HIIT

Belly Fat Burn: 10 Minute HIIT Workout

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Hi Everyone!

I hope you enjoyed yesterday’s 40-Minute Workout! This is a throwback Core workout, but I will be filming a brand new workout tonight. 

If you are feeling a lot of soreness today take the day off. You can try my Post Run Recovery Stretch to loosen up your muscles. 

Today’s workout is separated into two parts: 10 Minute HIIT Belly Fat Burn, and a bonus round with the dip station. Both videos are below. 

I repeated the HIIT workout twice, and only went through the dip stand routine once (although I am going to repeat the dip stand routine one more time tonight before my shower). 

I hope you enjoy the workout. Jesse went through it with me on the second round, and we both found it challenging. 

I hope you all enjoy the workout(s)!
Melissa

PS My top is from www.affitnity.com. You can get 15% off of your total purchase with the code BenderFitness at checkout.  



Equipment: Gymboss Interval Timer set for Max reps during each 50 second Interval, 10 seconds of rest between exercises. 

1. Mountain Climber
2. Russian Twist
3. Frogger
4. Crunch & Tap
5. Russian Kicks
6. Temple Tap Abs
7. Plank Jacks
8. Heel Tap Abs
9. Donkey Kick
10. Hip Lift

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


1. Reverse Pushup
2. Leg Raise
3. Ab Twist
4. L-Lift
5. Tick Tock Abs


20 Minute Full Body HIIT Boot Camp: Full Body Workout Challenge: Part 3

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Hi Everyone!

Today’s workout is a Full Body 20 Minute HIIT Workout! I teach Boot Camp classes on Tuesday night’s so I will be teaching 2 rounds of 20 Minute Full Body HIIT. It is a great burn, so hopefully you all like it as much as I did! 

Remember to push yourself through the workout. Work at a pace that challenges you, but always focus on maintaining good form throughout the exercises. 

In this workout I incorporated a difficult move: Pistol Squats. I demonstrate using a chair for balance. When practicing this move, go as low as you can while still being able to press through the heel to stand. If it’s too difficult (it’s a tough one!) you can sit on the chair, extend one leg in front of you and stand. Continue alternating sides. 

Remember, there is always a way to modify an exercise. If you use modifications you are helping your body build strength for the more difficult variations. 

Today is Day 3 of my workout schedule for the week:

Day 1: Jump Rope Workout (Repeat 1-3X or Pair with Another Workout of Choice)
Day 2: 10 Minute Stability Ball Workout (Repeat 1-3X, Pair with Jump Rope Workout 1X, or video of Choice)
**Day 3: 20 Minute HIIT Fat Burn (Repeat 1-3X)
Day 4: Rest or Easy Day
Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Workout (40 Minute Full Body Workout.)

Have fun with today’s workout! 
Melissa

PS Does anyone else have sore calves from the jump roping? 


Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50 and a Chair or Bench. 

-Squat/Lunge Jump
1. Warrior III (right)
-Squat/Lunge Jump
2. Warrior III (left)
-Squat/Lunge Jump
3. Hydrant (right)
-Squat/Lunge Jump
4. Hydrant (left)
-Squat/Lunge Jump
5. Alternating Pistol Squat Hop (*Check the post above for modification)
-High Knees
6. Angel Abs
-High Knees
7. Side Plank Reach (right)
-High Knees
8. Side Plank Reach (left)
-High Knees
9. Down Dog Hop (right)
-High Knees
10. Down Dog Hop (left)
-X-Jumps
11. Plank Walkout
-X-Jumps
12. Dips
-X-Jumps
13. Decline Spiderman
-X-Jumps
14. Side Plank Back Reach (right)
-X-Jumps
15. Side Plank Back Reach (left)

Repeat 1-3X

Squat Jump: Part 1

Squat Jump: Part 2

Lunge Jump: Part 1

Lunge Jump: Part 2

Warrior III: Left

Warrior III: Right

Hydrant

Pistol Squat with Chair Balance: Part 1

Pistol Squat with Chair Balance: Part 2

Pistol Squat with Chair Balance: Part 3

High Knees

Angel Abs: Part 1 (Center)

Angel Abs: Part 2 (Drop Left)

Angel Abs: Part 3 (Extend)

Angel Abs: Part 4 (right)

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Down Dog Hop: Part 1

Down Dog Hop: Part 2

X-Jump: Part 1

X-Jump: Part 2

Plank Walk Out: Part 1

Plank Walk Out: Part 2

Plank Walk Out: Part 3

Dip: Part 1

Dip: Part 2

Decline Spiderman: Part 1

Decline Spiderman: Part 2

Side Plank Back Reach: Part 1

Side Plank Back Reach: Part 2

Side Plank Back Reach: Other Side


10 Minute Stability Ball Workout: Full Body Workout Challenge: Part 2

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Hi Everyone!

Get your stability ball ready! It has been a while since I have used the stability ball. It’s a fun way to mix up the challenge and incorporate some different moves into your workout. 

Today is Part 2 of my 3 Part Full Body Workout Challenge. The workout schedule for this week is listed below. Day 4 is a rest day, and Day 5 combines all three workouts together for a 40 minute challenge workout. 

Day 1: Jump Rope Workout (Repeat 1-3X or Pair with Another Workout of Choice)
*Day 2: 10 Minute Stability Ball Workout (Repeat 1-3X, Pair with Jump Rope Workout 1X, or video of Choice)
Day 3: 20 Minute HIIT Fat Burn (Repeat 1-3X)
Day 4: Rest or Easy Day
Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Workout (40 Minute Full Body Workout.)

Have fun with today’s workout! 
Melissa


Gambit loves working out!




Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Stability Ball. 

1. Butt Pull
2. Thigh Squeeze
3. Single Hip Lift (right)
4. Single Hip Lift (left)
5. Superman Glute Lift
6. Back Extension
7. Prone Elbow Twist
8. Pike
9. Reaching Situps
10. Ball Pass

Repeat 1-3X
Pair with 10 Minute Jump Rope Workout.

Butt Pull: Part 1
Butt Pull: Part 2
Thigh Squeeze: Part 1

Thigh Squeeze: Part 2
Single Leg Hip Lift: Part 1


Single Leg Hip Lift: Part 2

Superman Glute Lift

Back Extensions: Part 1

Back Extension: Part 2

Prone Elbow Twist: Part 1

Prone Elbow Twist: Part 2

Pike: Part 1

Pike: Part 2

Reaching Situps: Part 1

Reaching Situps: Part 2

Reaching Situps: Part 3

Ball Pass: Part 1

Ball Pass: Part 2

Ball Pass: Part 3

Gambit took my spot!


10 Minute Jump Rope Skipping Workout: Full Body Workout Challenge: Part 1

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Hi Everyone!

Today’s workout is a Jump Rope Workout. One round takes 10 minutes, and it can be repeated. This workout can be done as a warm-up, as a full workout, or in conjunction with other workouts. 

I tried something new with filming workouts, and filmed a three part workout series. This is Part 1. Part 2 is a Stability Ball exercise routine, and Part 3 is a 20 Minute HIIT. 

I kept the three videos separate so you can continue to mix and match, and make them fit your day/schedule. You can do each exercise routine separately for rounds, or combine them all for a 40-minute full body workout routine. I will be combining all three workouts into a Full Length 40-Minute Workout Video and post it later this week. 

The schedule for the week would look like this:

Day 1: Jump Rope Workout (Repeat 1-3X or Pair with Another Workout of Choice)
Day 2: 10 Minute Stability Ball Workout (Repeat 1-3X, Pair with Jump Rope Workout 1X, or video of Choice)
Day 3: 20 Minute HIIT Fat Burn (Repeat 1-3X)
Day 4: Rest or Easy Day
Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Workout (40 Minute Full Body Workout.)

You can incorporate rest days in between as needed. 

Let me know what you think of the new format I am trying in the comments below or on Facebook. 

Have fun!
Melissa


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

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

Repeat 1-3X


Workout to Burn Fat & Sculpt a Tighter Body: 15 Minutes Per Round (HIIT)

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Hi Everyone!

Today’s workout is for the entire body. I use one dumbbell and a stability ball during this workout. If you don’t have the equipment don’t worry about it. There is always a way to modify. 

For the wood chopper you can do the movement with body weight only, or hold on to something from around your house to add some resistance. For the Stability Ball Pull you can substitute Mountain Climbers. 

Round 1 Complete!

Todays Fit Fashion: My outfit is from: www.affitnity.com You can get 15% off of your total purchase with the code BenderFitness at checkout. 


It is finally starting to get warmer outside again. I have been seriously slacking on running….by seriously slacking I mean not doing it. I am going to be re-focusing on reincorporating running into my workout routine. 

Over the winter I have built up some additional muscle and I would like to maintain that as I start incorporating more cardio again. I will be writing about some of the differences between eating for muscle building, eating for leanness, and eating to maintain. 

If you guys have had success with any particular diet programs or techniques let me know in the comments below what your goal was (building muscle, losing weight, etc) and what worked for you. Everyone’s body responds different so I am always interested in researching new ideas. 

Have fun with today’s workout!
Melissa


Equipment: Gymboss Interval Timer set for 15 Rounds of 10/50, Stability Ball, Dumbbell.  

1. High Knees
2. Mountain Climber Core Lift
3. Wood Chopper (right)
4. Wood Chopper (left)
5. Prone Elbow Twist
6. Walk the Plank Step Outs
7. Ball Pull or Mountain Climber
8. High Knees
9. 3-Part Abs
10. Hip Drop Side Plank (right)
11. Hip Drop Side Plank (left)
12. Speed Skater (Side Lunge Reach)
13. Burpee
14. Dive Bomber/Up-Down Dog
15. High Knees

Repeat 1-4X
Optional: 30 Minutes of Cardio

High Knees

Mountain Climber Core Lift: Part 1

Mountain Climber Core Lift: Part 2

Mountain Climber Core Lift: Part 3

Wood Chopper: Part 1

Wood Chopper: Part 2

Prone Elbow Twist 
Walk the Plank Step Outs: Part 1

Walk the Plank Step Outs: Part 2

Ball Pull: Part 1

Ball Pull: Part 2

3 Part Abs: Part 1

3 Part Abs: Part 2

3 Part Abs: Part 3

Hip Drop Side Plank: Part 1

Hip Drop Side Plank: Part 2

Speed Skater (Side Lunge Reach): Part 1

Speed Skater (Side Lunge Reach): Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Dive Bomber/Down Dog: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 3

High Knees





20 Minute Fat Burning HIIT: Cardio Blast Workout

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Hi Everyone!

I hope you’re ready for today’s workout! One round takes 20 Minutes. You will work your entire body and work up a sweat. 

This routine incorporates full body movements that will provide a cardiovascular and muscular challenge. Remember, it is a good sign if you are breathing heavy and sweating. That means you are pushing yourself during the workout! You want to get in as many reps of each exercise as you can (while maintaining proper form). 

I am still going to be filming the Q & A video that I promised. We haven’t had a chance to film it yet, but my goal is to have it done by this weekend. 

Have fun with the workout!
Melissa

Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing!

My top is from: www.affitnity.com You can get 15% off of your total purchase with the code BenderFitness at checkout. 


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

Repeat 1-3X

Russian Kicks

Mountain Climber

X-Jump: Part 1

X-Jump Part 2

Donkey Kick: Part 1

Donkey Kick: Part 2

Donkey Kick: Part 3

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Temple Tap Abs

Elbow Tap Side Plank: Part 1

Elbow Tap Side Plank: Part 2

Rock the Boat: Part 1

Rock the Boat: Part 2

Cross & Reach: Part 1

Cross & Reach: Part 2



Hold Steady, Hard Body Workout: 15 Minutes Per Round

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Hi Everyone!

One round of this workout takes 15 minutes to complete. This routine combines static and dynamic exercises to challenge your body and muscles in different ways. 

I repeated this workout 2X and paired it with a 4 mile easy paced run outside. 

Jesse and I were at the Arnold Classic all weekend so we weren’t able to film any new workouts, but we are getting back to filming tonight! So check back and we will be ready to go with some brand new routines!

Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing! I have been seeing some great check in posts!

Melissa


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

20 Minute Full Body HIIT Boot Camp (Over 215 Calories Burned Per Round)

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Hi Everyone!

I hope you’re ready to get in a great workout! This one is going to get you breathing heavy and sweating. Remember, to work to your own level. Push yourself. If you need a break, take it and then get back into the workout as quickly as you can. 

Be sure to warm up before this one. Your body will thank you and you will improve the metabolic burn of the workout. Warm-ups should be dynamic: walking, jump rope, jogging. After the workout you can do some static stretching, after a gentle cool down to get your heart rate back down again. 

I have great workouts planned for this week so keep checking back!

I hope you enjoy the workout!

Melissa
Facebook, Instagram, or Twitter.

The Workout Burned about 215 Calories.
I left my Heart Rate Monitor Running for  15 minutes to see the afterburn.
302 Calories after 1 Round. 



Click the link to get your own Gymboss Interval Timer! 

Set your timer for 15 Rounds of 30/50. 
Or complete for reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 30 second cardio burst between each exercise. 

-Mountain Climbers
1. Lateral Burpee Row
-Mountain Climbers
2. Warrior Lunge Hop
-Mountain Climbers
3. Side Lunge Lift (right)
-Mountain Climbers
4. Side Lunge Lift (left)
-Mountain Climbers
5. Alternating Hip Thrust
-High Knees
6. Single Leg Frogger Pushup (right)
-High Knees
7. Single Leg Frogger Pushup (left)
-High Knees
8. Tricep Pushup (right)
-High Knees
9. Tricep Pushup (left)
-High Knees
10. Tricep Extension
-Burpee
11. Superman V-Up
-Burpee
12. Oblique V-Up (right)
-Burpee
13. Oblique V-Up (left)
-Burpee
14. Boat with Single Leg Lateral Knee Drop (right)
-Burpee
15. Boat with Single Leg Lateral Knee Drop (left)

Repeat 1-3X

Mountain Climber

Lateral Burpee Row

Warrior Lunge Hop: Part 1

Warrior Lunge Hop: Part 2

Side Lunge Lift

Alternating Hip Thrust

Single Leg Frogger Pushup: Part 1
Single Leg Frogger Pushup: Part 2

High Knees
 
Tricep Pushup
Burpee

Tricep Extension


Superman V-Up: Part 1

Superman V-Up: Part 2

Oblique V-Up

Boat with Single Leg Lateral Knee Drop


Terrific Tummy Toner: 20 Minute Fat Burn HIIT Workout

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Hi Everyone!

I hope you’re ready to workout! This is a fun workout that will get your heart rate up and get your body working! This routine is focused on the core, but you will still get a full body workout. I utilized 30-second cardio bursts in between each exercise. 

1 Round of Today’s Workout + 10 Minutes After Burn
I wore my heart rate monitor during this workout. I burned just over 200 calories during the workout. I left my watch recording for about 10 minutes after the workout and got about 90 calories in after burn. The great thing about HIIT workouts is that the benefits continue after the workout has been completed. 

I hope you all enjoy this workout! It’s challenging, but effective. You’re worth the effort! 

Melissa

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

*30 Seconds of Cardio Between Each Exercise

1. Tricep Sideways Jump
2. Frogger
3. Side Plank Drop/Elbow Tap (right)
4. Side Plank Drop/Elbow Tap (left)
5. Forward/Back Lunge (right)
6. Forward/Back Lunge (left)
7. Sumo Squat Twist
8. Bicycle Abs
9. Leg Lift Abs with Hip Twist
10. Walking Pushups
12. Russian Kicks
13. Reach Through Abs
14. L-Leg Lift (right)
15. L-Leg Lift (left)

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



Tricep Plank Jump

Frogger

Side Plank Hip Drop With Knee Tap: Part 1

Side Plank Hip Drop With Knee Tap: Part 2

Forward/Back Lunge

Twisting Sumo Squat: Part 1

Twisting Sumo Squat: Part 2

Bicycle

Leg Lift with Hip Twist

Walking Pushups

Supergirl Plank

Russian Kicks

Reach Through Abs

Side Plank L-Lift

20 Minute: Core Cardio Fat Burn: HIIT

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Hi Everyone!

Today’s workout is a 20 Minute HIIT Core & Cardio Workout. This is a great fat burner. I completed jump rope for my cardio intervals, but you can also substitute high knees if you prefer. 

Jesse and I just got home from Toronto yesterday. I had so much fun filming my workout series for BodyRock.tv. I came home feeling rejuvenated and motivated. Our flight was delayed yesterday so I had some time to come up with several new workouts, and new workout moves. 

Freddy, BodyRock CEO/Producer, showed me the Unicycle move that I included in today’s workout. I love coming up with and finding new moves. It keeps the workouts interesting, and challenges your body in new ways all the time. 

I have some other great workouts already planned for this week, so keep checking back! 

Melissa

Facebook, Instagram, or Twitter. 


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

*Between each exercise complete 30 second cardio burst: Jump Rope or High Knees. 

1. Rolling Situp
2. Split Leg Lift (right)
3. Split Leg Lift (left)
4. 1 Leg Tricep Squat (right)
5. 1 Leg Tricep Squat (left)
6. Side Lunge with Knee Cross (right)
7. Side Lunge with Knee Cross (left)
8. Clamp
9. Forward Fold Jump
10. Seated Twist Stretch
11. Side Tap Reverse Plank
12. Kneeling Side Bend
13. Chair Twist
14. Unicycle
15. Unicycle

Repeat 1-3X

Rolling Situp: Part 1

Rolling Situp: Part 2

Split Leg Lift

1 Leg Tricep Squat

Side Lunge with Knee Cross: Part 1

Side Lunge with Knee Cross: Part 2

Clamp: Part 1

Clamp: Part 2

Forward Fold Jump: Part 1

Forward Fold Jump: Part 2

Forward Fold Jump: Part 3

Seated Twist Stretch

Side Tap Reverse Plank

Side Tap Reverse Plank

Kneeling Side Bend

Chair Twist

Unicycle: Part 1

Unicycle: Part 2

Gambit loves workout time! 


HIIT It, Sweat It, Tone It: Workout + Hill Sprints

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Hi Everyone,

Tonight I taught a yoga class. I didn’t have time to film my 20-Minute workout tonight (but it’s coming, I promise!) This is a great throwback HIIT workout. If you want to try a yoga workout instead check out this one: 25 Minute Home Yoga Flow. 

One round of tonight’s workout takes 15 minutes. This workout can be repeated up to 3 times. If you are repeating be sure to take a quick break in between rounds. 

With any workout you get the best results if you warm up first. When your body is warmed up it is already working at a higher level, which leads to boosted metabolic benefits. It is especially important to warm up before HIIT workouts so your cardiovascular system is ready to work at a high level. If I forget to warm-up the number of reps on my first round is always significantly lower than my reps on the second round, when my body has adjusted to the effort. 

I went through this workout once, and followed it with 4 hill sprints. I timed my sprints: 
Sprint 1: 18 seconds
Sprint 2: 18 seconds
Sprint 3: 18 seconds
Sprint 4: 17 seconds

In between each sprint my rest time was walking back down the hill.

Hill sprints should be based on your fitness level. Beginners: 10 seconds, Intermediate: 15 seconds, Advanced: up to 20 seconds. The goal is to run as hard as you can, while keeping in mind that you have to repeat it. You want to maintain your pace throughout the workout. The short duration of these sprints helps prevent injury, while maximizing calorie burning, and speed/strength building. Also, sprinting uphill is safer for your body than sprinting on flat surfaces. The angle of the hill decreases your risk of pulling a muscle and teaches you appropriate running form. 

Never start hill sprints before warming up. I did them immediately after this workout so my body was ready!

Enjoy the workout!
Melissa
Facebook, Instagram, or Twitter. 


Click the link to get your own Gymboss Interval Timer!

All Levels: Max reps for each 60 second interval, 30 seconds cardio of choice between each exercise.  

*I wrote my cardio bursts in the breakdown, you can follow along with me or select your cardio of choice. You can select one form of cardio or alternate. 

1. Curtsy Lunge Hop
cardio: high knees

2. Mountain Climber Hop
cardio: burpee

3. Angel Abs
cardio: high knees

4. Sumo Pushups
cardio: Jumping Jacks

5. Leg Series (right)
cardio: high knees

6. Leg Series (left)
cardio: burpee

7. Temple Tap Abs
cardio: high knees

8. Frogger Crunch
cardio: Jumping Jacks

9. Chair Twist
cardio: burpee

10. Prone Heel Tap
cardio: burpee

21 Minute HIIT: Full Body Workout

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Hi Everyone!

I hope you’re ready to workout! I used some weights to increase the challenge today. The video and workout breakdown are below. 

I completed this workout as a HIIT style workout for time today. Last week I did this workout for reps. I increased the jump rope intervals to 60 seconds, and did 15-20 reps for all of the other exercises. You will get a great workout with either technique, but they do challenge your body differently. 

I planned on filming a new 20-Minute Workout tonight, but I had a long to-do list of things to get done after work tonight and ran out of time!

Enjoy the workout! New one tomorrow night!

Melissa
Facebook, Instagram, or Twitter. 

PS: Workout Top is from www.Affitnity.com and you can get 15% off with the code BenderFitness at checkout. The pants are Addidas. The shoes are the Reebok Crossfit Nano. 


Click the link to get your own Gymboss Interval Timer!

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

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

Repeat 1-3X

HIIT Full Body Workout: 20 Minutes Per Round

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Hi Everyone!

I hope you’re ready for a new workout! This is a full body workout that will get you sweating and get your heart rate up!

During this workout I accidentally skipped the left side of Curtsy Lunge Kick. I wrote a note in the video to alternate during the move instead of doing one side at a time. The other option is to repeat the workout twice, and do the right side the first time through, and the left side the second time through. 

Sorry guys! It’s easier to keep track of moves when I have the 10-second rest break in between exercises, but the I like intensity of keeping moving throughout the whole workout. 

Next time I will give Jesse a copy of the list so he can give me a shout out if I skip a move!

I hope you have fun with this one!
Melissa

PS You can check in with your progress  on Facebook, Instagram or Twitter. #BenderFitness or @BenderFitness 

PPS Workout outfit is from www.affitnity.com and you can get 15% off any purchase with the code BenderFitness at checkout. 


Click the link to get your own Gymboss Interval Timer!

Repeat 1-3X

Set your Interval Timer for 15 rounds of 30/50 seconds. 
Complete 30-Seconds of Cardio between each move. 

1. Swimmer
2. Prone X-Reach
3. Pendulum Hop
4. Superman Pushup
5. Cheek to Cheek
6. Curtsy Lunge Kick Alternating (*I only did one side in the video)
7. Low Jack
8. Oblique Pushup
9. Kneeling Side Kick (right)
10. Kneeling Side Kick (left)
11. Plie Jump
12. Alternating Warrior III
13. Stick Situp
14. Extended Pushup/Back Stretch (Pushup Back Stretch)
15. Jumping Jacks

Swimmer

Prone X-Reach

Pendulum Hop

Superman Pushup (Part 1)

Superman Pushup (Part 2)

Cheek to Cheek

Curtsy Lunge Kick (Part 1)

Curtsy Lunge Kick (Part 2)

Low Jacks

Oblique Pushups

Kneeling Side Kick

Plie Jump

Alternating Warrior III

Stick Situp

Extended Pushup/Backbend Stretch


10 Minute: Tighter Waist Core Workout

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Hi Everyone!

Today’s workout if focused on strengthening and toning the core, and creating a leaner/tighter waist. I chose several moves that utilize the deep abdominal muscles. 

The deep abdominal muscles act like a muscular corset to create a leaner and stronger mid-section. When combined with cardio this is a really great workout for strengthening and sculpting your abs. 

I like paring this workout with cardio. You can repeat the workout up to 4X and pair with 30 minutes of Cardio of choice. 

If you aren’t a runner I listed a cardio option below, or you can pair this with one of my Cardio Workouts for a bonus cardio challenge. 


See you tomorrow!
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. 

PPS Workout outfit is from www.affitnity.com and you can get 15% off any purchase with the code BenderFitness at checkout. 


Click the link to get your own Gymboss Interval Timer!

Repeat 1-4X

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

*Optional Cardio Boost: Set your Interval Timer for 20 rounds of 10/50 seconds and add 50 seconds of mountain climbers, high knees, or jump rope in between each exercise.  

1. Plank
2. Reverse Plank Leg Lift
3. Side Plank Reach (right)
4. Side Plank reach (left)
5. Temple Tap Abs
6. V-Up Twist
7. Reach Through
8. Leg Lift
9. Hip Lift
10. Crunch and Tap

15 Minute HIIT Interval Workout: Body Weight

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Hi Everyone!


This is workout #30 of my HIIT the New Year Hard Workout Challenge!

I woke up today ready for a great workout! I had my morning cup of coffee and some breakfast, and I was ready to go. Normally I have (a lot) of french vanilla creamer in my coffee, but I have been changing things up and trying to kick some processed foods out of my diet. Today I used Unsweetened Coconut Almond Milk, and one tablespoon of Coffeemate’s Natural Bliss Lowfat Vanilla Coffee Creamer. I also had Peanut Butter Greek Yogurt and I dipped in some celery sticks for a tasty, healthy snack. I have switched to using organic peanut butter, and I really like the change. 

Today’s workout is a high intensity interval workout. As you will see in the video there were a few times when I needed a break! Push yourself, but always listen to your body! I went through this workout once today. If I have time this evening I will repeat it one more time. 

I hope you have a great day, and enjoy the workout!
Melissa


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

15 Minute Plyo HIIT Workout: Burn Fat Fast

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Hi Everyone!


This is workout #29 of my HIIT the New Year Hard Workout Challenge!

I hope you’re ready to sweat with today’s workout! This workout utilizes a lot of fun and challenging plyometric movements. Plyometric exercises have been shown to improve your speed, muscle power, endurance, and have a high caloric burn. 

This is a great workout for burning fat, and improving strength, overall athleticism, and power of movement. As always, focus on form throughout the routine. You can repeat this workout up to 3X, or pair it with a run/cardio of your choice. For maximum results aim for a total workout time between 30-60 minutes. 

I hope you all enjoy tonight’s workout!

See you tomorrow with a new one. 
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. 

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness

My Sports bra is from www.affitnity.com. You can get 15% off any purchase with the code BenderFitness at checkout. 





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

1. Jump Rope (or Ropeless Jumping)
2. Squat Jump
3. Tuck Jump Burpee
4. Bridge Hopper (right)
5. Bridge Hopper (left)
6. Frogger
7. Warrior Lunge Jump
8. Speed Skater
9. Mountain Hopper
10. Tap & Punch Squat Jump
11. High Knees Burpee
12. Down Dog Hop
13. Wide Leg Frogger
14. Lunge Jump
15. Russian Kicks

Repeat 1-3X

HIIT the New Year Hard: 20 Minute HIIT Core & Legs

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Hi Everyone!

This is workout #28 of my HIIT the New Year Hard Workout Challenge!

Instead of cardio intervals I incorporated core strengthening intervals in between each interval. One round of today’s workout takes 20 minutes. It can be repeated up to 3X, and/or paired with 30 minutes of cardio of choice. 

If you want to increase the intensity of the workout you can do Mountain Climber intervals instead of the Core Series intervals in between each exercise move. 

I am off to work. I hope everyone has a great day!

Enjoy the 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. 

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness

**Fitness Fashion is from www.affitnity.com. You can get 15% off your purchase with the code BenderFitness at checkout. 


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

-Core Series
1. High Knees
-Core Series
2. Burpees
-Core Series
3. Squat Kick (right)
-Core Series
4. Squat Kick (left)
-Core Series
5. Side Lunge Kick (right)
-Core Series
6. Side Lunge Kick (left)
-Core Series
7. Superman Squat Jump
-Core Series
8. Round Kick Double Jab (right)
-Core Series
9. Round Kick Double Jab (left)
-Core Series
10. Tripod Jump (right)
-Core Series
11. Tripod Jump (left)
-Core Series
12. Side Plank Knee/Lift (right)
-Core Series
13. Side Plank Knee/Lift (left)
-Core Series
14. Frogger
-Core Series
15. X-Jumps

Repeat 1-3X

Hip Lift

Cross Reach

High Knees

Burpee

Squat Kick Part 1

Squat Kick Part 2

Side Lunge Kick Part 1

Side Lunge Kick Part 2

Superman Squat Jump Part 1

Superman Squat Jump Part 2

Round Kick Double Jab Part 1

Round Kick Double Jab Part 1

Tripod Jump

Side Plank Knee/Lift

Frogger

X Jump/Cheer Jump


HIIT the New Year Hard: Workout #23: 20 Minute HIIT BootCamp

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Hi Everyone!

This is workout #23 of my HIIT the New Year Hard Workout Challenge!

I did this workout with my Boot Camp class this week. We went through it 2X in class. Today I went through the workout 1X. My thighs were still tired from Boot Camp!

This is a High Intensity Boot Camp Workout. It will get you sweating, and work your entire body. This is a calorie torching workout. The goal is to push yourself the entire time. Before starting the workout warm-up and after the workout be sure to cool down. 

I like to warm up with a little bit of jump rope and some dynamic stretches. You can check out Jesse’s warm up video Here. 

I am seeing a lot of great feedback from those of you doing the challenge! Keep up the good work!

Enjoy the 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. 

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness


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 Sump 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



20 Minute Abs & Arms Workout: HIIT

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Hi Everyone!
Today’s workout is focused on Abs and Arms. I utilized a lot of Planks and Pushups, because they are two of the best exercises you can do for your core. 

I repeated this workout twice. The first time through I did it without cardio intervals, and the second time through I added 30 seconds of high knees between each exercise. Today I filmed my second time through the workout, and I was definitely feeling tired as I went through it. 

I found the non-cardio interval version to be more challenging because I really focused on getting in maximum reps on each exercise. For the second round, the high knees gave my abs and arms a break in between each exercise, with the bonus of adding an extra cardio burn into the workout. 

I also announced my up-coming Challenges for 2015 today! You can read more about them here: HIIT the New Year Hard Fitness Challenges. 
Enjoy today’s workout!
Melissa

You can also find me on Facebook, Instagram or Twitter.  ðŸ™‚

*Fit Fashion: Top and Pants are from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout. 


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


10 Minute Intense Cardio HIIT

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Hi Everyone!

Why wait for the New Year to re-focus on your heath and fitness? 

Today’s workout is short, but intense! If you don’t think you can get in an intense workout in 10 minutes, go through this routine (really pushing to get in max reps) and see if you are ready to change your mind. High Knees felt like a relaxing break compared to the other exercises!

Jesse went through this one with me, and plans on using it as an alternate workout to Hill Sprints if the weather is to bad to get outside. He found this workout to be cardiovascular-ly and physically challenging. That’s saying a lot for a man who can run a Half Marathon in 1 hour and 16 minutes. 

I went through this workout 2X and paired it with a 26 minute run outside at an easy pace. 

Quick Reminder: My January HIIT The New Year Challenge weigh in starts on January 1st. If you haven’t signed up for the challenge you can do that here: www.dietbet.com/BenderFitness
You can find more information on the challenge Here. 

Have fun with today’s workout!
Melissa

You can also find me on Facebook, Instagram or Twitter.  ðŸ™‚


Click the link to get your own Gymboss Interval Timer!

*Warm-Up*

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

Repeat 1-3X

*Cool-Down*

Heel Tap Jump Squat
Mountain Climbers
Lunge Jump
Russian Kicks
Runners Lunge Hop: Part 1
Instagram Tutorial
Runners Lunge Hop: Part 2 
Low Jack Burpee
Instagram Tutorial

X-Jump
High Knees
Burpee