15-Minute HIIT: HOME WORKOUT – No Equipment

Hi Everyone!

Welcome to a great full body workout routine. This workout requires no equipment and can be completed with body weight. As always, you will find the full length workout video below.

This was my first workout back to HIIT after an extended break. I did keep up with some yoga, but definitely had a decline in my overall health and fitness. I’ve got some work to do to re-build, but I’m excited for the journey. Plus, I’ve noticed that every time I workout my kids also want to workout or stretch with me. It’s not just my health and fitness that I’m building. These little ones are paying attention and my healthy habits are helping them create their own.

I paired today’s workout with a mile walk on the treadmill. I kept it simple, 3.0 mph speed, Incline level 2. You can repeat the workout 1-3X or do just one round. I’m starting out with one round. As my fitness level improves I will start to repeat for another round or two, or add some higher intensity cardio after the workout.

My current focus remains on CONSISTENCY. Showing up on a regular basis for my workouts, week in and week out. Consistency is more important than having one great week, or two great weeks. In that vein, I’ve committed to keeping active on a daily basis with at least one mile of walking. This is intentional walking or other exercise, outside of my normal daily activity.

I’m re-training my mind and body to show up for my health and my future self. I love taking care of my family, and sometimes do so at the expense of my own workouts, sleep, etc. I’ve been reminding myself that my family also relies on me maintaining my health and wellness, so that needs to be a priority, too.

I enjoyed being back to filming and I hope you enjoy this workout as much as I did. I would love to hear which exercise you enjoyed the most and which you found most challenging. I found the single leg hip tap most challenging, but it was also one of my favorites from today. My second favorite was the Beast Heel Press.

Have fun with today’s workout and let me know what your goals are this year, and how you’re doing with staying on track so far. Let’s keep building our health and wellness together. I’m looking forward to the year ahead and sharing plenty of new workouts with you.

See you soon!
Melissa

Member’s Workouts: Brand New workout videos available to subscription members at: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness

The Workout:

https://youtu.be/ggnAXTKeWYE

Full Body Workout. No Equipment. Sculpt & Burn.

Floor Tap Lateral Squat Hop
Double Cross Knee Drive
Warrior III: RIght
Warrior III: Left
Burpee
Rock the Boat
Single Leg Hip Tap: Right
Single Leg Hip Tap: Left
Side Plank Reach: Right
Side Plank Reach: Left
Beast Heel Press: Alternating
Temple Tap Abs
Heel Tap Jump Squat
Half Moon Leg Pulse: Right
Half Moon Leg Pulse: Left

Repeat 1-3X

15-Minute: FULL BODY Workout, Home Exercise Routine

Hello Everyone!

Welcome to a great, full body workout! For this routine you will need two dumbbells. One round takes 15-Minutes. It’s quick, effective and will give you a great workout in a short period of time. This routine focuses on compound exercises to maximize the workout efficiency in the shortest amount of time. You will find the full length workout video, breakdown and photo tutorial below.

I got in one round, but if you’re up to it I recommend repeating the workout up to 3X.

I’ve been continuing to struggle with some fatigue and decreased stamina. So I am slowly re-building and carefully listening to my body as I get back into working out consistently. Doing one round of this workout was the perfect building block for me. My focus right now is on continuing to re-build my health, strength and endurance. That means starting out small, re-building the foundation and expanding from there.

Historically, I don’t get muscle soreness from working out. I get sore maybe 1-2X per year if I do something particularly intense or that involves a lot of deep stretching. Lately, I have to be very careful about overdoing it or intense muscle soreness makes it hard to do much for several days to a week. One round of this workout was perfect, because I got only mildly sore. That means I can continue to workout, recover and build muscle.

If you do experience muscle soreness, try some gentle walking and stretching to help move it out. Staying still can make the soreness worse. Also, be sure to support your muscle recovery with protein, nutrition and hydration.

As far as what’s been causing my fatigue, I had some testing done that showed low iron, which I’ve been focused on restoring through nutrition and a daily vitamin. My doctor isn’t fully convinced that’s the culprit of my energy depletion, so I had some additional blood testing done this week to rule out Lyme disease and a reactivation of Mono.

Remember, exercise should be focused on improving your health. Sometimes that means pushing yourself harder (because you know you can!). Other times, that means easing off a bit and respecting what your body needs right now. For me, that means slowly, but surely getting back into my exercise groove.

I hope you enjoy the workout! Let me know how many rounds you did, what your favorite exercise was and which move challenged you the most! Most importantly, have fun and focus on your health! Feel free to do some silly dances or wiggles in between each exercise to keep your body moving.

See you soon with a new workout!

Melissa

Member’s Workouts: Brand New workout videos available to subscription members at: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness

Amazon Affiliate Storefront: https://www.amazon.com/shop/benderfitness A lot of my favorites are on sale, so be sure to check it out!

The Workout:

Equipment: Dumbbells

Side Leg Lift: Right
Side Leg Lift: left
Lunge Kick: Right
Lunge Kick: Left
Romanian Deadlift
Pushup Tows
Balanced Twist
Kneeling Hip Tap: Right
Kneeling HIp Tap: Left
Plank Twist and Reach
Squat Hop or Tip Toes
Pendulum
Weighted Burpee
Wood Chopper: Right
Wood Chopper: Left

Repeat up to 3X.

Full Body Home Workout, Photo Exercise Tutorial

Abs on Fire: 10-Minute HIIT Core Workout – No Equipment

Hello Everyone!

Welcome to today’s workout! Today we are focused on building a stronger Core. We are combining exercises that work the core from every angle with cardio bursts to maximize the burn and efficiency of this quick workout.

I’m a big fan of core workouts, because they support your strength, posture and balance. The benefits of a good core routine go beyond the aesthetics of visible ab definition and help improve functional mobility and quality of life. One of the main benefits is that a balanced core routine can help reduce back pain (along with some good exercises to strengthen the glutes and help develop good pelvic position.)

While I do like seeing visible ab definition on my body that isn’t the main reason I do core exercises. I do core exercises to keep myself strong, healthy and as pain free as possible. I’m looking at the present moment, while also training for the future.

HIIT the ReBoot: Re-filming my NPC Bikini Competition Prep Workout Series

Exercise Demonstration: High Knees Toe Touch.

Today’s workout is actually the tenth workout I have filmed in my Bikini Competition Prep: HIIT the ReBoot Workout series. I’m re-filming workouts that I originally did a decade ago when I was prepping for my first NPC competition. You can find the original workout series here: https://www.benderfitness.com/bikini-competition-workouts-12-week-program.

It has been both fun and challenging to re-visit this series. It’s always been one of my favorites, because I felt amazing, fast, strong and healthy throughout the 12-weeks of filming these workouts. Member’s of my subscription site have access to all of the new videos I’ve filmed so far, plus my new Confidence Series Workouts, Fit at Home Season 1 and Fit at Home Season 2 workouts.

There are new challenges that I didn’t face the first time around when I filmed this series. My work schedule is more challenging, I have two kids now which limits my time, and my kids are both in extra curricular activities so it’s a lot trickier to fit in my workouts. That said, I’m still feeling stronger and healthier, even though re-filming the series is a bit more spread out than the original schedule was.

Have fun today! Let me know if you have a favorite exercise! I really liked the Ab Angel, even though it made me feel like my muscles were on fire.
Melissa

Member’s Workouts: Brand New workout videos available to subscription members at: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness

Amazon Affiliate Storefront: https://www.amazon.com/shop/benderfitness A lot of my favorites are on sale, so be sure to check it out!

The Workout:

I recommend doing 2-3 Rounds of this workout and pairing it with 20-30 minutes cardio of choice. *Remember, one round counts! If that’s all you have time for today get in one great round. Consistency is the most useful tool you have to developing a more healthy and fit lifestyle.

Mountain Climber
Leg/Hip Lift
High Knees Toe Tap
Ab Angel
Mountain Climber
Tricep Leg Lift
High Knees Toe Tap
Russian Twist
Mountain Climber
Rotating Side Plank Leg Lift

Repeat 1-3X

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

Hi Everyone,

Welcome to today’s workout! I have a fun and challenging HIIT Routine on the agenda for today. This is a great throwback workout and I am excited to re-visit it. This no equipment exercise routine will work the entire body. As a reminder, you will find the full length workout video below.

Remember: Challenge yourself. Let yourself breathe hard and get sweaty. If you need a break, take it, and then get right back into the routine. We have some fun moves in this workout. If you aren’t sure what to expect you can scroll through the video to learn the moves before starting the workout.

I always recommend starting with a warm up. Warming up will help you maximize the results of the workout. It preps your body to work harder and gets you ready to move. For most people 5-10 minutes is long enough for a good dynamic warm up. Your heart rate should be elevated above resting, your body should feel warm and your breathing might be a little elevated.

For my warm-up I like jumping rope or dynamic mobility. Often, I go through a lighter version (just a couple of reps) of each exercise to familiarize myself with the workout and get warmed up.

My Favorite Exercise Mat is on sale for Black Friday: https://amzn.to/3Gh3Dwe (Affiliate link).

Focus On Nutrition:

Through the holiday season and the short days I usually feel short on time and energy. This is also the time of year when I feel the biggest benefits of regular exercise and good, nutritious foods. My body was craving greens today so I threw my eggs on top of a leafy green salad with nuts, tomatoes, onions, cheese, olives and a homemade lemon vinaigrette and paired it with a slice of homemade bread.

Getting in nutrient dense foods doesn’t have to be complicated or fancy. I made the salad yesterday so all I had to do was cook some eggs, toss on the dressing and it was ready to go in a few minutes.

I don’t eat a lot of salads, but this reminded me how quick and easy salads are. So I will likely start prepping more salads as an addition to my normal meals.

I hope that you enjoy today’s workout. Let me know what move you enjoyed the most and what you found most challenging. I hope this workout leaves you feeling good and ready for an amazing day.

Have fun!
Melissa

Member’s Workouts: Brand New workout videos available to subscription members at: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness

Amazon Affiliate Storefront: https://www.amazon.com/shop/benderfitness A lot of my favorites are on sale today, so be sure to check it out!

The Workout:

10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps.
1. Lunge Jump Kick Back
2. Knee Drop Plank
3. High Knees
4. Overhead Squat
5. Ab Twist
6. Mountain Climber
7. Goddess Twist
8. Dive Bomber
9. Low Jack
10. Side Lunge Tap
11. Full V-Up
12. High Knee Twist
13. Sumo Squat
14. Hip Lift
15. Knee Tuck

Repeat 1-3X

HIIT the ReBoot: Workout 1

Hi Everyone!

I’ve been working my way through a fun project: re-filming my Bikini Competition Prep Workout series! When I originally filmed this series, I filmed the videos for Reps (original video is shared below). In the updated version I am doing the workouts in timed intervals. The pace increases the intensity and makes this a fun and effective workout.

I’ve really enjoyed the challenge of re-visiting and re-filming these workouts. I originally filmed these workouts more than ten years ago! I’m really enjoying seeing the differences between filming this at 29-30 years old and doing these workouts now at 40-years old. I’m interested to see if the results are the same or if I need to make adjustments to the program.

Photo from my first time filming this workout for reps back in January 2013.

My first time through this program I had great results and came home from my first NPC Naturals Bikini Competition with two trophies. You can find the original workout series here: https://www.benderfitness.com/bikini-competition-workouts-12-week-program

Re-Experiencing this workout series at 40-Years Old:

A few things have struck me about this workout series as I’ve re-filmed it. First, these workouts are solid and effective. Filming them for time is more challenging to me than the original process of filming the videos for reps. Part of that is because I know how many reps I did the first time through, so I am to push myself to get at least that many reps during each timed interval.

The major thing that has struck me about re-filming this series after ten years and two kids: Being consistent with my workouts over the past ten years has been great for my overall health and fitness level. I was a little bit nervous about re-filming this series because my life has changed so much over the past decade. One of the biggest ways being: having two children, balancing their activities schedule and working some evenings means I have a lot less time and scheduling freedom. It’s not as easy to get in my workouts and requires dedication, determination and planning.

It has been wonderful returning to this series, and finding it challenging, but within reach. I don’t have any aches, pains or mobility issues. I think that’s in large part due to the exercise that I’ve done over the past decade. Never underestimate how much exercise impacts your health, wellness and daily life experience. I love that I feel physically just as healthy and happy at 40 as I did at 29 years old.

I really hope you enjoy today’s workout! Let me know if you have a favorite exercise and which exercises you find most challenging. Have fun, push yourself and keep on moving. Your health is worth the effort.

Melissa

Member’s Workouts: The first eight updated ReBoot workouts in this series (plus other new workout series!) are already available to subscription members at: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness

Amazon Affiliate Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

1. High Knees
2. Reverse Lunge Step Up (right)
3. High Side Plank Reach Through (right)
4. Reverse Lunge Step Up (left)
5. High Side Plank Reach Through (left)
6. Temple Tap Abs
7. Plank Jumps
8. Squat Jump
9. 1 Leg Hip Thrust (right)
10. 1 Leg Hip Thrust (left)

*Do two rounds with me in this video. Optional: Pair with two mile walk or run.

I did an “easy paced” two mile run on the treadmill: Speed 6.0, Incline 1.

Easy means: I could hold a conversation at this running pace. Your pace should be modified to your own running level.

The Original Video:

20-Minute HIIT Shred and Shape

Hi Everyone!

Welcome to today’s workout! Grab some dumbbells for this routine. We are combining strength, sculpting and cardio. This is an amazing full body workout. You will find the full length workout video and workout breakdown below.

I used two 20-lb dumbbells in this workout. You want to choose a weight that is challenging, but also allows you to maintain good form. If you don’t have any dumbbells handy, you can add resistance with a water bottle, book bag or something else you have at home. You can also choose to do the exercises with body weight.

When we filmed this Jesse had a cold. You might hear some coughing the in background.

On this day in BenderFitness history, Jesse and I ran our first half marathon. It was a beautiful course, which went mostly through the woods on a rails to trails site.

Running has changed a lot for me since having kids. I didn’t realize what a social sport is was. I usually ran with Jesse or a group of friends. Since having kids it’s more of a solitary event, unless I am pushing a stroller. It’s not necessarily bad, but it’s different. I do miss the running group atmosphere and connecting with other people who were working on similar goals.

Luckily, I still have that in our online community here at BenderFitness. I really love seeing your workout check-ins and hearing about your progress. It reminds me that we are all in this journey for a healthier lifestyle together.

Setting a Healthy Example for your Family

I’m going to plan some more Live workout classes so we can continue to be in this together. In the meantime, I’m also teaching group yoga and having fun involving our kids in our exercise routines. Yesterday, my daughter give me a babydoll to watch while she “went to work.” She left the room, and when I peeked around the corder she was doing yoga. When she finished she came to get her baby and told me she was “done teaching the workout.”

Kids absorb so much of what we say and do. I’m glad that we are able to stay active together as a family.

I’m planning an active weekend, so check back for a new workout. I hope you enjoy today’s exercise routine and finish the day feeling strong and healthy.
Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness
Workout and Fitness Equipment: https://www.amazon.com/shop/benderfitness/list/8NHLHDO83ACD?ref_=cm_sw_r_cp_ud_aipsflist_aipsfbenderfitness_HXSW8EVF9ZHZDEGQ2AKJ

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

Interval Timer Set for: 15-Rounds of 30/50

-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

15-Minute HIIT: Quick, Full Body Workout

Hi Everyone!

Welcome to a great, quick HIIT Workout! This exercise routine uses some of my favorite exercises. A few of the exercises use dumbbells. No equipment, no problem! You can either grab something from around the house to add some resistance or do the exercises with body weight.

I don’t use a ton of equipment in my home workouts, but I really do like the additional challenge of using dumbbells. If you are able to add dumbbells into your home workout equipment it can be a great addition. You can find dumbbells in most big store (Target, Walmart, etc) and on amazon here (affiliate link): https://amzn.to/45kwcn1 You might even know someone who is clearing out space and getting rid of old workout equipment.

If buying equipment isn’t an option you can use a jug of water, or a book bag.

As always, you will find the full length workout video and the workout breakdown below.

New Exclusive Workouts & Bonus Content:

New workout preview. — Some of the new workouts in my membership catalog.

The catalog of workouts for my new membership site is growing! I have been meaning to film a tour of the site, but I’ve been so busy filming and editing new workouts that I haven’t had a chance. It’s on my To Do list. For the month of August I am running a community challenge so everyone can go through the Confidence Challenge together.

If you are interested in joining my membership community you can get a discounted rate through the end of July 2023 with the discount code: JULYFOUNDERS20

There are still 5 days to lock in your lifetime discount! It’s good as long as your subscription is active. There’s a 3-day free trial, so you can give it a go without any commitment and cancel anytime. You can find my membership site here: https://www.melissabenderfitness.com

Life in the Bender Household:

Summer nights at the carnival. Two children riding on a monster truck carnival ride.

We are attempting to savor summer, but the days are flying by. This is my favorite time of year, and even thought it isn’t over yet, I find myself flirting with the blues as I think of the weather turning cooler and the busy school year schedule.

My daughter has started dance classes, and ABSOLUTELY loves it. She would go to dance every day if she could. It’s a delicate balance, making sure the kids are involved and have the opportunity to explore a variety of activities, while also ensuring they have free time to play and be kids without tons of scheduling.

I have also been focused on decluttering and donating items from our house. It seems like we are in a constant state of owning too much, which inevitably leads to a chronic mess, which results in me feeling a mild level of stress whenever I look around and see clutter. While I wouldn’t characterize myself as a “neat freak” (at all), I find that clean spaces make me feel much calmer.

With kids, I know a certain level of mess is inevitable, but owning less things helps keep things manageable. I’ve done two big donations of household items this summer, and plan to do at least one more. I’m also re-organizing the attic and getting rid of things that we had stored, but no longer need.

It feels good to let go of things, and know they are going to someone who can use and appreciate them.

I hope that you enjoy today’s workout. Let me know what you think and what challenged you!

See you soon with a new workout,

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

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

1. High Knees
2. Spiderman Push-ups
3. Russians
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Mountain Climbers
7. Temple Tap Abs
8. Frog Hopper
9. Curtsy Lunge Kick (right)
10. Curtsy Lunge Kick (left)
11. Burpee
12. Heel Tap Plank
13. Plank Pop-Up
14. Plie Squat
15. High Knees

Repeat 1-3X

15-Minute HIIT: Total Body Burn Workout – No Equipment

Hello Everyone!

Welcome to today’s workout! This 15-Minute full body HIIT exercise routine had me dripping sweat. We are working the entire body with no equipment. This workout uses strength specific exercises, as well as exercises designed to elevate the heart rate and intensity level.

I recently read an article discussing the benefit of maintaining exercise intensity to help maintain your fitness level as you age and improve your overall health. Interval training and HIIT style workouts are a great way to incorporate intensity for longevity.

This is a great HIIT workout. It’s quick, intense, but doable. Push yourself, while listening to your body. This is a great workout to repeat. It can be done up to 3X. I only got in one round when I filmed this, but it’s a workout that I will definitely return to.

Building Consistency:

Aside from intensity, one of the most important things you can do for your health is be consistent. Depending on the phase of life you are in this can feel simple, or nearly impossible. There are some sifts in mindset that can help.

Getting in small exercise intervals throughout the day can help you stay active even on days when you can’t get in a full length workout. Being consistent doesn’t have to mean getting in 60-minutes of exercise every day. It can be getting in intentional movement on a daily basis.

For me it usually means getting in at least one round of a quick workout between 10-20 minutes. This one is 15-minutes and I did one round, so that fits the bill. The more consistent I am with these intentional movements the easier it is to get my workouts in.

It’s important to move beyond the idea of working out when you are motivated to do so. It’s more important to make it a habit or even a daily task.

New Exclusive Content:

I just launched a Membership/Bonus Content site! I’ve filmed a lot of new workouts, you can find them under the New Release catalogue here: https://www.melissabenderfitness.com/categories/new-releases

I’m adding new workouts every week, so the exclusive catalog will continue to grow regularly.

If you want to give any of the new workouts a try: I have a three day free trial, and a July Exclusive membership discount: JULYFOUNDERS20 so feel free to explore and look around! The discount is good through the last day of July 2023, and will stay active for as long as your membership remains active without cancelation.

Have fun with today’s workout. Let me know if you had a favorite exercise!

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

*This post contains affiliate links.

Equipment: 10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps.
Equipment: Exercise Mat and some water.
My Sneakers and Exercise Mat.

High Knees
Side Lunge Skate
Curtsy Pendulum: Right
Curtsy Pendulum: Left
Burpee
Tricep Pushup: Right
Tricep Pushup: Left
Walk the Plank
Superman
Mountain Climbers
Hollow Hold to Side Roll
Rock the Boat Bicycle
Reverse Crunch Hook
Crunch & Tap
Frogger

Repeat 1-3X

Side lunge skate Exercise Demonstration.

17-Min Core and Cardio Burn Workout – No Planking and No Equipment Abs Exercise

Hi Everyone!

Welcome to today’s workout! We are focused on strengthening our Core today. This routine also incorporates cardio bursts. I love combining core workouts with cardio so I built it into this routine. One round of this workout will take about 17-Minutes, and this can be repeated up to 3X. I was super busy yesterday so I only got in one round of this workout, but it’s one that I would like to repeat.

This workout has no Planks or exercises that put pressure through the wrist or carpal tunnel. Sometimes it’s nice to have a hands free workout option. For the cardio burst segments of the workouts, you can pick any cardio you would like. I switched between rope-less jumping and high knees. Some other ideas are: Marching in Place, Mountain Climbers, Burpees, Kettlebell Swings.

This routine has some fun new moves, let me know if you have a favorite exercise!

New Adventures

I have been filming a lot of new workouts lately, and being consistent with my workouts has me feeling AMAZING! My legs have actually been sore this week, which almost never happens. My energy has been better. I’m starting to see more definition through my abs and arms, which is a nice bonus.

I have launched an exclusive membership site! If you want even more new workouts and bonus content I would love to have you join me at https://www.melissabenderfitness.com There is a 3-Day Trial and you can cancel anytime (but hopefully you will like the new workouts so much that you won’t want to!)

So far I have a new 4-Week Workout series (5 workouts per week, plus two journal prompts) and I am continuing to add new workouts. The exclusive workout videos will grow weekly as I add new content. I’m also adding ad free versions of the workouts that I share here.

Because it’s my first month, I have a lifetime discount for any founding members (it stays active as long as your membership is active!) The discount code is JULYFOUNDERS20 and is good through the end of July 2023.

I hope you enjoy today’s workout! Let me know what you think and which exercise was your favorite and which you found most challenging. See you soon!

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

In the video, I almost forget about the last cardio burst, so push through that last interval with me.

Bicycle with Leg Extension
Knee Rotation & Extension
Floating Leg Pulse: Right
Floating Leg Pulse: Left
Prone Reverse Crunch
Rock the Boat
Side Float Hold with Knee: Right
Side Float Hold with Knee: Left
X Squeeze Me
Balanced Twist

Repeat 1-3X

High Knees Cardio Exercise — High Knees – Cardio Option

Bicycle with Leg Extension: Core Exercise Demonstration — High Knees – Cardio Option

30-Minute Strength and Cardio Burn Workout with Dumbbells

Hi Everyone!

I have a great throwback workout on the agenda for you today. This workout will take 30-Minutes. The format is a bit different than normal, because we have 7 exercises that we are repeating 3X, with cardio bursts in between each exercise. I take you through all three rounds in the video.

Equipment: You need some dumbbells for this one. You can do these exercises with body weight if you don’t have any equipment. You can also grab something from around the house to add a little bit of resistance.

Challenge yourself to push through this workout routine, and try to focus on the mind body connection. It can be tempting to zone out during exercise, but it actually increases the benefits of the workout when you focus on the movement. Plus, it helps you maintain better form.

My New Site for Exclusive Workouts + Bonus Content:

I have launched my membership site! If you are interested in getting even more new workouts and bonus content I would love to have you join me at https://www.melissabenderfitness.com

So far I have a new 4-Week Workout series (5 workouts per week, plus two journal prompts) and a couple of new workouts for my new Fighting Fit series. The exclusive workout videos will grow weekly as I add new content.

The new site contains brand new workouts, but I am also slowly adding in BenderFitness workout videos, to keep everything accessible for members. So you will see a mix of both new and classic workouts.

Thought for the day:

“If you don’t do what’s best for your body, you’re the one who comes up on the short end.”
– Julius Erving

Your health impacts the way you experience every moment of the day. While we can’t control every component of our health, there is still a lot that is within our control. Nourish your body with exercise, food, water, and experiences that make you happy.

Work to shed all of nothing thinking and beliefs that there is some achievable version of perfection. Embrace that health that you have today, and the ways that you can positively build your health moving forward.

I hope you enjoy today’s workout! Let me know what you think!

Melissa

More Workouts: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

Equipment: Dumbbells and a Yoga Mat.

Squat and Curl
Wood Chopper: Right
Wood Chopper: Left
Weighted Russian Twist
Lunge and Knee: Right
Lunge and Knee: Left
Tricep Extension

Repeat 3X with 30-seconds of cardio before each exercise.

Tricep Extension

15-Minute Total Body HIIT Workout and Fat Burn

Hi Everyone!

Welcome to today’s workout! This is a fantastic HIIT workout for the entire body. One round of this routine will take 15-Minutes, and it can be repeated up to 3X. I did one round plus a 30-minute walk on the treadmill.

I was excited to get back into my workout routine, after taking four days off while we did a quick family getaway. My body was tired, and this workout kicked my butt. I was sweating, breathing heavy, feeling fatigued and I pushed through the workout anyway. As I mention in the video, there are times when fatigue can be a symptom of overtraining (such as when a workout that you normally do suddenly feels impossible), but that wasn’t the case for me today. There are some days when you are tired, but you know it’s time to push through and get your body back in motion.

A Little AirBNB Drama:

I had plans to film during our trip, but we had a bit of an AirBNB snafu and had to book a hotel one night and then find a second AirBNB rental because our first rental wasn’t safe. When we arrived at our rental the key lock box was broken open and the key was missing. We went around to the other door and it was open (not just unlocked, but cracked open). We messaged the owner of the rental and they assured us that it was safe, and there was a key under the back mat. The listing also mentioned a spare key, which was missing. Although the owner assured us it was safe, we did not agree, so we spent several hours going back and forth with AirBNB and the owner before getting a full refund.

However, it all worked out and I could tell that our kids loved having our undivided attention with no work, filming or video editing. So, that was the silver lining of the situation.

I encourage you to always listen to your instincts, and when faced with situations like the one above don’t be afraid to advocate for yourself. We wouldn’t stay in a situation that we felt was potentially dangerous for our children and ourselves, and you shouldn’t either.

Despite the rocky start we had a really wonderful trip.

Exclusive Workouts Coming Soon!

Exclusive Workouts at MelissaBenderFitness.com

In addition to the free workouts that I will continue to share here, I am going to be sharing exclusive workouts, discussion/journal topics, and content on my new subscription site: https://www.MelissaBenderFitness.com

For anyone who joins during the month of July (2023), I am going to be offering a Founder’s Discount. The discount will be good as long as the subscription is active. So if you stay subscribed without lapsing your membership will renew at the same discounted rate with the code: JULYFOUNDERS20

Right now there is one new challenge: The Confidence Challenge. There are 20 New Workout videos, and weekly journal/discussion prompts.

Having a subscription site will help me continue to share free workouts here. I appreciate each and every one of you. I look forward to continuing to workout with you!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Prime Day is Coming! Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Equipment: Exercise Mat and some water.
My Sneakers, Exercise Mat and Adjustable Sports Bra.

Lateral Hops
Lunge Kick: Right
Lunge Kick: Left
Burpee
Plié (2nd Position)
Side Scissor
Leg Circles: Right
Leg Circles: Left
Mountain Climbers
Cross Plank Pushup
Locust
Cactus Squeeze
Down Dog, Chatarunga, Up Dog
Superman
Overhead Scapular Glide

Burpee Burn: Full Body HIIT Workout – No Equipment Cardio Burn

Hello Everyone!

I hope that you are in the mood for a fantastic workout today, because you came to the right place! This workout routine will take 19-Minutes and it’s a full body, cardio HIIT workout. If the word burpee makes you shudder, you can substitute the burpee intervals with another cardio of choice: jump rope, high knees, jumping jacks or even marching in place if you need something a little bit lower impact.

Keep in mind, this workout is meant to challenge you. We are training ourselves physically and mentally to become aware of how competently we can handle difficult things. The mental aspect of HIIT training is often overlooked, but its benefits are very powerful. You can do difficult things, even if you sometimes struggle through them.

If you need to rest, that’s totally fine, just get right back into the workout as soon as you can. I would love it if you tag me in your workout photos and let me know how the workout was for you. I love cheering you on and hearing about your progress.

HIIT exercise demonstration for Mountain Runners.

Newest Workout:

If you haven’t tried my newest workout yet, I definitely recommend that you give it a go! It’s a 15-Minute interval workout with dumbbells. You can find that HERE. It’s a great routine that I will definitely be repeating, so I hope it makes it onto your repeat list, too.

Up and Coming:

In addition to the free workouts that I share here, I will soon be launching a subscription site with exclusive workout videos, journal prompts and meditations. I’m very excited about this and I am almost ready to share it with you! The first workout series on my subscription site will be The Confidence Challenge. It’s 20-new workouts (5 per week) as well as journal/discussion topics each week to help do the internal work and self reflection toward building a healthier, more confident version of yourself from the inside out.

As of the time that I am writing this I have 15 of the new workout videos edited and ready to go, so it’s almost time! Keep your eyes open, because I will be sharing some great Founder’s specials for anyone who supports this venture from the start. Plus, I will continue to share the same free workouts I have shared for the past 12-years here.

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Prime Day is Coming! Amazon Storefront: https://www.amazon.com/shop/benderfitness

30 Seconds Cardio, 50 Seconds Max Reps
*I accidentally skipped one exercise so this is a 19 minute workout.
*I chose Burpees for my cardio. Other options include: Jump Rope, High Knees, Marching in Place, or Jumping Jacks

-Burpee
1. Pendulum Hop
-Burpee
2. Frog Hopper
-Burpee
3. Curtsy Lunge Kick (right)
-Burpee
4. Curtsy Lunge Kick (left)
-Burpee
5. Mountain Runners
-Burpee
6. Plank Jack
-Burpee
7. Rockette Kicks
-Burpee
8. Speed Skater
-Burpee
9. Double Kick Lunge Jump
-Burpee
10. Leg Lift Plank
-Burpee
11. Plie Jump
-Burpee
12. Mountain Climber
-Burpee
13. Side Lunge Lift (right)
-Burpee
14. Side Lunge Lift (left)

Two Total Body Fat Burning Home Workouts: Core, Thighs, Glutes & Cardio

Hi Everyone!

Welcome to today’s workout! I have a two part combo that I filmed. You can do one part, or combine both parts for a longer workout. I love these versatile workouts that you can make fit your schedule.

As a busy mom it can be hard to fit in a workout, but having the option of shorter routines means that I can consistently get in my workout. For me setting realistic goals helps keep me on track. With my schedule, aiming for 10-15 minutes of exercise per day is realistic. Trying to get in 60-minutes of exercise per day would not work, and would set me up for failure.

If my goal is 10-15 minutes, and I have time for 30-60 minutes on a certain day I have the option to do more. But the short time period means that workout window is more accessible, or I can do a couple of short workouts at different times of the day.

Bellway Fiber Review:

Yesterday, I shared a review of Bellway Fiber products. I’ve been trying them out for about a month now, and they’ve become a daily part of my routine. I especially like the Bellway Beauty Super Fiber + Collagen. You can find my review here: https://youtu.be/122kuHqb-Po

Use code MBENDER25 to get 25% off your first order at Bellway https://bit.ly/3oYNAOi They ship through the continental US.

I hope you enjoy today’s workouts! I am filming a new workout tonight & working to finish filming a new workout challenge for my Subscription site, which will be launching soon.

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workouts:

Timer: 12 Rounds 35 Seconds Cardio, 50 Seconds Max Reps.

1. Side Step Squat
2. Kick and Tap – Right
3. kick and Tap – Left
4. Plank Rotation
5. Prone Heel Press
6. Down Dog Hop – Right
7. Down Dog Hop – Left
8. Temple Tap Abs
9. Knee Drop Spider
10. Side Plank Hip Lift- Right
11. Side Plank Hip Lift – Left
12. Leg/ Hip Lift

Repeat up to 3X. *I did both workouts one time through.*

16 Rounds: 30 seconds Cardio, 50 seconds Max Reps
*Always consult your doctor before starting any workout program.*

1. Warrior Pistol Squat- Right
2. Warrior Pistol Squat- Left
3. Hydrant- Right
4. Hydrant- Left
5. Lunge Jump/Alternating Lunge
6. Leg Series-Right
7. Leg Series- Left
8. Walking Push-up or Plank
9. Donkey Kick
10. Reverse Plank Step-out
11. Table Press
12. Burpee or Low Impact Burpee
13. Down Dog Toe Tap- Right
14. Down Dog Toe Tap- Left
15. Superman
16. Farmer Walk

Repeat up to 3X. *I did both workouts one time through.*

Total Body HIIT: No Equipment, 28-Minute Workout

Hello Everyone!

Welcome to today’s workout! Today we have a full body, no equipment workout on the agenda. One round of this workout will take 28-Minutes. This workout is an amazing and effective routine for the entire body.

We are using a lot of fun, exercises and we are going to work our body and our muscles from every angle. I am working to build a strong, healthy, pain free body that I can confidently carry myself into the future in. Whatever your reasons for showing up for today’s workout are, I hope you recognize that exercise is a powerful tool. We can’t control the future, but we can step into it with health and strength (as much as those two things are in our control).

Filming New Workouts and New Adventures:

I am continuing to film new workouts. I don’t have a launch date yet, but my new Subscription site is getting closer to becoming a reality. My goal is for the subscription to do well enough for me to launch an app. That will also empower me to continue to share free workouts here.

Behind the scenes, I have been working on a new 4-week workout challenge for my subscription. The focus is building strength and confidence, by combining workouts and journaling prompts. Confidence is both physical and mental, so the challenge incorporates both aspects of that journey.

At times, I have been a bit overwhelmed at this process and I’ve had some bouts with fear of failure, but if I am never willing to try then I have already failed. When self doubt creeps in I don’t let it stop me. I pick one step that will keep me moving forward toward my goals and I work on that one thing.

Today’s Meditation:

I’m a big fan of the Insight Timer meditation app. I use it with my kinesiology students all the time in my Yoga and Exercise for Stress Management classes, as well as using it in my own life. This morning I listened to a meditation on Letting Go of Self Limiting Beliefs. This is a lesson that comes up in my yoga courses, and I thought that the meditation was a lovely tool for working on that process.

I hope that you enjoy today’s workout!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

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
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).

Cardio HIIT: 30-Minute Full Body Workout

Hi Everyone!

Welcome to today’s workout! This is a fun and challenging full body HIIT workout routine. It will take just under 30-Minutes to complete one round. This home workout uses no equipment. Just grab a mat and challenge yourself to work hard and push through.

Over the past week I didn’t get in any additional cardio, but thanks to workouts like this one I didn’t have to worry about that because the cardio was built into the workout routine. HIIT workouts are a great way to improve VO2 Max, cardiovascular health, and overall fitness level. Plus, they help you maintain lean muscle mass while burning fat.

Jesse and I did this workout together, and Esmé joined us for the end of the workout and a great stretching session when we were done. It fills me with joy when our kids want to workout with us. Okay, sometimes I wish I could just get through a workout without any interruptions, but as soon as I look over and see my little ones smiling from ear to ear and imitating our exercises I quickly remember how amazing this is. Moments like this are so fleeting, and I want to savor these memories and help them build healthy habits.

If you haven’t given my most recent 15-Minute Full Body HIIT a try yet, I highly recommend it. It’s a fun and challenging workout routine, plus I love the short length. I can get in one round, or repeat it for a longer workout. With how insanely busy we’ve been lately, getting in one quick round has been a lifesaver for staying consistent with my workouts.

It’s important to be consistent, while also having some flexibility. We will all have times in our life when we have more time and energy to get in longer workouts, and other times when it’s a struggle. If we allow ourselves some wiggle room, while also staying in motion, it’s a lot easier to stay consistent.

Have fun with today’s workout! Let me know how it goes, and what challenged you. Remember, being challenged and struggling during a workout isn’t a bad thing. It means you are working hard and allowing yourself to try difficult things.

See you soon!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Set Your Interval Timer for 20 Rounds of 30/50.
30-seconds Cardio, 50-seconds Max Reps.

Jumping Jacks
Lunge to Kick-Right
Lunge to Kick-Left
Curtsy Lunge
Plié Squat
Mountain Climbers
Jump Rope
Jump Squats
Lunge Jumps
Burpees
Side Plank Hip Tap-Right
Side Plank Hip Tap-Left
Angel Abs
Plank
Reverse Plank
Plié Jump
Tuck Jump
Down Dog Hop-Right
Down Dog Hop-Left
Pendulum Hop

Optional: Repeat the Workout.

Photo Exercise Tutorial:

Full body, no equipment, home workout video and photo tutorial. — Pendulum Hop: Part 4

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

*Post Contains Affiliate Links. I will never recommend products that I don’t use and like.

Hi Everyone!

I have a fantastic new workout for you! This Full Body HIIT is a No Equipment Workout. We are combining strength and plyometric moves, so you will be getting in a great cardio burn while building lean muscle.

Challenge yourself during this workout. Let yourself breathe hard and get sweaty. That’s the zone we want to be in today. I love how effective HIIT workouts are, and the fact that you can allow yourself to really push during each interval because the workouts are shorter.

It’s been a super busy week for me, so I haven’t gotten in any additional cardio. However, workouts like these provide a wonderful cardio workout so I’m happy to know that I still trained my lungs and heart this week. I’ve been trying to get in 2-3 cardio interval walks per week. Although that hasn’t happened at all this week, I will get back into that routine next week.

Remember, sometimes things happen and you don’t get in all of your planned workouts. In the long run that isn’t a big deal. So don’t let that derail you. Many a workout routine has gone off track because someone missed a day and said “Oh well, I ruined my workout streak now. I might as well quit, or wait until next week to restart.” It’s important to remember that exercise is part of a healthy life. You keep coming back to it and make it a part of your routine.

New Workout Challenge:

There is a lot happening behind the scenes in the Bender household. I am filming a new workout challenge and planning to launch a subscription service. If you’ve been reading my blog updates you already know this, but in addition to my free workouts that I share here I will be creating some exclusive membership workouts and content.

I’m excited about the new workout series and journal prompts/discussion topics that go along with the challenge. It’s going to be a holistic approach to building a healthy mind-body connection.

If there is anything special that you would love to see me offer as exclusive content, let me know! I’m in the building process so the early joiners will have a lot of say in the direction that I take the service.

Have fun with today’s workout! I would love to hear what you loved and what challenged you during today’s workout. Surfers are always challenging for me. I was proud of myself for getting through Temple Tap Abs without stopping, because that was a skill that I had to re-build after having kids. I love seeing my core strength returning.

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Interval Timer Set: 15 Rounds of 10/50

Find My Running Shoes Here: https://amzn.to/3WiYTx6 and My Workout Mat here: https://amzn.to/3pUtyVo.

In/Out Squat
Supergirl Heel Tap
High Knee Twist
Russian Kicks
Reverse Lunge to Curtsy: Right
Reverse Lunge to Curtsy: Left
Leg Scissor
Down Dog Toe Tap
Surfer
Pendulum Hop
Temple Tap Abs
Side Plank Knee/Leg Lift: Right
Side Plank Knee/Leg Lift: Left
Burpees
Mountain Climbers

Repeat 1-3X

Photo Tutorial:

20-Minute Cardio HIIT and Sweat: Sculpt Lean Muscle and Burn Fat

Hi Everyone!

Welcome to a fantastic full body Cardio HIIT Workout. One round of today’s workout will take 20-minutes to complete. I use a jump rope for the cardio intervals of this workout. If you don’t have one you have options. You can substitute rope-less jumping, high knees, marching in place, jumping jacks or any cardio exercise of your choice.

I am working hard behind the scenes on filming new workouts and creating new content. If you didn’t see my update, Facebook has completely restricted me from posting for three days. I will be allowed to post again tomorrow. This is the result of actions the hackers took to try and attempt to get my account permanently banned from Facebook and maintain control of my business page. Facebook is continuing to allow hackers to access my Ad Manager page and personal information, with four new hackers being added today. My exhaustion and frustration with this process is becoming a bit overwhelming, and is even interrupting my sleep at night.

I realize that as a creator I can not trust Facebook or Instagram (also owned by Meta). I am going to launch a paid website, and possibly an app to protect what I have created here. I will still share free workouts here. I just won’t be able to share everything for free anymore. I am currently reliant on social media to keep this website and journey free and cover costs, but without monetization and ads on reels/social media/etc that isn’t possible.

I’m currently filming a four week workout series and behind the scenes footage to share when I launch the new service. I hope you will join me on this journey. It’s a bittersweet process for me for many reasons.

I hope that you understand my reasoning, and that I am still committed to sharing free workouts. If there is something special that you would like to see as exclusive content from BenderFitness please let me know. Whether that is a type of workout, Q & A, more recipes, etc.

You all have made this website possible over the last 12-years. I hope you will join me on this next phase of my journey and empower us to continue to share great workouts.

I will share more information soon.

Enjoy today’s workout! Push yourself, and let me know how it goes.
Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

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

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)

19-Minute HIIT Fat Burn Workout

Hi Everyone!

I have a fun workout on the planner for today! This 19-Minute HIIT uses some great cardiovascular exercises and full body compound movements to maximize the effectiveness of your workout. I incorporate some jump rope intervals, but you can easily substitute high knees if you don’t have a jump rope.

If you aren’t ready to do this as an interval workout you can complete the workout for reps. For the cardio aim for 50-100 high knees or jump rope hops.

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

Remember, there is always a way to modify a workout so that it works for you.

New Workout Headed Your Way

Tomorrow I will be sharing a new lower body workout. I’m focusing on filming new workout routines, and getting myself super consistent with my workouts again. I have noticed such a positive energy shift since my workouts are back on track.

Is a BenderFitness app in my future?

I’ve been spending some time recently researching the possibility of creating a BenderFitness app. With my Facebook page recently being hacked (and now being permanently restricted in several ways by Facebook) I realized how vulnerable everything I have created over the past decade is to the whims of social media and the support teams of the platforms. It was scary to realize that I could lose everything I’ve built.

I think that one of the best ways to protect what I’ve created would be to develop an app. I would still be creating and sharing free YouTube content, but I would offer ad free versions of every workout, organized playlists and challenges, and exclusive content only available on the app.

I would greatly appreciate your feedback. Would you pay a monthly fee for access to a BenderFitness app, with exclusive content? If so, what type of content would you most like to see. I have some ideas in mind, but I would love to hear your thoughts.

I have to admit, I’m terrified of the idea of investing money into app, but with the restrictions to my FB page as they are now I need to come up with a backup plan if I’m going to continue sharing workouts.

Let me know your thoughts.

Mindfulness During Exercise

Don’t forget to focus on what you are doing during your workout. It can be tempting to let your mind wander, but the mind/body connection is a powerful tool. Not only does attention maximize the effects of your workout, but it also teaches your body and mind to re-connect. Often we become more comfortable with either the physical or mental aspects of our body, and we need to intentionally re-establish that connection so we can tune into our bodies and know when to push and when to take a break.

I hope you enjoy today’s workout. It’s fantastic! Check back tomorrow, for an amazing new Booty and Thigh workout.

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

1. Jump Rope
2. Plank Knee (right)
3. Plank Knee (left)
4. Balanced Bicycle
5. Boat Tap
6. Plank Side Reach
7. Jump Rope
8. Jump Squat
9. Lunge Kick (right)
10. Lunge Kick (left)
11. Low Jack
12. Burpee
13. Jump Rope
14. Heel Tap Plank
15. Russian Kicks
16. Hip Thrust (right)
17. Hip Thrust (left)
18. Single Leg Pushup
19. Jump Rope

Repeat 1-3X

10-Minute CARDIO BURN HIIT: Home Workout – No Equipment Exercise Circuit

Hello Everyone!

Welcome to a fantastic and fun, Quick HIIT Cardio Burn workout. One round of today’s workout will only take 10-Minutes. So push yourself hard, and repeat it if you have the time and the energy to do so!

Today’s workout is led by Jesse. When I say he made today’s workout fun, you don’t just have to take my word for it. Check out the video and the photo tutorial and you will know that his humor and charisma was out FULL FORCE during this workout. So don’t be surprised if you get in an extra core workout from laughing during this routine. You won’t be bored during this workout.

Yelling cat — Gambit demands that you have a great workout today!

I love short, intense HIIT workouts. I like when they are quick, because mentally it allows me to really push myself to get in max reps, and then I can repeat it or pair it with another workout.

An important aspect of training that often gets overlooked is the development of mental fortitude. When you first start training you don’t just teach your body to grow stronger and push through, you teach your mind. You develop the mental strength to push through the challenging moments, and that doesn’t just apply to your workouts, it also applies to your every day life. You are learning how strong you are in a multitude of ways. I believe that is one of the biggest reasons why exercise helps improve self confidence. It’s not all about physical changes, it’s about learning how capable you and your body are. You learn how much you can endure and your brain learns how to work through difficult things and moments.

Exercise is so much more than aesthetic. It really improves and balances both your physical and mental health in so many ways. I have noticed that it’s easier for me to remain patient in stressful situations when I workout regularly.

If you enjoy this workout you might also like my 25-Minute Body Weight HIIT and my 15-Minute, Sculpt, Strengthen & Burn Cardio Routine.

Leaping for joy during a fun workout — Jesse having fun with his Air Jumps

Let me know if you had as much fun working out with Jesse as I did filming him during this workout. I apologize if the camera gets shaky at all, I was focused on not bursting out laughing while I was filming. I’m trying to convince him to film one workout per week, and be a more regular in front of the camera personality. So if you enjoyed the workout please let us know.

Have fun, and I will see you soon with a new workout!

Melissa

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.
Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness
Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Set your Interval Timer for 10 Rounds of 10/50.

Air Jump Rope
Sumo Squat
Lateral Jump
Lunge Kick: Right
Lunge Kick: Left
Heel Tap Jump Squat
Standing Knee Drive Twist: Right
Standing Knee Drive Twist: Left
Surfer
Pendulum

Repeat up to 3X

25-Minute FULL BODY BURN: No Equipment Workout

Hello Everyone!

Welcome to a fantastic and effective 25-minute full body workout. This no equipment exercise routine incorporates some of the best body weight exercises to create a fantastic full body exercise routine.

The full length workout video and photo tutorial are below. This is an interval workout, so you should push yourself for max reps during each interval. No matter what your health and fitness goals are, this is a great routine to help you get there.

Bicep flex after working out — Post workout flex.

I really needed this workout both physically and mentally. I was tired all day and I knew exercise would help, but I kept pushing it off. After the workout I felt a million times better. When it comes to exercise, getting started is the hardest part. It’s important to get into the habit of exercising regularly even when you don’t feel like it. Obviously, illness and injury require rest, but I’m talking about normal days when you just aren’t in the mood. Make it a normal part of your routine.

You should also try to make eating lots of veggies and nutrient dense meals a part of your normal routine. Today I made a delicious Tofu + Veggie Penne with Balsamic Glaze. I was just winging the recipe with ingredients that we had on hand, but it was delicious! My daughter kept asking for more veggies and tofu. In fact, she liked those more than the noodles! So it was an all around win as far as family meals go.

Healthy tofu and vegetable pasta — I shared this recipe on Facebook and Instagram. Tofu + Veggie Penne with Balsamic Glaze.

Yesterday, Jesse filmed a fun and challenging 10-Minute Cardio Burn HIIT workout. I was trying so hard not to burst out laughing from behind the camera when he was teaching the workout. He made it very fun, and I feel safe saying you are guaranteed to laugh at least once during the workout. That workout will be out later this week (and Patreon supporters already have early access to the video).

It has been so wonderful to get back into a consistent workout and filming routine. We’ve been putting out a lot of videos each week, so be sure to check them out if you haven’t already. You can find them here: New January Workouts and New February Workouts.

We have done a wide variety of workouts recently from quick 4-minute per round Tabata exercise routines, to dumbbell workouts and 25-minute no equipment workouts. Plyometric to Low Impact exercise routines. There are plenty of workouts to choose from.

Melissa