low impact

16-Minute Total Body Workout: Low Impact, No Equipment Exercises

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Hello Everyone!

Welcome to today’s workout. This is a full body, low impact routine. We will be on the mat for the whole workout, so no jumping or climbing up and down. Even though this routine is low impact, it should still be challenging. We are working on a lot of strength and dynamic mobility.

This routine starts with a focus on working the butt, hips, thighs and calves. Then it moves into a core section. Finally, we finish with a quick body weight arm workout.

Exercise and Workout Updates

I filmed this video as a facebook live last week. I’m planning to do more live events so be sure to keep an eye out on social media. I have also been posting a lot workout tutorials on Pinterest as part of their creator rewards program, so be sure to follow me and save those new workouts! They are quick and can be complete for time or reps. When you save and share, it’s a huge help.

I have been utterly exhausted lately. My youngest child is in a phase of waking in the night multiple times. Even when she gets back to sleep I often struggle to fall asleep again quickly. We are trying a new sound machine so hopefully that helps and I can get my energy back up. It has impacted my workouts, and my energy for filming. As a result I’ve been doing more small exercise routines and movements throughout the day. Some core here, squats there, the Pinterest tutorials are my mini workouts, and I plan on eventually filming them as full length workouts as well.

Some people can function for a while on very small amounts of sleep. I’m not one of them. Sleep and nutrition are key components to a well rounded fitness routine. I feel best when all three of those aspects are balanced.

I hope that you enjoy today’s workout. Let me know in the comments what you thought. Like, Share and Comment. Those three activities help keep BenderFitness free.

See you soon with a new workout,

Melissa

(photo below from a recent bridal shower I helped host for my sister. I wear non-workout clothes every once in a while!) 

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness 

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

The Workout:

Equipment: Mat or comfortable space to workout.

  1. Tip Toe March
  2. Kneeling Tap & Glide: Right
  3. Kneeling Tap & Glide: Left
  4. Kneeling Leg Lift: Right
  5. Kneeling Leg Lift: Left
  6. Leg Series: Right
  7. Leg Series: Left
  8. Full Core Extend & Tap
  9. Flying Bug
  10. Rocking Scissor: Right
  11. Rocking Scissor: Left
  12. Prone Heel Tap with Scapular Squeeze
  13. Tricep Pushup: Right
  14. Tricep Pushup: Left
  15. Prone Arm Pulse

Do once or complete up to 3 Rounds!

Low Impact: Lower Body Workout with Minimal Equipment

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Hello Everyone,

Welcome to today’s Low Impact Lower Body Workout. This routine uses a chair or a bench, but requires no other equipment. One round will only take 15-minutes. You can repeat it up to three times if you have more time in your schedule today, or pair it with another workout. As always, you will find the workout video below.

Nutrition: Balancing Health and Fun

We had a busy weekend celebrating my son’s birthday, which included lots of birthday treats and snacks. I’m looking forward to getting in some more nutritious meals this week. I notice that I feel much better when I am eating a good variety of vegetables. I have gotten in plenty of steps and gone for some lovely family walks, but we were so busy that I haven’t gotten in a more formal/organized workout since Friday (four days ago).

So today, it’s back into my normal routine for exercise and getting in more nutrient dense foods.

Even though we had plenty of snacks at the party, I always make sure to include a salad or other nutritious option as well.

I’m not a fan of serious dietary restrictions or eliminating food groups, or even snacks. I just seek balance and try to eat mostly healthy foods. I feel more energized, and less bloated/inflamed when I do so.

Taking Time to Experience Joy and Appreciate Beauty

There is a playground behind my house. It’s old, with equipment that you no longer see at most playgrounds: the merry-go-round that spins super fast, swings, tall monkey bars and a giant metal slide. My children absolutely love it. And around the 4th of July you can see a beautiful fireworks display behind the trees.

As I watched the fireworks, and listened to my children’s exclamations of joy I took some time to savor the moment. The trees outlined by the setting sun. The crescent moon crowning the night sky above the fireworks. The feeling of gently swaying on a playground swing, watching as my husband spun our children on the merry-go-round and seeing their glow-sticks swirling while fireflies danced through the darkness. It was a perfectly joyful moment, and I wanted to imprint it into my memory forever.

So remember my friends, in addition to the workouts and goals, the beast mode moments and healthy meals, there is so much beauty in the quiet moments in between. Try to find a moment today to appreciate those time. When we recognize these moments our joy grows.

See you soon,

Melissa 

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness 

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 Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Equipment: Chair or Bench to step up on. If you don’t have something you can step on, substitute Single Leg Sit to Stand for Step Ups.

*For Single Leg Sit to Stand: Start seated in a chair with your right leg extended in front of you. Push through your left foot to achieve a standing position. Slowly lower to starting position and repeat all reps before switching to the other side.

10/50 Intervals: 10 Seconds of Rest, 50 Seconds Max Reps
Repeat 1-4X
1. Leg Lift (right)
2. Leg Lift (left)
3. Hip Press (right)
4. Hip Press (left)
5. Leg Series (right)
6. Leg Series (left)
7. Plank Step Out (right)
8. Plank Step Out (left)
9. Lunge Reach (right)
10. Lunge Reach (left)
11. Step Up (right)
12. Step Up (left)
13. Plie Heel Lift
14. Chair Pose
15. Goddess Pose

On the Mat: Butt, Thighs & Hips: Low Impact Strength and Mobility Workout

on the mat low impact strength and mobility workout
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Hello Everyone!

Welcome to today’s workout. This is a quick, 12-Minute Exercise Routine. It can be repeated for a longer workout, stacked with another exercise routine or done once if you are short on time. This routine is low impact and doesn’t include any jumping. As always, you will find the full length workout video and exercise breakdown below.

For today’s workout we are focused on lower body strength and mobility. We will be working the lower body through multiple ranges and planes of motion to recruit all of the muscles of your legs and glutes.

I am a fan of compound exercises, so although this workout is focused on the lower body you will still be getting in some strengthening for your arms, shoulders and core. I love multifunctional exercises that give you the most benefit during a short period of time.

I filmed this workout when I was newly postpartum. The process of re-building strength after having a baby is slow, and short workouts like this one were a huge part of regaining my strength. It was a fine tuned process of finding balance in getting in exercise, enough sleep, nursing and maintaining my own energy levels. I share this as a reminder, one round of exercise counts. If you can repeat the workout or stack it with another workout, excellent! If you only have time for one round, excellent!

Health and fitness are about consistency. You don’t workout once and achieve health and fitness for the rest of your life. It’s a continual process of making choices to actively maintain your health and wellness. At certain times in life that is more challenging than others. After having a baby (and during the toddler years!) it can be very difficult to carve out time for your own health, but everyone in the family will benefit when you do. So whether it’s a short workout or a longer exercise session try and get in some movement. If you find a favorite routine bookmark it and fit it in whenever you can.

I’m at a time period of my life where it’s very challenging to create time for myself, but I strive to make time anyway because I am a healthier, happier parent and human being when I do. I’m more patient, handle frustration better, and feel overall calmer and happier when I workout. That’s a positive and healthy dynamic that directly impacts my ability to parent to the best of my ability.

A huge motivator for my health is my family. I want to be strong, healthy and happy for them so I can be present with them, and teach them how to do the same.

My oldest.
My youngest.

I hope you enjoy today’s workout! Let me know in the comments if you have a favorite move and if this quick routine challenged you. I would also love to hear about what motivates you to get in your workouts and consistently choose your own health and wellness. Understanding your motivations (and what doesn’t motivate you) is a powerful tool for consistency.

Melissa 

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

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 Gear: https://my-store-c67ce6.creator-spring.com

1. Rainbow: Right
2. Rainbow: Left
3. Elevated Clam: Right
4. Elevated Clam: Left
5. Prone Heel Press
6. Beast Thigh Pulse: Right
7. Beast Thigh Pulse: Left
8. Extended Hydrant Circle: Right
9. Extended Hydrant Circle: Left
10. Down Dog Leg Lifts
11. Prone Cross Tap: Right
12. Prone Cross Tap: Left

Complete 1-4 Rounds.

Total Body Sculpt Workout #23: Low Impact, Standing Workout: Legs, Arms and Abs

total body workout low impact standing workout for arms legs and abs
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Hello Everyone,

Welcome to Total Body Sculpt Workout #23. This is a fantastic Low Impact, Standing Workout routine. No plyometric exercises in this one, but you will still get in an amazing workout.

Behind the scenes filming view. Esmé was just a few months old.

You won’t be getting up and down off the floor a lot during this exercise routine, but you will be using a chair for some exercises. Be sure that the chair you are using is sturdy and won’t slide out from under you. You can brace it against a wall or use a bench of other sturdy surface if needed.

You will find the workout video and breakdown below.

Nutritious and Delicious

When thinking about nutrition and planning out meals for the week, I usually think of three things.

  1. Will my kids eat whatever I’m making? We eat as a family. If it’s something new I will often give the kids a deconstructed version of whatever the meal is. (So instead of mixing together the chicken, rice, veggies, and guacamole they get the same foods on their plates separately.)
  2. Is it delicious? I enjoy food, and it’s important to me that what we are eating tastes good. I don’t care how healthy a meal is: if it tastes disgusting I don’t want it. Life is too short to eat foods that I hate. Luckily, I love vegetables so it’s a little bit easier to pick delicious and healthy options.
  3. Is it nutritious? I try to pick nutrient dense foods as often as possible (and I don’t spend time worrying about the times that I eat less nutritious foods). I don’t consider anything a cheat meal. I feel the best when I’m eating a variety of fruits and vegetables, and we eat salmon, chicken and turkey regularly. We don’t limit carbs or any other foods, but we try to pick more nutrient dense varieties (whole grain breads, etc). If we eat something less nutritious? No big deal, we enjoy it and move on.

New Workouts and Life Updates

This month was supposed to be chock full of new workouts and then three things happened. My computer broke, my husband got injured and my son and I caught a bad stomach virus and were out of commission for a few days. Needless to say, none of that was in my plans.

So, it’s time to regroup and get back on track. I have new workouts to share and a burning desire to consistently bring them to you.

For a while now I’ve been struggling to balance parenting, work, maintaining our household, social obligations (and fun!), editing/filming and my work here at BenderFitness. As the semester wraps up at the university I teach at, I am shifting my focus to re-finding that balance. It doesn’t come easily and it definitely requires a conscious effort.

So if you have any tips and tricks please feel free to share them below.

Signed,
Desperately Seeking a Life/Work Balance

AKA Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

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 Gear: https://my-store-c67ce6.creator-spring.com

1. Squat
2. 2nd Position Plié to Toes
3. Curtsy Lunge: Right
4. Curtsy Lunge: Left
5. Rotating Squat Step
6. Plié Side Lift: Right
7. Plié Side Lift: Left
8. Reverse Pulse: Right
9. Reverse Pulse: Left
10. 5th Position Plié Forward Lift: Right
11. 5th Position Plié Forward Lift: Left
12. Figure Four Rotation: Right
13. Figure Four Rotation: Left
14. Warrior III Squat: Right
15. Warrior III Squat: Left
16. Cactus Stretch
17. Incline Pushups
18. Dips
19. Forward/Back Plié Side Pulse: Right
20. Forward/Back Plié Side Pulse: Left
21. Trunk Rotation: Right
22, Trunk Rotation: Left
23. Standing Toe Touch Twist: Right
24. Standing Toe Touch Twist: Left
25. Standing Cat/Cow Arch
26. Pendulum Tap: Right
27. Pendulum Tap: Left
28. Alternating Leg Sweep

Abs, Thighs & Glutes: On the Mat- Low Impact, No Equipment Home Workout

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Hello Everyone,

Welcome to today’s workout. This workout routine is primarily focused on the core, but also incorporates some amazing moves that will activate the muscles of your glutes, inner and outer thighs, and hamstrings.

I love multi-functional, compound exercises that maximize a workout. I went through today’s workout twice. It was a great burn and challenge. You can repeat it up to three times.

I included some exercises to really focus on strengthening the core from the inside out. In the Hip Tilt to Leg Press exercise focus on using the deep core muscles to pull the hip bones toward the low ribs. It’s a small movement, but it is powerfully effective for activating those deep core muscles. If the leg extension is too intense during this movement you can repeat the hip tilt for the full 50-seconds. There is always a way to modify a movement.

Modifications, shaking muscles, sweating, getting out of breath…none of those are bad things. Often people get embarrassed and start shaming/berating themselves over those moments in a workout. You are showing up, challenging yourself and teaching your mind and body how competent you are at doing difficult things. Working hard and having the ability to challenge yourself and move outside of your comfort zone is something you should be proud of.

Hip Tilt Leg Press

How to Measure Fitness Progress

Measuring progress in a fitness program can be very motivating or very demoralizing. Deciding how you want to measure your progress requires taking a good look at what motivates you, and what thoughts or habits eventually become a hurdle to your progress.

For example, a weight loss goal might be motivating when you see the scale move and demoralizing when the number plateaus or moves upward.

As a trainer, I feel most successful when the people I train measure their progress based on what they have gained, instead of what they have lost.

For example, it’s powerful to hear someone say that they no longer have daily back pain, or they now have the energy to participate in physical activities that they weren’t able to participate in before. When someone changes a goal from focusing on number of inches lost to number of push-ups completed in a minute I internally do a little happy dance. The mental shift that happens when you focus on what your body is capable of vs what you want to change about your body is powerful. I don’t care what the number on the scale is, what your BMI is, how many reps you can do, you are worth loving as you are right now.

What are you capable of right now? If you find yourself in a cycle of self berating, take a moment to answer that question. Then follow it up with: what do you want to be able to do? This is where goal making can be a powerful tool. I want to be able to run a 5K any time I want. I want to have the energy to play with my kids. I want my body to be pain free and strong well into old age. Whatever your goals are they should be meaningful to you. My goals are part of the reason that I train consistently. They are lifelong goals that help me to prioritize physical health because it impacts my ability to participate in everything else in my life.

While weight loss can be part of making healthy changes for some people, it’s more important to look at the whole picture. What functional changes are happening as a result of the healthy decisions you are making?

So, what are your goals? I would love to hear them in the comments.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

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 Gear: https://my-store-c67ce6.creator-spring.com

  1. Knee Drop Plank
  2. Hip Tilt to Leg Press
  3. Superman
  4. Elbow Tap Side Plank: Right
  5. Elbow Tap Side Plank: Left
  6. Angel Abs
  7. Beast Reach/Rib Hug
  8. Side Scissor: Right
  9. Side Scissor: Left
  10. Crab Crunch: Right
  11. Crab Crunch: Left
  12. Kneeling Hip Lift: Right
  13. Kneeling Hip Lift: Left
  14. Knee to Elbow Hydrant: Right
  15. Knee to Elbow Hydrant: Left
Hip Tilt Leg Press
Crab Crunch
Crab Crunch
Angel Abs
Side Plank Elbow Tap
Beast Reach/Rib Hug
Side Scissor
Kneeling Hip Lift
Hydrant Elbow Tap

Total Body Sculpt #17: Cardio, Core, Legs and Butt – Low Impact Workout

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Hi Everyone!

This 40-Minute Total Body Workout is Low Impact and doesn’t include any jumping. But that doesn’t mean you aren’t about to get in a fantastic, full body exercise routine. You don’t need any equipment for this workout. Keep some water handy and you are ready to go. You will find the full length workout video below, in addition to the workout breakdown.

I hope that you are ready for a fun challenge. Push yourself, sweat, breath heavy, grow stronger. You build strength when you push yourself. Aim to get in as many reps during each interval as you can. If seeing numbers helps motivate you, grab a notebook and jot down the number of reps that you get for each exercise. Come back to this workout in a couple of weeks and try to increase the reps that you get in. That will help you see your fitness level improving as you continue your workouts.

Post-Workout Sweat

This routine is from Week 3 of my 6-Week Fit and Fun Body Sculpt + Summer Run Challenge. You can find the other workouts here: https://www.benderfitness.com/2020/06/fit-and-fun-summer-run-body-sculpt-workout-challenge-week-3.html

I am currently working on filming new workouts so be sure to come back for the newest videos and workout schedules. I have been taking workout requests on my Facebook and Instagram pages. So if there is a specific workout style or workout length you would like to see head over and let me know.

Don’t forget to tell me in the comments if you had any favorite workout moves from this routine. I hope you enjoyed today’s workout. 

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness 

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

No Equipment, Low Impact workout. You can increase the intensity by varying the Cardio. Marching in Place. Burpees, Jump Rope, Mountain Climbers, or you can stick to High Knees with me.

1. Warrior III Touch: Right
2. Warrior III Touch: Left
3. Thriller Clap: Right
4. Thriller Clap: Left
5. Beast Pulse
6. Squat Heel Lift
7. Hydrant: Right
8. Hydrant: Left
9. Down Dog Heel Pulse: Right
10. Down Dog Heel Pulse: Left
11. Leg/Hip Lift
12. Angel Abs
13. Elbow Tap Side Plank: Right
14. Elbow Tap Side Plank: Left
15. Plank Tricep Tap: Right
16. Plank Tricep Tap: Left
17. Reverse Plank Glute Tap
18. Superman
19. Sit Thru
20. Alternating Down Dog Toe Tap
21. Crab Toe Touch Hip Press: Right
22. Crab Toe Touch Hip Press: Left
23. Goddess Reach: Right
24. Goddess Reach: Left
25. Side Angle Twist: Right
26. Side Angle Twist: Left
27. Rock the Boat
28. Dive Bomber

  • Angel Abs
  • Angel Abs
  • Angel Abs
  • Side Plank Elbow Tap
  • Side Plank Elbow Tap
  • Reverse Plank
  • Superman
  • Sit Thru
  • Sit Thru
  • Down Dog Toe Touch
  • Down Dog Toe Touch
  • Rock the Boat
  • Dive Bomber

No Equipment Lower Body Workout: 16-Minutes Per Round – No Jumping

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Hello Everyone!

Welcome to a brand new, low impact (but very effective!) Lower Body Workout. This routine is apartment friendly and can be completed quickly and quietly. No jumping in this workout.

All you need is a yoga mat and some space, and you’re good to go. One round takes 16-Minutes. The workout can be repeated for a total of three rounds if you would like a longer/more challenging workout. You also have the option of stacking it with some of my other routines.

I love the flexibility of short workouts. You can do a round and be done for the day, or customize it based on the amount of time you have to get in your workout. With a toddler and preschooler, I often only have time for a short workout.

You will find the workout video and photo tutorial below.

Ready for a quick workout!

Life Update:

Just a few short hours after filming this workout I was struck with intense pain and hospitalized for four days due to a kidney stone. It was not a fun experience. Stay hydrated my friends! I’m not sure what the composition of the stone was yet. It was sent to a lab to be analyzed and we haven’t gotten results back yet. I may need to make some dietary changes (like hydrating, eating lower oxalate foods or making sure I’m not getting too much calcium) depending on the lab results.

I am feeling much better now, and it was certainly a reminder of how important health and wellness is. It’s so easy to take your health for granted, but when you experience sickness you are quickly reminded of how much your everyday life is impacted by how you feel.

My doctor said it was likely that the stone formed during my last pregnancy, which is very common, but I will be happy to have official results.

For the majority of my hospital stay I was not allowed to have any food or drinks, because they were staying ready to take me into surgery. They provided me with a breast pump because I was still nursing, but by the end of the week my milk dried up and my nursing journey came to an end. While it’s been nice to have my body fully back to myself it’s been very sad to end our nursing journey under these terms.

The silver lining of this experience was realizing how many people were willing to step up and help our family while I was hospitalized. From phone calls and text messages, to people helping with the kids while Jesse was at work or visiting me in the hospital, knowing that we had that strong support system was heart warming.

So ready to go home!

I hope that you all enjoy today’s workout. I’m working on getting back in a filming schedule. Life has thrown some wrenches into my plans lately, but I’m clawing my way back to some semblance of a routine.

I look forward to working out with everyone again! Let me know what you thought of today’s workout in the comments below.

Much love,
Melissa

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

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

  1. Goddess Lift: Right
  2. Goddess Lift: Left
  3. Clam Lift: Right
  4. Clam Lift: Left
  5. Leg Thread Glute Bridge: Right
  6. Leg Thread Glute Bridge: Left
  7. Crescent Heel Press: Right
  8. Crescent Heel Press: Left
  9. Warrior III Pulse: Right
  10. Warrior III Pulse: Left
  11. Standing External Rotation: Right
  12. Standing External Rotation: Left
  13. Half Moon Pulse: Right
  14. Half Moon Pulse: Left
  15. Chair Balance Heel Pulse: Right
  16. Chair Balance Heel Pulse: Left

Repeat for up to three rounds.

Total Body Apartment Friendly Home Workout

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Hi Everyone!

I’m finally back with a brand new workout video! Check out the new workout and photo tutorial below.

*If you are looking for the Week 15 Workout Schedule for my 6-Month Workout Challenge you can find that here. I will be continuing to post the weekly workout challenge, along with new workout videos:

6-Month Home Workout Challenge: Week 15 #BFBodyFit

Today’s routine is a Quiet, Apartment Friendly Home Workout. You don’t need any equipment. I wanted my first workout back to be accessible for anyone who is working out at home during this time of Social Distancing.

In Pennsylvania we are under stay at home orders. I know many people across the US and in other countries are under the same restrictions. I’m hoping that these workouts are helping everyone with stress relief, staying healthy and keeping active. Exercise is my number one method of stress management. My entire mood can be uplifted by a good workout.

My second stress reduction technique is meditation and deep breathing. I’m a big fan of the Insight Timer app, because they have thousands of free guided meditations, as well as a meditation timer with customizable background sounds.

Postpartum Update:

I am currently 6-weeks postpartum, so I am fully cleared for workouts. My endurance and strength have definitely decreased during pregnancy and the postpartum recovery time. I’m looking forward to building them back up. Currently, push-ups are a major challenge for me, as are some core exercises. My ability to do a pull-up has regressed to zero, so my arms and back have a lot of strength building in the future.

I’m not even close to my pre-pregnancy weight right now, but the scale does not motivate me at all. What does motivate me is improving what my body is functionally capable of. These are some of the goals that I am interested in working on:

-Doing 20 pushups continuously with no rest break

-Doing 5 consecutive pull-ups

-Running 1-Mile in 7:30 or less

-Doing 50 seconds of Temple Tap Abs continuously

The numbers on the scale aren’t the best indicator of health. Your physical fitness and functional capabilities are more important. Everyone’s motivation is different, so focus on what motivates you to workout. I recommend setting measurable goals, like the ones I posted above, because it will help you stay motivated and on track with your workouts.

Have fun, and let me know what you think of the new workout!

Melissa

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

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

Set your interval timer for 20 Rounds of 10/50 (or just follow along with the video.

  1. Side to Side Squat
  2. Hydrant-Right
  3. Hydrant-Left
  4. Runner’s Lunge Heel Lift-Right
  5. Runner’s Lunge Heel Lift-Left
  6. Knee Drop Plank
  7. Crunching Leg Lift-Right
  8. Crunching Leg Lift-Left
  9. Side Lying Leg Lift-Right
  10. Side Lying Leg Lift-Left
  11. Crab Knee Touch
  12. Spiderman Plank
  13. Side Plank Reach Through-Right
  14. Side Plank Reach Through-Left
  15. Down Dog Heel Press (Alternating)
  16. Rainbow-Right
  17. Rainbow-Left
  18. Side Lying Leg Adduction-Right
  19. Side Lying Leg Adduction-Left
  20. Superman

Repeat up to 3 Rounds.

Side to Side Squat: Part 1
Side to Side Squat: Part 2
Hydrant: Part 1
Hydrant: Part 2
Runner’s Lunge Heel Lift
Knee Drop Plank: Part 1
Knee Drop Plank: Part 2
Crunching Leg Lift: Part 1
Crunching Leg Lift: Part 2
Crunching Leg Lift: Part 3
Side Lying Leg Lift
Crab Knee Touch
Spiderman Plank
Side Plank Reach Through: Part 1
Side Plank Reach Through: Part 2
Down Dog Heel Press
Rainbow: Part 1
Rainbow: Part 2
Rainbow: Part 3
Superman

40-Minute Total Body Workout: No Equipment, Great Results! Fit Pregnancy-Low Impact Exercise

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Hi Everyone!

Welcome to today’s workout! You will find the real time workout video and photo tutorial below.

This is a fun, total body workout routine. You don’t need any equipment, so you can do this workout anywhere. I’ve done it at home, and I taught this workout in my group Body Blast class.

If you want to amp up the workout intensity you can do so by adding some resistance bands or some dumbbells to some of the exercises.

Remember, exercise is about challenging your individual body. So the right modification for you, is the one that is challenging but doable. You will progress to the more difficult modifications with time and consistency. You should also be learning to listen to your body, and recognize when some of the low impact modifications are best for you.

I can’t wait to be back to full steam, once I am cleared to workout again postpartum, but in the mean time I am modifying everything from my Cardio Workouts to HIIT, LIIT, and Yoga. It’s a great way to remind myself to check in with my body, and stick to the things that are going to contribute to my overall health and well-being.

Cardio Workout:
1 Mile Run 5.5 MPH
.5 Mile Walk 4.0 MPH
1 Mile Run 5.5 MH
1 Mile Walk 4.0 MPH

I am almost 27-weeks pregnant, so I am working out at Moderate Intensity. That means that I can talk throughout my workout. It’s totally fine to sweat and breath more quickly, but I make sure that it’s still a talking effort. If you are not pregnant, you can push yourself to a higher intensity effort, think 8-10 effort on a scale of 1-10. Breath heavy, sweat and push yourself.

My pregnancy has gotten exponentially better and more enjoyable, now that I am back to consistent workouts. My energy and mood are significantly improved, and I feel more like myself.

26-Weeks Pregnant

Have fun, and make healthy choices today! Let me know what you thought of the longer workout, and if you had a favorite exercise move!

Melissa

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

If you want to help support BenderFitness so we can continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

PPS I recently created an Amazon Shop. It includes some “Must Have” workout equipment, kitchen tools, books I’ve enjoyed, fashions I love and fun household decor items. This is an affiliate link: that means BenderFitness makes a small commission when you purchase an item. If you would like to check it out you can do so here: www.amazon.com/shop/benderfitness

Interval Timer Set: 28 Rounds of 35/50

Total Workout Time: 40-Minutes

  1. Squat and Reach
  2. Side Kick-Right
  3. Side Kick-Left
  4. Warrior III-Right
  5. Warrior III-Left
  6. Elevated Leg Adduction-Right
  7. Elevated Leg Adduction-Left
  8. Reverse Plank Leg Lift
  9. Heel Slide Abs
  10. Transverse Ab Squeeze
  11. Tricep Pushups-Right
  12. Tricep Pushups-Left
  13. Table Top Dips
  14. Sumo Pushups
  15. Baby Bear Crawl
  16. Speed Skater
  17. Side Gorilla
  18. V-Slip
  19. Table Kick-Right
  20. Table Kick-Left
  21. Goddess Elbow Tap
  22. Wood Chopper-Right
  23. Wood Chopper-Left
  24. Side Plank-Right
  25. Side Plank-Left
  26. Hydrant Heel Press-Right
  27. Hydrant Heel Press-Left
  28. Jumping Jacks
Squat and Reach: Part 1
Squat and Reach: Part 2
Side Kick
Warrior III
Elevated Leg Adduction: Part 1
Elevated leg Adduction: Part 2
Reverse Plank
Heel Slide Abs
Transverse Ab Squeeze
Transverse Ab Squeeze: Part 2
Tricep Pushups
Table Top Dips
Sumo Pushup or Plank
Baby Bear Crawl
Speed Skater: Part 1
Speed Skater: Part 2
Side Gorilla: Part 1
Side Gorilla: Part 2
V-Slip: Part 1
V-Slip: Part 2
Table Kick: Part 1
Table Kick: Part 2
Goddess Elbow Tap: Part 1
Goddess Elbow Tap: Part 2
Side Plank
Hydrant Heel Press: Part 1
Hydrant Heel Press: Part 2
Jumping Jacks
Low Impact Jumping Jacks Modification

Total Body Low Impact Interval Workout: No Equipment, Great Results. 30-Minutes.

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Hi Everyone!

Welcome to today’s workout! I asked what style of workout you most wanted to see next, and the most popular response was LIIT (Low Impact Interval Training).

I hope you enjoy this fantastic Total Body Workout. These no equipment exercises will help you achieve great results in your overall health and fitness.

Post-Workout Endorphins!

Remember to listen to your body, while also pushing yourself. Your workout intensity matters, and will impact your results. You can do a Low Impact Workout, and still get in a great workout intensity for your entire body. Please let me know what you think when you finish today’s workout. Also, let me know what style of workout you most want to see next!

Life and Pregnancy Update:

If you’ve been following me for a while you already know that I am currently pregnant. I filmed this workout last week, at 14.5 weeks Pregnant. I am currently 15.5 weeks pregnant. This time around time is flying!

It’s also a completely different experience than my first pregnancy. It’s filled with many more physical and mental challenges. I hate being sick and lethargic, and the intensity of my morning sickness during the first trimester took a lot out of me mentally and physically. I am feeling a million times better now, but I am very de-conditioned. Now I get to start re-building my strength and endurance to help keep myself and my pregnancy a healthy as possible.

Post Run/Walk.

Yesterday I got in a 2-Mile Run, followed by a 2-Mile Walk. I felt pretty good, but I want to be sure that I am training smart as I re-build my endurance and stamina.

Our growing family!

We are very excited to share that we are expecting a little girl! We had a gender reveal party with our immediate family. We used the same sign that we used when Maverick was born, and threw paint filled balloons. The pink on the sign is for our new baby girl. The sign will be hung up in our little girl’s nursery when she is born.

I really hope you enjoy today’s workout! There are more new workouts to come! If you are looking for more workouts, check out my 6-Month Workout Challenge, or some of my 30-Day workout Programs. Whatever your goals are, we’ve got your covered!

Thanks for working out with me! See you soon.

Have fun!

Melissa

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

PPS If you want to help support BenderFitness so we can continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

  1. Side to Side Squat
  2. Kick Back Tap-Right
  3. Kick Back Tap-Left
  4. Tap to Toe Squat
  5. Double Swing-Right
  6. Double Swing-Left
  7. Core Twist-Right
  8. Core Twist-Left
  9. Single Leg Push-ups 
  10. Side Plank Leg Lift-Right
  11. Side Plank Leg Lift-Left
  12. Windshield Wiper Plank
  13. Lunge or Lunge Jump
  14. In/Out Squats
  15. Forward Kicks
  16. Lunge Hop-Right
  17. Lunge Hop-Left
  18. Plié Lift or Jump
  19. Scissor
  20. Side Plank Reach-Right
  21. Side Plank Reach-Left
  22. Reverse Plank Step Out
  23. Supergirl or Bird Dog
  24. Plank to Oblique Step
  25. Down Dog Lift/Hop-Right
  26. Down Dog Lift/Hop-Left
  27. Chair Step
  28. Flat Back to Standing Back Bend
Side to Side Squat
Kick Back Tap : Part 1
Kick Back Tap: Part 2
Double Leg Swing
Core Twist: Part 1
Core Twist Part 2
Single Leg Push-ups
Side Plank Leg Lift
Windshield Wipers
Lunge or Lunge Jump
In/Out Squats Part 1
In/Out Squats Part 2
Forward Kicks
Lunge Hop Part 1
Lunge Hop Part 2
Plié Jump or Lift Part 1
Plié Jump or Lift Part 2
Scissor
Side Plank Reach Part 1
Side Plank Reach Part 2
Reverse Plank Step Out
Supergirl
Plank to Oblique Step Part 1
Plank to Oblique Step Part 2
Down Dog Hop or Heel Press Part 1
Down Dog Hop or Heel Press Part 2
Chair Step Part 1
Chair Step Part 2

Total Body LIIT (Low Impact Interval Training) + Pilates Workout: BenderFitness + Coach Sean Vigue

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Hi Everyone!

Welcome to today’s workout! I am excited to bring you a fantastic Total Body Workout. This is a great collaboration between BenderFitness and Coach Sean Vigue.

You don’t need any equipment for this workout (except maybe a yoga mat) and it can be done anywhere.

You will start out with me for a LIIT Workout, completed primarily in standing. I do give some options for higher impact substitutions for those of you looking to take the workout to the next level of intensity. You can also add weight via dumbbells or a weighted vest if you want to amp up the workout.

You will finish the workout on the mat with Sean Vigue, for a core based Pilates workout flow.

Sean and I have done several workout collaborations together, and I always enjoy the variety and versatility we are able to bring to our workouts when we join forces.

Fit Pregnancy Workout Guidelines:

Currently I am still in my first Trimester of pregnancy. That means that I have to watch my workout intensity and prevent my body from overheating. Core temperatures over 101 degrees Fahrenheit can be dangerous to the baby. Other than that I have no current workout restrictions.

I am still able to do traditional core exercises. Some doctors recommend stopping traditional core movements (like sit-ups) once you head into the second trimester, however, my doctor has given me the green light to continue through my 15th week of pregnancy.

If at any time before that point I notice that I am unable to maintain core engagement through my transverse abs during any core focused workouts I will stop doing them.

*All pregnancies and bodies are different. Always, ALWAYS, consult with your doctor about your specific pregnancy and workout needs. Your doctor knows you and your pregnancy best, and can give you individualized recommendations. 

You can read more about First Trimester Fitness: What you Need to Know About Working Out in the First Trimester here: https://www.benderfitness.com/2015/12/working-out-in-the-first-trimester-of-pregnancy-what-you-need-to-know.html

I hope that you all enjoy today’s workout! Let me know what you think about this collaboration!

See you soon. 

<3 Melissa 

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

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Total Body Workout. No Equipment Needed. 

Start out with a Low Impact Interval Training (LIIT) Workout and Finish with a Core Focused Pilates Workout and Cool Down. You can do this workout anywhere. 

– [ ] March

– [ ] Modified Jumping Jacks

– [ ] Low Impact Burpee

– [ ] Sumo Squat Twist-Right

– [ ] Sumo Squat Twist Left

– [ ] Speed Skater

– [ ] Air Squat

– [ ] Table Kick-Right

– [ ] Table Kick-Left

– [ ] Warrior III Leg Pulse-Right

– [ ] Warrior III Leg Pulse-Left

– [ ] Plie Squat to Side Reach-Right

– [ ] Plie Squat to Side Reach- Left

– [ ] Chair Twist to Toes

– [ ] March

Roll out your mat to finish with Core Focused Pilates with Coach Sean Vigue.

16-Minute LIIT (Low Impact Interval Training) Workout: Apartment Friendly and Effective: Fantastic Results!

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Hi Everyone!

Welcome to today’s Total Body Workout! This exercise routine requires No Equipment, and can be done anywhere. It’s low impact (no jumping) so it’s apartment and hotel room friendly. All you need is a little bit of space and the determination to get your workout done.

Remember, motivation only gets you so far. The determination to keep going is what gets you through and helps you create a healthy lifestyle.

Big News!

As I mention in this workout video, I am in my first trimester or pregnancy. We are very excited to welcome another member into our family. Exercising at least 30-minutes per day at a moderate intensity is recommended throughout pregnancy by the American Pregnancy Association.

I filmed workouts throughout my first pregnancy, as well as teaching Boot Camp and Yoga group classes. I will continue to do the same (barring any complications that would prevent me from doing so). I am excited for Healthy and Fit Pregnancy #2.

You do not have to be pregnant to enjoy and benefit from this workout. Some quick rules to keep in mind if you are pregnant:

  1. Always check with your doctor. They know you and your pregnancy best. They are the ones you should take guidance from.
  2. Historically monitoring your heart rate during workouts was recommended. Newer evidence shows that there is no set heart rate to stay below, but you should notice Rate of Perceived Exertion. If the workout feels too hard it is. Listen to your body.
  3. Avoid extreme breathlessness. If you are working to the point where you can’t talk you are working too hard.
  4. During the first trimester it’s very important to keep your core temperature below 101 degrees. So workout in cool environments, and don’t push yourself to superhuman levels of intensity. If exercising outdoors in heat, keep the intensity lower. I’ve been doing a lot of walking instead of running, because temperatures are high. With my first pregnancy, I was able to run outdoors in my first trimester, because we had cool fall weather.
  5. During the first trimester there are no exercise restrictions. As always, if something hurts or feels uncomfortable, STOP.
  6. If you have any problems during a workout (pain, bleeding, something just doesn’t feel right, etc) stop immediately and call your doctor.
  7. Exercising during pregnancy does not increase the risk of miscarriage in a standard low risk pregnancy. If your doctor has deemed you high risk, discuss safe exercise options and recommendations.

I hope that you enjoy this workout! I went through it 2X and followed it up with a walk outside. Jesse did the second round with me, and found it to be a good full body challenge.

Have fun and thanks for working out with me!

<3 Melissa 

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

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

16-Minute LIIT (Low Impact Interval Training) Full Body Workout: Fantastic Results!

  1. Toe Touch Pushups
  2. Lunge (Alternating)
  3. Angel Abs
  4. In/Out Squats
  5. Oblique Lower Leg Tap (Right)
  6. Oblique Lower Leg Tap (Left)
  7. Kneeling Kickback (Right)
  8. Kneeling Kickback (Left)
  9. Forward/Backward Lunge (Right)
  10. Forward/Backward Lunge (Left)
  11. Leg/Hip Lift
  12. Temple Tap Abs
  13. Leg Circles (Right)
  14. Leg Circles (Left)
  15. Prone Heel Press
  16. Seated Rotation
Toe Touch Pushups: Part 1
Toe Touch Pushups: Part 2
Toe Touch Pushups: Part 3
Alternating Lunges
Angel Abs: Part 1
Angel Abs: Part 2
Angel Abs: Part 3
In/Out Squat: Part 1
In/Out Squat: Part 2
In/Out Squat: Part 3
Oblique Lower Leg Tap: Part 1
Oblique Lower Leg Tap: Part 2
Kneeling Kickback: Part 1
Kneeling Kickback: Part 2
Forward/Backward Lunge: Part 1
Forward/Backward Lunge: Part 2
Forward/Backward Lunge: Part 3
Leg/Hip Lift: Part 1
Leg/Hip Lift: Part 2
Temple Tap Abs: Part 1
Temple Tap Abs: Part 2
Temple Tap Abs: Part 3
Leg Circles: Part 1
Leg Circles: Part 2
Prone Heel Press: Part 1
Prone Heel Press: Part 2
Seated Rotation: Part 1
Seated Rotation: Part 2
Seated Rotation: Part 3

20- Minute Total Body LIIT Workout: Low Impact, No Jumping, Apartment Friendly

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Hi Everyone!

Welcome to the workout of the day! Today’s routine is a Low Impact, but very effective, Total Body Workout. You don’t need any equipment, and one round of this workout will take 20-Minutes. You can always repeat the workout to make it more intense, or add a weighted vest or weights for resistance.

As always, the workout, photo tutorial and video breakdown are below.

During this workout, try to get in max reps, without sacrificing form. It’s better to get in less reps with great form, than more with poor form. Of course, if you aren’t quite ready for a specific exercise, you can modify the movement.

Gambit has been very happy that we are filming new BenderFitness workouts again. As you can see, he loves to take hog the mat during my workouts. If I don’t have a toddler climbing on me, Gambit is happy to take over. 😂

This Week, focus on staying well hydrated throughout the day. Your entire body functions better when you are hydrated.

Not Fitness Realted: I got my first Stitchfix box in a long time. It had some fun new outfits and an accessory. If you want to try it out, and get $25 off of your first box check out this link (I also get $25 off for referrals. I’m not being paid to do this, the referral program is open for all users!) Here is the link: https://www.stitchfix.com/referral/melissabender2?sod=w&som=c.

Stitchfix Outfit: Sweater and Pants.

Stitchfix: Blouse and Bracelet

Stitchfix: Cardigan and Blouse

Do you like seeing Beauty, Fashion or Health tips, or do you prefer pure fitness and workouts? I enjoy trying out new products and styles, and I would be happy to share more about the things I check out.

I hope you have fun with today’s workout! Let me know in the comments below, or by checking in on Facebook or Instagram.

❤️ Melissa

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

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

 

  1. Side to Side Squat
  2. Lunge & Lift – R
  3. Lunge & Lift – L
  4. Figure 4 Extension – R
  5. Figure 4 Extension – L
  6. Leg Lift to Warrior III- R
  7. Leg Lift to Warrior III – L
  8. Chair Squat Step (Alt.)
  9. Curtsy Lunge Kick – Right
  10. Curtsy Lunge Kick – Left
  11. Side Plank Leg Lift – Right
  12. Side Plank Leg Lift- Left
  13. Twisting Single Leg Lift – Right 
  14. Twisting Single Leg Lift- Left 
  15. Knee Drop Plank
  16. Hip Tap Plank
  17. Down Dog Toe Touch – Alt.
  18. Supergirl 
  19. Down Dog Heel Lift – Right
  20. Down Dog Heel Lift – Left

Repeat Workout up to 3X.

 

 

 

 

 

Total Body, No Equipment Workout: Low Impact Interval Training (LIIT)

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Hi Everyone!

Welcome to today’s workout! I hope you are ready for a great Total Body Exercise Program. This workout is Low Impact. That means no Plyometrics/Jumping. It’s a quiet/apartment or hotel room friendly workout routine. It’s also very effective. You can find the full length workout video, and photo tutorial for the workout below.

I worked up a great sweat during this routine. If you are looking for a more intense variation of this workout you can do High Knees or Jump Rope during the Cardio Intervals. Remember, there is always a way to modify your workouts to fit your needs.

One round of this workout will take 30-minutes. I went through it once, but if you are looking for a longer workout, you can repeat it, or pair it with another routine.

This Week: Focus on Consistency this week. Make a commitment to get in a certain number of workouts. For me, that means a minimum of 5 workouts this week. When you set your goal, think about what is realistic for you, and what will help you achieve your fitness goals. Setting realistic goals are an important part of planning for success.

Continue to support your workouts with healthy, nutritious meal choices. For me, that means eating lots of healthy vegetables. I also try to incorporate foods and spices that are anti-inflammatory. I notice that my entire body feels better when I incorporate Anti-Inflamatory foods. Check Out My Anti-Inflammatory Grocery List.

Have fun with today’s workout. Challenge yourself to get in as many reps as you can during each interval. Remember, if you hit your max, take a quick break, and then keep on going. Before you know it, you will build up the strength and endurance to make it through the entire interval without stopping. Keep track of each fitness milestone. It helps mentally to track your fitness milestones and see progress with your workouts.

I hope you enjoy this workout! Let me know what you think!

❤️ Melissa

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

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

 

  1. Low Impact Burpee
  2. Pendulum Squat
  3. Runners Lunge Pulse – Right
  4. Runner’s Lunge Pulse – Left
  5. Crunch and Tap
  6. Heel Tap Leg Lift
  7. Side Plank Reach – Right
  8. Side Plank Reach – Left
  9. Hip Tap – Right
  10. Hip Tap – Left
  11. Leg Series – Right
  12. Leg Series – Left
  13. Elevated Leg Adduction – Right
  14. Elevated Leg Adduction – Left
  15. Sumo Push-up 
  16. Triceps Push-up – Right
  17. Triceps Push-up – Left
  18. Reverse Plank Step Out
  19. Hip Thrust – Right
  20. Hip Thrust – Left

Repeat 1-2X

 

Low Impact Burpee: Part 1

Low Impact Burpee: Part 2

Low Impact Burpee: Part 3

Low Impact Burpee: Part 4

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Runner’s Lunge Pulse: Part 1

Runner’s Lunge Pulse: Part 2

Crunch and Tap: Part 1

Crunch and Tap: Part 2

Heel Tap Abs: Part 1

Heel Tap Abs: Part 2

Heel Tap Abs: Part 3

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Hip Tap: Part 1

Hip Tap: Part 2

Leg Series: Part 1

Leg Series: Part 2

Leg Series: Part 3

Elevated Leg Adduction: Part 1

Elevated Leg Adduction: Part 2

Sumo Push-Up: Part 1

Sumo Push-Up: Part 2

Tricep Push-up

Reverse Plank Step Out: Part 1

Reverse Plank Step Out: Part 2

Hip Thrust: Part 1

Hip Thrust: Part 2

 

 

 

Total Body LIIT (Low Impact Interval Training) Bodyweight Workout

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Hi Everyone!

Welcome to today’s workout.

This workout routine is a LIIT (low impact interval training) workout. Don’t let the words Low Impact fool you. This is a great Total Body Workout, that will strengthen and sculpt your muscles.

This routine can easily be adapted into a higher intensity, plyometric routine. I love adaptable workouts, because it lets you work to your personal level. If you want a higher intensity workout you can do High Knees, Jumping Jacks, Burpees, Jump Rope, Jump Squats, or another high intensity option for the 30-second cardio intervals.

Jump Rope is a great cardio burst option, when you want to amp up the intensity of your workout.

Challenge yourself to get in Maximum Repetitions for each exercise, without sacrificing form. You can go through this workout once, or repeat it up to 3X.

Remember, that for the best results you should pair your workouts with healthy meal choices. Keep on making healthy choices this week, and tag me in your check-in posts. I love to see you doing BenderFitness workouts.

Let me know what you think of this workout, and if you have any favorite moves. I really liked the Hip Tip Heel Press, because I liked feeling my lower abs activate. Try to have fun with this routine!

Thanks for working out with me!

❤ Melissa

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

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Set your interval timer for 15 Rounds of 30/50.

1. Warrior Stretch/Heel Lift-Right
2. Warrior Stretch/Heel Lift-Left
3. Supergirl Push-ups
4. Side Plank Squeeze- Right
5. Side Plank Squeeze- Left
6. Kneeling Warrior – Right
7. Kneeling Warrior – Left
8. Hydrant – Right
9. Hydrant – Left
10. Hydrant Heel Press -Right
11. Hydrant Heel Press -Left
12. Plank Crunch
13. Hip Tip Heel Press
14. Down Dog Core Series – Right
15. Down Dog Core Series -Left

Repeat up to 3X.

Warrior Stretch Heel Lift: Part 1

Warrior Stretch Heel Lift: Part 2

Supergirl Push-ups

Supergirl Push-Up: Part 2

Side Plank Squeeze: Part 1

Side Plank Squeeze: Part 2

Kneeling Warrior: Part 1

Kneeling Warrior: Part 2

Hydrant: Part 1

Hydrant: Part 2

Hydrant Heel Press

Plank Crunch: Part 1

Plank Crunch: Part 2

Hip Tip Heel Press: Part 1

Hip Tip Heel Press: Part 2

Hip Tip Heel Press: Part 2

Hip Tip Heel Press: Part 3

Down Dog Core Series: Part 1

Down Dog Core Series: Part 2

Down Dog Core Series: Part 3

Down Dog Core Series: Part 4

Down Dog Core Series: Part 5

 

 

Full Body Pilates Core Workout with Special Guest: Sean Vigue

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Hi Everyone!

It’s workout time, and I am super excited to have Special Guest Sean Vigue back with a brand new workout for you all! He is starting out our workout week with a Full Body Pilates workout, with a special emphasis on the Core.

Get ready for a great workout! This is another one that will be on my “To Try” list as soon as I have my 6-week Postpartum doctor’s appointment to clear me for exercise again! Speaking of which, I plan on starting my new workout program on Sunday August 21st. So mark your calendar if you haven’t already and plan on getting started with a brand new BenderFitness workout series as I re-build my strength, fitness, and endurance postpartum.

Sean and I have collaborated together in the past:

You can find our 20-Minute Cardio Core Workout HERE and our 20-Minute Plyometric Pilates Fitness Fusion Workout HERE.

Sean is a best selling author of  Power Yoga for Athletes on sale from Fair Winds Press or buy it wherever books are sold including Barnes and Noble. You can find his youtube channel here: youtube.com/motleyfitness. I definitely recommend subscribing to his channel, and I personally own, and enjoyed his Power Yoga for Athletes book. He puts out quality workouts consistently & keeps you entertained while he does it. Plus, he has a really cute dog that likes to make appearances in his videos!

We have a new BenderFitness Boot Camp workout for you tomorrow, taught by Jesse, so be sure to check back! Don’t forget to check in and let us know how you are doing with the workouts:

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

Have fun today!
Melissa

 

Glutes, Core & More: Full Body Dumbbell Workout

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Good Morning Everyone!

It’s workout time again, and I am excited to bring you a brand new workout. I’m only 1-week postpartum so I won’t be teaching new workouts for a little while, so Jesse stepped out in front of the camera again for today’s workout. I can’t wait until I am cleared for exercise, but I am enjoying just focusing on my newborn baby right now.

Maverick watching his Daddy film a BenderFitness workout.

Maverick watching his Daddy film a BenderFitness workout.

This is a full body dumbbell workout, designed to build strength and power while sculpting your body. Jesse is a runner, so for him it’s important to maintain lean muscle mass without adding bulk. When you are running 5-minute miles having too much muscle mass will just slow you down. However, to little muscle on runners leads to injury, poor form, and decreased endurance.

image

Lean muscle mass helps runners maximize Speed, Power, Form & Endurance.

Today’s workout is completed for repetitions instead of intervals. Select the level that is most appropriate for you. If you don’t have dumbbells you can complete the exercises without them, but the added resistance really increases the intensity. When selecting a dumbbell you want to choose a challenging weight. The last few repetitions should be tough to complete, but you should be able to do it while maintaining form.

Gambit loves Maverick.

Gambit loves Maverick.

We hope that you enjoy today’s workout! Let us know what you think on Instagram: @BenderFitness & @BenderCrosby1 or on Facebook @MelissaBenderFitness

See you soon!
Melissa, Jesse & Maverick

me and Mav ready for Jesse's workout

Equipment: Dumbbells & a Chair or Bench you can step on safely.

Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps

  1. Romanian Deadlifts
  2. Squat & Press
  3. Rock the Boat with Weight
  4. Bent Over Rows
  5. Step Ups-Right
  6. Side Plank with Weight-Right
  7. Step Ups-Left
  8. Side Lunge Wood Chopper-Right
  9. Side Plank with Weight-Left
  10. Side Lunge Wood Chopper-Left
  11. Decline Spiderman Pushups

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

Romanian Deadlift: Part 1

Romanian Deadlift: Part 1

Romanian Deadlift: Part 2

Romanian Deadlift: Part 2

Squat & Press: Part 1

Squat & Press: Part 1

Squat & Press: Part 2

Squat & Press: Part 2

Squat & Press: Part 3

Squat & Press: Part 3

Rock the Boat with Weight: Part 1

Rock the Boat with Weight: Part 1

Rock the Boat with Weight: Part 2

Rock the Boat with Weight: Part 2

Bent Over Row: Part 1

Bent Over Row: Part 1

Bent Over Row: Part 2

Bent Over Row: Part 2

Step Up: Part 1

Step Up: Part 1

Step Up: Part 2

Step Up: Part 2

Step Up: Part 3

Step Up: Part 3

Side Plank with Weight: Part 1

Side Plank with Weight: Part 1

Side Plank with Weight: Part 2

Side Plank with Weight: Part 2

Step Up: Part 1

Step Up: Part 1

Step Up: Part 2

Step Up: Part 2

Step Up: Part 3

Step Up: Part 3

Side Lunge Wood Chopper: Part 1

Side Lunge Wood Chopper: Part 1

Side Lunge Wood Chopper: Part 2

Side Lunge Wood Chopper: Part 2

Side Lunge Wood Chopper: Part 3

Side Lunge Wood Chopper: Part 3

Side Plank with Weight: Part 1

Side Plank with Weight: Part 1

Side Plank with Weight: Part 2

Side Plank with Weight: Part 2

Side Lunge Wood Chopper: Part 1

Side Lunge Wood Chopper: Part 1

Side Lunge Wood Chopper: Part 2

Side Lunge Wood Chopper: Part 2

Side Lunge Wood Chopper: Part 3

Side Lunge Wood Chopper: Part 3

Decline Spiderman Pushup: Part 1

Decline Spiderman Pushup: Part 1

Decline Spiderman Pushup: Part 2

Decline Spiderman Pushup: Part 2

20-MINUTE LOW IMPACT: CORE & BUTT MAT WORKOUT

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Hi Everyone!

Today’s workout is low impact, but highly effective. This workout utilizes multiple variations of plank, and is interspersed with glute bridges. The glute-bridge exercise will help provide back, butt, and hamstring strength/balance to stabilize your core and hips.

When you are trying to create balance in your core it is very important to work your glutes and back to provide pelvic stability, and alignment.

Focus on completing maximum repetitions to increase your calorie burn. Do not sacrifice form for speed. Try to maintain proper form throughout each exercise. The entire routine can be repeated between 1-3X.

If you are looking for a higher burn and a sweatier workout, you can complete jump rope, burpees, or high knees instead of the glute-bridge. When I filmed this workout, I paired one round of this workout with a 30-minute interval run. I like pairing core workouts with higher intensity running days. Having a strong core & back helps prevent many running injuries, and improves your bodies biomechanics. Also, pairing a harder run with a low impact workout allowed my body time to get in a great workout without over-training.

For my run, my running speed ranged from 8.5 minute/mile pace to 7.3 minute/mile pace, with an incline from 1.0-2.5. The speed and incline varied every 1-2 minutes. I will write more about the running workout I did tonight (which I always find challenging!) You can also check out this: Treadmill Workout Breakdown. It is an interval workout, which is great for speed and fat burning.

Have fun with today’s workout!
Melissa

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

 

 

 

Low Impact, Lower Body Home Workout

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Hi Everyone!

It’s workout time! Today’s workout is focused on sculpting and shaping your lower body.

One round takes 15 minutes, and it can be repeated up to 4 times. Remember, the lower body houses some of the largest muscles in your body. Strengthening these muscles gives you power, and increases your metabolic rate. More muscle=higher calorie burn during exercise and at rest. Also muscle is what gives your body shape. Increasing muscle to your glutes and hamstrings is one of the best methods of decreasing cellulite and dimpling.

As always, focus on form throughout each exercise. If you want to increase the challenge, you can do so by adding dumbbells to the workout.

It’s been a rough night for me. I’ve been awake on and off since 1:30 AM with a headache that just won’t go away. The third trimester of my pregnancy is definitely the most challenging so far. I have been sick a few times, and I am much more tired. Luckily, this seems to have no effect on the baby. He is just kicking away & being just as active as normal.

I hope that you enjoy today’s workout. I have some more pregnancy safe workouts to film/share with you all. Scheduling hasn’t worked out to get the newest workouts filmed yet, but as soon as I do I will be sharing them!

Have fun!
Melissa

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

Equipment: Chair or Bench to step up on. If you don’t have something you can step on, substitute Single Leg Sit to Stand for Step Ups.

*For Single Leg Sit to Stand: Start seated in a chair with your right leg extended in front of you. Push through your left foot to achieve a standing position. Slowly lower to starting position and repeat all reps before switching to the other side.

10/50 Intervals: 10 Seconds of Rest, 50 Seconds Max Reps
Repeat 1-4X

1. Leg Lift (right)
2. Leg Lift (left)
3. Hip Press (right)
4. Hip Press (left)
5. Leg Series (right)
6. Leg Series (left)
7. Plank Step Out (right)
8. Plank Step Out (left)
9. Lunge Reach (right)
10. Lunge Reach (left)
11. Step Up (right)
12. Step Up (left)
13. Plie Heel Lift
14. Chair Pose
15. Goddess Pose

 

 

 

 

Better Booty Workout: Glutes, Hamstrings, Thighs & Legs

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Good Morning Everyone!

Yesterday we worked out Core with the Extended Plank Workout. Today we are focused on the lower half of our body with the Better Booty Workout.

Grab some dumbbells (or a barbell if you prefer!) and get ready to work up a sweat. Even though there aren’t any plyometric moves in this workout it had me sweating and breathing hard when I filmed it!

Post-Workout Sweat

Post-Workout Sweat

Focus on form, and move as quickly as you can between each exercise. If you need a break listen to your body & select the number of reps that is right for you. By the end of the exercise it should be difficult to get in those last few reps. If it’s still easy it’s either time to increase the amount of weight you are using, or increase your number of Reps and/or Rounds.

Remember, it’s the challenge that changes you and makes you stronger!

Have fun with today’s workout!

Melissa

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

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

1. Front Squat
2. Mountain Climber
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Hip Thrust Frogger
6. Bulgarian Split Squat (right)
7. Bulgarian Split Squat (left)
8. Romanian Deadlift
9. Hip Thrust (right)
10. Hip Thrust (left)

Repeat 1-4X

Lunge Kick (part 1): Both Knees form 90 Degree Angles. Front knee over ankle.
Lunge Kick Part 2: Kick the rear leg to a comfortable height.
Return to starting position. 
Split Squat (part 1): Back foot rests comfortably on a sturdy surface. 
Split Squat (part 2): Lower your body, bringing the front thigh parallel to the ground.
Knee stays behind your toes.
Straighten the front leg to return to starting position. 
Hip Thrust Frogger: In between each exercise return to a solid plank.
Form a straight line from shoulders, hips, to heels.