact that there is a woeful amount of misinformation out there about what is “Healthy” and “Un-Healthy.” Health Impacts EVERY Aspect of Your Life. Fitness Directly Impacts Your Health. These ideas are the foundation of this website.

I hope that you are finding it useful on your mission to create a healthier lifestyle. Enjoy today’s workout!
Melissa

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

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

1. High Knees (timed)
2. Single Leg Hip Extension (right)
3. Single Leg Hip Extension (left)
4. Lunge Jump
5. Single Leg Arm Reach (right)
6. Single Leg Arm Reach (left)
7. Mountain Climber (timed)
8. Plie (first position)
9. Frog Pushup
10. Leg Lift Hip Twist
11. Side Plank Drop (right)
12. Side Plank Drop (left)

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

*When I filmed this workout I completed 2-Rounds and paired it with a 5-Mile Run Outside.*

Weekly Workout Schedule & 20-Minute Arms and Abs HIIT Workout

Good Morning Everyone!

It’s Friday, so I wanted to take a minute and share links for all of the workouts I posted this week. Remember, you should be taking 1-2 Active Rest days per week. That means you do something that keeps you moving, but doesn’t significantly raise your heart rate or challenge your body. Your muscles build and repair when they rest. This means that rest days actually help you see your results more quickly.

On Active Rest days I like to walk, hike, or go for a very easy paced run. You can schedule your workouts in whatever way works best for your schedule. You can repeat each workout, or even pair it with a different workout if you like variety.

The important thing to do to stay on track is make sure that your workout schedule works with your lifestyle. Also, recognize that your workouts are just as important as your other priorities and schedule them into your life. Your health isn’t negotiable. It impacts every aspect of your life, from how you feel in your relationships, your work efficiency, going through your days pain free, and more.

Don’t let your health be optional. It’s to important. I work as an Occupational Therapist, and every day I see the impact of long term lifestyle choices on people’s recovery times after illness or accidents. What you do today will impact your future health.

I hope you enjoy today’s workout! You can check in with me on Facebook: www.facebook.com/MelissaBenderFitness or on Instagram/Twitter: @BenderFitness

Have fun!
Melissa

This Week’s Workout Schedule

Workout 1: 15-Minute HIIT: Full Body Fat Burning Home Workout

Workout 2: 15-Minute Full Body Workout to Improve Running Form & Efficiency

Workout 3: Full Body Bender: Home Workout

Workout 4: 16-Minute HIIT for a Tighter Core

Workout 5: Low Impact Lower Body Workout: No Equipment, Legs, Thighs & Butt Workout

Workout 6: Today’s 20-Minute Arms & Abs Workout (video below)

Click the link to get your own Gymboss Interval Timer!

Set Interval Timer for 15 Rounds of 30/50.
*If you choose to go through without the cardio set your timer for 15 rounds of 10/50. *

*Cardio
1. Spiderman Pushup
*Cardio
2. Scissor
*Cardio
3. Superman
*Cardio
4. Mountain Climbers
*Cardio
5. Side Plank Leg Lift (right)
*Cardio
6. Side Plank Leg Lift (left)
*Cardio
7. Rotating Pushup
*Cardio
8. Heel Tap Abs
*Cardio
9. Heel Press Plank (right)
*Cardio
10. Heel Press Plank (left)
*Cardio
11. Angel Abs
*Cardio
12. Frogger
*Cardio
13. Superman Pushup
*Cardio
14. Cheek to Cheek Plank
*Cardio
15. Pushup Jacks

Repeat 1-3X

*Cool-Down*

Spiderman Pushup

Scissor Abs

Superman

Mountain Climbers

Side Plank Leg Lift

Rotating Pushup

Heel Tap Abs

Heel Press Plank

Angel Abs

Frogger

Superman Pushup

Cheek to Cheek Plank

Pushup Jacks

Weighted Sweat & Sculpt Workout: Home Body Shaping & Cardio Workout

Hi Everyone!

Today’s workout is a fun challenge.

In this workout I use a jump rope, but you can easily substitute Ropeless Jumping if you don’t have access (or space) to use a jump rope. I also use two dumbbells to increase the challenge. These exercises can be performed with body weight, but the added challenge of weights will help you sculpt even faster, and increase the challenge.

When I filmed it I did one round HIIT style for time, and completed the second round for reps. You can choose the style that works best for you. I included the full length HIIT video, and a tutorial video below. I like to switch up the challenge because it makes your body work in two different ways.

As always, focus on form during each movement. You will maximize the benefit of each exercise by using full range of motion, and ensure you are targeting the correct muscles.

I am still hosting my March Bonus Challenge Move on Instagram: @BenderFitness. I included the video for today’s move at the bottom of the page (below the workout tutorial) so be sure to check that out, and add it to your workout today for an extra burn.

I hope you enjoy today’s workout!
Melissa

PS Don’t forget to check in after you complete this workout on Facebook, Instagram or Twitter.

Gymboss Interval Timer set for

Max Reps 50 seconds, 10 seconds rest between exercises
or
10-20 Reps per exercise with 50 second cardio burst between exercises.

Equipment: Dumbbells (all exercises can also be completed with body weight).
Jump Rope (optional)

1. Cardio (Jump Rope/High Knees)
2. Bear Complex
3. Cardio
4. Man Maker Burpee
5. Cardio
6. Squat Press
7. Cardio
8. Side Lunge Lift (right)
9. Cardio
10. Side Lunge Lift (left)
11. Cardio
12. Warrior Deadlift (right)
13. Cardio
14. Warrior Deadlift (left)
15. Cardio

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

Workout Tutorial Video:

Today’s challenge move: Balanced Leg Abduction. Stand on one leg. Keep your knee facing forward. Las you extend your leg out to the side. Repeat. Level 1: 10 Reps per leg. Level 2: 15 reps. Level 3: 20 Reps. Repeat 1-3X today. www.BenderFitness.com #benderfitness #BenderFitnessChallenge #challenge #MarchMovement #workout #fitness

A video posted by Melissa Bender (@benderfitness) on Mar 9, 2016 at 3:04am PST

Full Body HIIT Workout: No Equipment Home Cardio Fat Burn

Hi Everyone!

Today’s workout is a throwback workout! It’s from my HIIT the New Year Hard Workout Challenge series. This is a full body workout. This routine utilizes some unique movement variations and combinations.

I have taught this workout in my group boot camp class as well, and the class enjoyed it. You can repeat this workout up to 3X to increase the intensity of your workout today. You can also choose to pair this workout with some bonus cardio: running, jumping rope, walking, or swimming.

Today I stuck to running for my workout. Jesse and I got in a 5.5 mile run outside. It was cold, and I was not moving very fast, but it felt great to get outside and run. I am enjoying being pregnant, but I am definitely looking forward to being able to run hard again. I always go a little bit slower when I run with Jesse, because we talk the entire time, but I miss being able to run hard when I want to.

I got my second pregnancy food craving today, and it was for vegetables! I had to stop what I was doing and make myself some vegetables. I’m glad the little guy wants to eat healthy, so I wasn’t going to say no!

Mixed Vegetables in Chicken Broth

I hope you enjoy today’s workout! Let me know what you think in the comments below of on Instagram: @BenderFitness or Facebook: www.facebook.com/MelissaBenderFitness.

Melissa

PS Today’s Challenge move video is below, but you can also find them on Instagram!

Click the link to get your own Gymboss Interval Timer!

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

1. Low Jack Burpee
2. Heel Tap Plank
3. Step Out Pushups
4. Reach & Tap Plank
5. Hip Thrust (Alternating)
6. Surfer Burpee
7. Triple Kick (right)
8. Triple Kick (left)
9. Table Kick (right)
10. Table Kick (left)
11. Lunge Jump Burpee
12. Punch & Crunch
13. Twisted V-Up (right)
14. Twisted V-Up (left)
15. Toe Touch Hip Lift

Repeat 1-3X
Optional: Add 30 Minutes Cardio

Bonus Challenge Move:

Today’s workout challenge move (Day 6!) is Decline Spiderman Rotation: elevate your feet on a bench, chair or step. Engage your core & keep it pulled in and supported throughout the movement. Check that your hands are directly below your shoulders. Bring your knee to your elbow, and rotate it across your body toward the other elbow. Step back and repeat on the other side. Level 1: 10 Reps. Level 2: 15 Reps. Level 3: 20 Reps. Repeat 1-3X today in addition to your workout. www.BenderFitness.com #benderfitness #BenderFitnessChallenge #spiderman #exercise #fitness #readysetgo

A video posted by Melissa Bender (@benderfitness) on Mar 6, 2016 at 6:31am PST

No Equipment: Full Body Workout: 20 Minutes HIIT Per Round

Hi Everyone!

It’s workout time! Today’s workout will take 20-Minutes Per Round, and will work your entire body. You don’t need any equipment. Push yourself to get in the maximum number of repetitions during each interval. Even during High Knees, push yourself. Toward the end of the workout I give the 5-second push countdown at the end of High Knees to encourage a little bit more oomph!

The more you put in, the more you will get out of the workout. I did this workout on Tuesday 2X through with my Boot Camp Class. I also posted today’s challenge move on my Instagram: @BenderFitness. I also included the video below, so scroll down past the workout breakdown and photos for today’s challenge move.

I am currently 23-Weeks Pregnant and I feel like my belly is getting bigger and rounder every day! Baby Bender is super active, and kicks/flips all the time. Some people have expressed concern for my workouts, but I self monitor throughout every exercise, and will modify as necessary. My doctor’s (with my practice I have 5 of them) are all aware of my workouts, and continue to approve and encourage me to continue my exercise program and running.

23-Weeks Pregnant

One exercise that a lot of women begin to have trouble with as their pregnancy progresses is Burpees. I purposefully slow way down on my burpees to ensure that I am maintaining core engage and good form. I filmed a quick Burpee Modification clip that is good for anyone (pregnant or otherwise) that is struggling with Burpees.

Burpee Modification: stand a few feet away from the wall. Complete a push-up, keeping your body in a straight line and bending the elbows. Press back to standing. Squat and jump (or stand and squeeze the glutes). Return to squat and repeat. This is a great modification if you are building to a Burpee or if you are pregnant and it becomes to difficult to keep proper form during Burpees. Today’s full length workout will be up: www.BenderFitness.com #benderfitness #BenderFitnessChallenge #burpees #burpeemodification #workout #workouttime #fitpregnancy #23weekspregnant

A video posted by Melissa Bender (@benderfitness) on Mar 5, 2016 at 2:56pm PST

I hope you all enjoy the workout today! It felt great to get back on camera and share a new workout with you all!
Melissa

Set Your Interval Timer for 15 Rounds of 30/50.

*30 Seconds of Cardio In Between Each Round

Squat Jump
Hip Press-Right
Hip Press-Left
Surrender Squat
Warrior III-Right
Warrior III-Left
Surfer
Supergirl
Marching Glute Bridge
Side Plank-Right
Side Plank-Left
Forward/Backward Lunge Hop-Right
Forward/Backward Lunge Hop-Left
Plie Pulse with Heel Lift
Burpees

Repeat 1-3X

Squat Jump: Part 1

Squat Jump: Part 2

Hip Press: Part 1

Hip Press: Part 2

Surrender Squat: Part 1

Surrender Squat: Part 2

Surrender Squat: Part 3

Surrender Squat: Part 4

Surrender Squat: Part 5

Warrior III: Part 1

Warrior III: Part 2

Surfer: Part 1

Surfer: Part 3

Surfer: Part 4

Supergirl

Supergirl Modified

Marching Glute Bridge: Part 1

Marching Glute Bridge: Part 2

Side Plank

Forward Backward Lunge Hop: Part 1

Forward Backward Lunge Hop: Part 2

Forward Backward Lunge Hop: Part 3

Plie Pulse with Heel Lift: Part 1

Plie Pulse with Heel Lift: Part 2

Burpee: Part 1

Burpee: Part 2

#BenderFitnessChallenge Move of the Day: Pendulum Squat Hop. Stand with your feet together. Squat down. With your knee facing forward (not toward the ceiling!) lift your leg to the side. Return to starting position and repeat on the other side. That’s one rep. Beginner: 10 Reps. Intermediate: 15 Reps. Advanced: 20 Reps. Filming a new 20-Minute Per Round Boot Workout: www.BenderFitness.com #benderfitness #challenge #workout #fitness #fitlifestyle #fitpregnancy #23weekspregnant

A video posted by Melissa Bender (@benderfitness) on Mar 5, 2016 at 7:59am PST

Quick Full Body Workout: Burn, Sweat & Sculpt: 15 Minute HIIT Home Workout

Hi Everyone!

Today’s workout is only 15-Minutes per round, so you can increase the intensity by repeating the workout, or get in one hard round. This is a HIIT workout, so the goal is to really push yourself to get in the maximum number of reps you can during each exercise. Never sacrifice form for speed. Form is always number one!

Having accurate form and full range of motion for each exercise ensures that you are recruiting the targeted muscles during each exercise.

Don’t forget: It’s March Movement Challenge Day 2! In addition to this workout the challenge move today is a Hip Press. I posted the video on my Instagram: @BenderFitness

#BenderFitnessChallenge Move Day 2: Hip Press. Start in a side lying position with the bottom leg bent at 90 degrees below you and your hand beneath your shoulder. Lift the hips and lift the top leg, keeping your knee facing forward. Complete all reps and repeat on the other side. Beginner: 10 Reps Per Leg. Intermediate: 15 Reps. Advanced: 20 Reps. Repeat 1-3X. Plus a full length workout is up: www.benderfitness.com #benderfitness #BFWorkout #MarchMovement #challenge #workoutchallenge #23weekspregnant #fitpregnancy #fitpreggo

A video posted by Melissa Bender (@benderfitness) on Mar 2, 2016 at 3:01am PST

I will also post the video here, but I am having some trouble getting it uploaded onto my computer this AM, so it will have to wait until I get home from work. I am finally starting to feel a little bit better. I still have a runny nose and cough, but I can tell that my cold is improving, so I should be able to film some new workouts soon!

I hope you enjoy today’s workout!
Melissa

Click the link to get your own Gymboss Interval Timer!
15 Rounds: 10/50 Second Intervals

1. Burpee
2. Hip Lift/Elbow Tap Side Plank (right)
3. Hip Lift/Elbow Tap Side Plank (left)
4. Tuck Jump
5. Pendulum Hop
6. Hip Thrust (right)
7. Hip Thrust (left)
8. Shoulder Tap Pushup
19. Sumo Squat Jump
10. Angel Abs
11. Frogger
12. Forward/Backward Lunge (right)
13. Forward/Backward Lunge (left)
14. Cross Donkey Kick
15. Hip Lift Hook

Repeat 1-3X

20-Minute Full Body: Cardio Sculpt Home Workout

Hi Everyone!

It’s workout time! Today’s workout is 20-Minutes per round. I use a chair, and a dumbbell in this workout, but it can easily be modified to be equipment free. As always, push to get in as many reps as you can during each interval. The more you put into the workout the more you get out of it.

Jesse and I taught two rounds of this workout in our Boot Camp class last night. I am 20-Weeks pregnant today, so I was pacing myself and not pushing full out during the workout. Even going at a moderate pace I burned 325 Calories for two rounds of the workout. Typically, going full out I would burn over 200-Calories per round.

The nice thing about HIIT workouts is that everyone can go at their own pace, and it leaves room for improvement. If you get in 10-reps during a move today, aim for 12 reps during the next round, or the next time you repeat the workout. Even when your fitness level improves, you are able to push yourself to get in more reps and keep the challenge fresh.

Have fun with the workout & let me know how many rounds you get in/what you think of the workout. I look for your check-ins on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Enjoy!
Melissa

PS My Anatomy Scan Ultrasound is today! We are waiting until Saturday to get the results of the Gender. Any guesses?