Today’s workout is focused on strengthening every muscle of the core. You will also be working your arms, legs and back during this workout, so don’t be surprised if you feel it everywhere! It’s low impact, but very effective.
In the video I did 30-seconds of plank for each pose. If you want a more intense workout you can extend the intervals to 60-seconds per pose. You also have the option of repeating this workout.
The variations I used in this workout will target your core from every angle: front, sides and back. As always, focus on using the correct form. I also included a cardio video below as an optional bonus burn. If you want to see more definition through your mid-section you need to combine strengthening with fat burning.
Yesterday’s workout was: 30-Minute Full Body Home Workout & Fat Burn. When I filmed this workout I paired it with a 5-mile run outside, but you can do it on it’s own, or pair with a cardio option of your choice.
It’s workout time! Today’s workout is a Standing Workout. That means you don’t need to get down on a mat so you can do this workout anywhere! One round only takes 10-Minutes. You can repeat the workout for a longer, more intense workout session. You can also pair this with another workout!
It has been a rough week for me. I have been very tired, and today I woke up with a stuffy nose and headache. Our weather has been crazy, and I have allergies so I think they are really slowing me down. Plus, I am now 33-weeks pregnant and it seems like Baby Bender is growing a LOT each week!
I am headed off to work now, but I hope you enjoy today’s workout!
Melissa
PS: You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness. Sign up to receive notifications if you want to see the most current updates!
–Gymboss Interval Timer set for 10 Rounds of 10/50. 1. Squating Toe Touch Twist 2. Leg Sweep (right) 3. Leg Sweep (left) 4. Goddess Squat Reach Through 5. Wall Sit Cross Leg Kick (right) 6. Wall Sit Cross Leg Kick (left) 7. Chair Twist 8. Double Elbow Tap Squat (right) 9. Double Elbow Tap Squat (left) 10. Forward Fold Reach Repeat 1-3X Optional: Pair with 30 Minutes of Cardio
I have been greatly enjoying being off of work today! It’s amazing how much more I can get done during the extra time in my day! I finally had time to film a brand new workout for you. This is a low impact, but effective workout for your entire body. I used one 15-lb dumbbell in this workout, but you can go with a heavier dumbbell (or two!) to increase the challenge.
One round of this workout will only take 12-Minutes if you decide to go through it HIIT style. I also posted a Repetition option with the video below. These quick workouts can be done alone, repeated, or stacked with other workouts to create a more intense training session. There are over 700-different workout videos on this website, so you have plenty to choose from!
I am currently 26 Weeks and 6 Days pregnant, so almost 27 weeks already. A full term pregnancy is 40-Weeks (technically 10-Months), so I have 3-Months left to go. My due date in June 29th, but I have a feeling that Baby Bender won’t be making his appearance until early July.
Almost 27-Weeks Pregnant! 26 Weeks & 6 Days Pregnant.
I feel fantastic with my pregnancy. I have heard horror stories about being pregnant, so I have to admit I expected that it was something I was going to endure until the baby is born. I have been pleasantly surprised! I love being pregnant. I love feeling my active little guy kicking, rolling, and bouncing around. I love seeing him move in my belly. I like that he kicks when I sing him songs, and I am convinced that his favorite song is “Feeling Good,” but that may be because it’s my favorite song to sing.
I have been keeping a Pregnancy Fitness Journal, and logging my workouts throughout. I don’t always get in a formal workout, but I try to be active for at least 30-Minutes per day, whether that is running, walking, doing a workout, or teaching a fitness class. As a result I am feeling fantastic.
I am eating a wide variety of foods. Studies have shown that what you eat during your pregnancy helps shape the babies food preferences in life. I love vegetables, and that is primarily what I am craving. Being home today gave me a chance to try out my new Spiralizer and make a delicious & simple meal of Zucchini Noodles in Sun Dried Tomato Pesto with Sliced Grape Tomatoes. SO GOOD! Baby Bender did plenty of moving after I ate, so I think he liked it too.
Homemade Zucchini Noodles with Sundried Tomato Pesto and Grape Tomatoes.
I really hope you enjoy today’s workout! Even if you aren’t pregnant, it’s a good one. Focus on form during each exercise, and select a weight that challenges you. I combined this workout with a 3.1 Mile Treadmill run, and a 10-Minute walking cool down. I took a quick break at the 2-Mile mark to make sure I wasn’t over-doing it, and I continuously monitored my effort by talking to the baby during my run. I was able to keep a talking pace & finished in a total time of 27:27 (not including my 1-2 minute rest break after mile 2). During pregnancy it’s important to monitor your effort level.
Have fun, and let me know what you think about the workout!
Melissa
PS I am still teaching longer, HIIT Boot Camp Workouts 1X Per Week, and I have several to film for you. Jesse is at work & I was nervous to try and film anything higher impact without him here. I don’t want to knock over the tripod & camera, but I do want to show you how I am modifying these workouts.
Remember, pregnant or not, listen to your body, focus on form & get in those workouts!
PPS I am already addicted to my Spiralizer. I made Ginger Seared Salmon in Tahini Broth with Green Chile-Scallion Relish and Zucchini Noodles. It was a variation of this recipe from Inspiralized.com. I just modified to use the ingredients I had at home.
Ginger Seared Salmon in Tahini Broth with Green Chili-Scallion Relish & Zucchini Noodles.
Set Your Timer for 12 Rounds of 10/50 and go for Max Reps.
or
Level 1: 10 Reps Per Exercise
Level 2: 15 Reps Per Exercise
Level 3: 20 Reps Per Exercise
Bent Over Row-Right
Bent Over Row-Left
Squat, Curl & Press
Tricep Drop
Side to Side Lunge
Reverse Lunge Lift-Right
Reverse Lunge Lift-Left
Warrior Deadlift-Right
Warrior Deadlift-Left
Second Position Plie Squat
Pelvic Tilt Wall Sit
First Position Grand Plie
Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice
Are you ready for a Low Impact, but very effective, lower body workout? Don’t let the words Low Impact fool you. This routine workouts your lower body from every angle. When I filmed this workout I filmed my second round, so I was really feeling it.
You can repeat this workout up to 3X and pair it with up to 30-Minutes of cardio of choice. The nice thing about short workouts is you can fit in a round at any point during the day. If you only have time for one round at least you got a workout in! If you have more time you can repeat it or stack it with another workout!
Yesterday was a crazy day for me. I was in a car accident with a deer on my way to work. I am fine, and Baby Bender is fine, but it was very scary. I spent the morning in Labor and Delivery at the hospital having the baby monitored. He hated the device they were using to monitor his heart rate (the sound waves must feel funny) and he kept trying to kick it off of my belly. You could actually see him kicking it all over the place!
End result, he is 100% fine, and I am sore through my sternum (breast bone) from the seat belt. I am teaching a yoga class tonight, but it’s going to be all verbal instruction, with Jesse demonstrating any of the movements for me, because I will be staying off of my arms for a few days. I want to let this soreness heal up before I try anything.
I hope you enjoy today’s workout! Let me know how you are feeling! I will post a link to all of the week’s workout’s tomorrow.
Have fun!
Melissa
PS you can find me on Instagram & Twitter @BenderFitness
1. Standing Kick Back (right) 2. Standing Kick back (left) 3. Leg Series (right) 4. Leg Series (left) 5. Plank Leg Lift (right) 6. Plank Leg Lift (left) 7. Chair Heel Pulse 8. Push-up Squat Reach 9. Cross Leg Hip Thrust (right) 10. Cross Leg Hip Thrust (left)
I am planning on filming a new workout today. It won’t be posted until later, so I have an older (but very fun and effective!) workout for all of you early birds that want to get in your workout!
In this routine I use a stability ball, but I also show body weight variations in the photo tutorial below. If you don’t have a stability ball that’s no problem! There is always a way to modify a workout to make it suit what you have available at home (or on the go while you travel!)
I posted some challenging workouts this week. I hope you are feeling great, strong and ready to go for today!
I am now 24+ weeks pregnant, so be prepare for a big baby bump in the new workout I film today! I went to the doctor yesterday and my belly was actually measuring two weeks bigger (26 weeks). Those measurements can vary, and I am still within the normal range, but based on how active Baby Bender is & how hard he kicks I think he is going to be big and strong. Hopefully not crazy big though, because barring any complications I am going for an all-natural delivery.
I hope you are ready to start the weekend off with a great workout. Today’s workout is a throwback workout that I filmed about a year and a half ago, after I was rear-ended in a car accident. I am 100% fine now, so don’t worry when I mention it in the video!
I have received a lot of messages and comments yesterday and today because there wasn’t a new workout posted. Sadly, Jesse’s grandmother passed away. We have been mourning her, and have her funeral this morning. She was a wonderful woman, and we have been blessed to have her in our lives. I am not ignoring you (or the website). If you are ever looking for a new workout, and I don’t have one posted, there are over 700 different workouts on this site. It’s easy to browse them on my Fitness page on Pinterest: BenderFitness on Pinterest.
I hope you all enjoy today’s workout. I will get more posted this weekend when we get home. I also have a new recipe to share with you.
Have a wonderful start for your weekend & work up a good sweat!
Melissa
PS You can also find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness
1. Squat 2. Wall Sit Leg Lift (right) 3. Wall Sit Leg Lift (left) 4. Around the World Lunge (right) 5. Around the World Lunge (left) 6. Step-Up (right) 7. Step-Up (left) 8. Split Squat (right) 9. Split Squat (left) 10. Sit to Stand (right) 11. Sit to Stand (left) 12. Side Step Up Lift (right) 13. Side Step Up Lift (left) 14. Goddess Squat Reach (right) 15. Goddess Squat Reach (left)
Welcome to Day 19 of my 4-Week Workout Challenge! Good job on making it this far!!!! If you are just joining us, that’s okay too. Feel free to jump right in, or start at the beginning: Week 1 Workout Schedule.
I hope you’re feeling good and ready for today’s workout combo! Today I have two workout videos for you. The first video is focused on the lower body, and the second video will work your arms, back, core and legs. Both workouts are low impact and utilize dumbbells. If you don’t have dumbbells grab something from around the house to add weight, or do the exercises with body weight only.
The weights will increase the burn you get during the workout and help shape and strengthen your body. The only equipment you need: Dumbbells, Chair, and yoga mat.
I have two new workouts to film for you this weekend. One is a low impact weighted workout with jump rope cardio intervals, and the second is a HIIT Boot Camp. I’m looking forward to getting back in front of the camera this weekend to bring you some new workouts!!!
Enjoy this workout combo and let me know what you think on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness
Have fun!
Melissa
PS Fit Fashion is from www.affitnity.com and you can always get 15% off your total purchase with the code BenderFitness at checkout.
Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 Rounds of 10/50.
1. Squat
2. Squatting Calf Raise
3. Pretzel (right)
4. Pretzel (left)
5. Forward Fold Leg Raise (right)
6. Forward Fold Leg Raise (left)
7. Split Squat to Warrior (right)
8. Split Squat to Warrior (left)
9. Butt Lift Squat
10. Hydrant Extension (right)
11. Hydrant Extension (left)
12. Leg Series (right)
13. Leg Series (left)
14. Sit to Stand (right)
15. Sit to Stand (left)
Repeat 1-4X
Optional: Add 30 Minutes Cardio of Choice
Squat
Squatting Calf Raise: Part 1
Squatting Calf Raise: Part 2
Pretzel Lift
Forward Fold Leg Raise
Split Squat to Warrior: Part 1
Split Squat to Warrior: Part 2
Butt Lift Squat: Part 1
Butt Lift Squat: Part 2 (focus on keeping the back flat)
Welcome to Day 12 of my 4-Week Workout Challenge! Today is a Yoga Flow Day. You can also choose to take an active rest day, but the stretch will feel great after some of the workouts we have done this week.
Tonight I teach a 60-Minute Yoga group class. You can go through this flow once, repeat it, or pair it with another Yoga Workout. I love yoga because it is soothing and energizing at the same time. When I finish a yoga flow I feel amazing.
I do one inversion in this video, Crow Pose, but you don’t have to go upside down if you aren’t comfortable with it yet. Listen to your body and practice safety first. During the stretches never force any movements. Go to where your body allows. Flexibility improves with consistency and practice.
Have fun with today’s workout and let me know how you are doing with the challenge! You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness
Welcome to Day 11 of my 4-Week DietBet Workout Challenge! Today’s workout will take 15-Minutes Per Round. This is a standing core workout, and you can repeat it or pair it with cardio to get between 30-60 Minutes of total workout time today.
This is a very effective core workout. All you need is a dumbbell or free weight. You can complete the movements with bodyweight only, but if you have a weight available it will really increase the challenge to your core. You will also feel it in your arms and shoulders. I also included movements for the glutes, because strong glutes are imperative for proper biomechanics and core alignment. They can help correct pelvic tilt, improve your posture, and strengthen the core muscles in your back as well.
When working your core you always want to include movements that use all planes of movement, and work more than just the central core muscles. For a long, lean, strong mid-section you need to create balance in all of the muscles that make up your belly, sides and lower back.
Today’s Fit Fashion is from www.affitnity.com. I am an Affitnity Ambassador so anytime you shop there you can get 15% off with the code BenderFitness at checkout.
I hope you enjoy today’s workout!
Melissa
Set your Interval Timer for 15 Rounds of 10/50.
Equipment: Dumbbells
Extended Toe Touch-Right
Extended Toe Touch-Left
Weighted Core Rotation
Oblique to Flat Back Reach-Right
Oblique to Flat Back Reach-Left
Sumo Knee Twist-Right
Sumo Knee Twist-Left
Warrior III Balance Crunch-Right
Warrior III Balance Crunch-Left
Leg Extension Stretch-Right
Leg Extension Stretch-Left
Sweeping Lunges-Right
Sweeping Lunges-Left
Chair Twist-Right
Chair Twist-Left
Repeat 1-4X
Optional: Pair with 30 Minutes of Cardio
I hope you all had a fantastic Christmas & Holiday Season! Jesse and I have one more holiday celebration to attend today, with his grandmother. Tonight I am planning on filming a new workout. I love the holidays & all of the time spent with family, but I am missing my workout routine.
We have been so blessed to have 4-days of celebrating with different parts of the family. I have not gotten in any formal workouts in those 4-days, but I snuck in some squats, legs series, and transverse ab squeezes whenever I had time.
Tonight it will be back to a more organized workout! In the mean time I have two older workouts for you. I have a quick Arms & Back Workout, and a Standing Lower Body Workout. For the first workout you need dumbbells, and a pull-up bar (if one is available). For the second workout you need a chair, bench or step: something sturdy you can step up onto.
Also, don’t forget, my DietBet Challenge starts on January 3rd. If one of your goals is to lose weight in the new year you can sign up at www.dietbet.com/BenderFitness. The way it works is: you place a bet, the goal is to lose 4% of your body weight in 4 weeks, all the bet money goes in the Jackpot, if you achieve your goal you are a winner and you split the jackpot. It is a great motivator. I have hosted two games in the past, and the participates had fantastic results.
I hope you enjoy today’s workouts and that you had a fabulous holiday!
1. Pull-up/Bent Arm Hang 2. Bicep Curl 3. Tricep Drop 4. Plank Row 5. Shoulder Press 6. Decline Push-up 7. Dip 8. Tricep Push-up (right) 9. Tricep Push-up (left) 10. Walk the Plank 11. Chest Press Plank to Down Dog
I teach a yoga class this evening, so today’s workout is a Yoga Flow. One Round of this flow takes 20 Minutes, but you can repeat it, or choose to pair it with another Yoga Workout. It’s been a busy workout week, so I am sure your body is ready to stretch and do a low intensity routine.
Yoga flows are wonderful because they work every muscle of the body, while simultaneously stretching and improving flexibility and blood flow. It can help improve your physical and psychological well being.
One of the most important aspects of yoga (which also applies to all other exercise as well) is improving your mind & body awareness. Keep yourself focused on each aspect of the pose/movement. Not only does this improve the physical benefits that you achieve during exercise, but it helps you to free your mind from worrying about the past or the future. Learning the ability to focus on just the present moment helps reduce stress and improve your ability to handle unexpected events.
I hope you enjoy today’s workout flow. Let me know how you are feeling on Instagram or Twitter: @BenderFitness or Facebook: www.facebook.com/MelissaBenderFitness
Melissa
Extended Side Angle Pose (variation)
Extended Side Angle Pose
Benefits: Can help relieve low back pain, sciatica, osteoporosis, menstrual discomfort and constipation.
This pose works the ankles, legs, knees, groin, chest, shoulders, spine and abdomen.
Warrior III/Stick Pose (variation)
Warrior III/Stick Pose:
Benefits: Strengthens the ankles, legs, shoulders and back. Tones the abdomen. Improves balance and posture.
This pose works the thighs, hamstrings, calves, ankles, hips, shoulders, core and spine.
Bridge Pose/Half Wheel Pose (variation)
Bridge Pose/Half Wheel Pose:
Benefits: Extends the thoracic spine, lengthens the hip flexors. Strengthens the legs, opens the shoulders and chest. Tones the upper-back muscles. This pose can help improve pelvic position and muscle imbalances caused from long periods of sitting.
This pose can be used to reduce anxiety and build toward a full back bend. Are the front of your body lengthens and becomes more flexible you will be able to lift the chest more in this pose. This is a great pose for building strength and flexibility in the back. As flexibility grows you will be able to reach your hands closer to your heels.
Today we are starting out with a 10-Minute Standing Workout to challenge your Abs, Thighs & Butt. This is a great workout to do if you are someplace you don’t want to get down on the floor, or if you don’t have a lot of space. It’s easy to do indoors or outdoors.
This workout is low impact for your joints, but very effective. I utilized the Double Knee/Elbow Tap you see in this workout during my boot camp class this week, and everyone found it very challenging! (That means that you will be seeing that move again very soon, when I film that Boot Camp video to share with you all).
When I filmed this workout I paired it with a 5-Mile Run outside, so I only went through one round. You can repeat this workout up to 4X, and you have the option of pairing it with cardio for a Bonus Fat Burn.
If you are repeating and adding cardio, aim for up to 60-Minutes total workout time. You can split that up which ever way works for your body. Three Rounds of this workout would take 30-Minutes, plus a 30-Minute Walk or Run would bring your total workout to 60-Minutes.
I have been MIA with new workouts lately. Working full time plus teaching Boot Camp and Yoga each week has left me feeling tired, so I eased off a bit to give my body a break. I apologize for the lack of new workouts, but I will be filming today. The good thing about having this website, is that I have filmed over 700-Workouts, so there is always something to share with you!
I have a busy afternoon/evening, so I will try my best to get a workout posted tonight, but if I don’t I will have it up early tomorrow morning.
Have fun with this one!
Melissa
Fit Fashion: www.Affitnity.com 15% off your total purchase with the code BenderFitness at checkout
Click the link to get your own Gymboss Interval Timer! Set your timer for 10 rounds of 10/50
Today’s workout is quick, but you should definitely feel the burn! This workout is focused on your glutes and thighs. It will help strengthen, sculpt and shape your lower body. We use a variety of movements in this workout to target the large and small muscles that make up your lower body.
When working your lower half it’s important to target the muscles on the inner and outer thighs, as well as the large muscles of the glutes and the outside of the glutes. Not only will this help shape and lift your backside and thighs, but it will help align your posture and hips.
Proper hip alignment requires strength through your glutes, thighs, core and low back, and it will improve your posture while reducing strain on your joints.
I used two 20-pound dumbbells in this workout. Select a weight that is challenging for you. If you don’t have anything heavy enough to challenge you aim to do the higher number of reps with great form. You can always get in a great workout with body weight, but the added weight increases the intensity and will help you build muscle more quickly. Muscle=Better Metabolism.
I did this workout Tuesday night, but it took me a few days to get it posted. Today is Thanksgiving in the US, so I hope everyone is having a fantastic holiday (to those of you that celebrate it). I know we all have a lot to be grateful for. Let’s take a moment today to be grateful for the things that are external and internal.
Be appreciative for family, friends, love, any blessings in your life, but also take a moment to be thankful for your physical body and what it’s capable of. Be appreciative for your mental fortitude. Just showing up today & checking out this workout means that you have good intentions for your health.
I am going to run a 5K race this AM. I have been struggling with fatigue & sinus issues for the past few weeks so it will be interesting to see where I am pace wise. Regardless of pace & race time I am thankful that I have the ability to run.
I hope you all enjoy today’s workout! Let me know what you think about it in the comments below, on Instagram (@BenderFitness) or on Facebook: www.facebook.com/MelissaBenderFitness
Melissa
I hope you’re ready to start the week off right. I have two throwback workouts for you. The first workout is focused on creating a strong and sculpted mid-section. It is a low impact, but highly effective workout that will challenge your core from every angle. It will help strengthen & tone the rectus abdominis (central 6-pack abs), obliques (love handles), and low abs. It also utilizes your transverse abs, which run horizontally across your abdomen & act as a natural corset to pull in your waist.
If you look at the photo above you can see that each of the abdominal muscles run in a different direction. The direction of the muscle fibers is a clue to show you which directions you need to move your core to activate those muscles. This is why all of my core workouts use a variety of movements and planes of motion. To get a truly strong core you need to strengthen all of these muscles.
I filmed these workouts about 2-Months after my first NPC Naturals Bikini Competition. My 12-Week Bikini Prep Program is still one of my favorite programs that I have created.
The second workout is a full body low impact workout. I recommend pairing both workouts together & adding in some bonus cardio for fat burning. I paired these workouts with a run. Aim for total workout time around 60-Minutes. If you don’t have that much time don’t worry! Just get in what you can. Being consistent is more important than getting in a long workout every once in a while.
Have fun!
Melissa
All Levels: Max reps during each 50 second interval, 10 seconds rest between exercise.
1. Right Plank Step 2. Left Plank Step 3. Up Dog/Down Dog 4. Bicycle Abs 5. Toe Tap Situp 6. Cross Plank (right) 7. Cross Plank (left) 8. Bicycle Boat 9. Temple Tap Abs 10. Knee Tap Plank Crunch
Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps 1. Plank Squat 2. Slow Mountain Climber 3. Side Sit-up Twist (right) 4. Side Sit-up Twist (left) 5. Warrior Lunge Lift (right) 6. Warrior Lunge Lift (left) 7. Starfish Can-Can 8. Prone Heel Press 9. Leg Series (right) 10. Leg Series (left)
Today’s workout is designed to help you strengthen and build long lean muscles throughout your mid-section. You will work your core in every plane of motion, to strengthen the front, sides & back of your abs. One round only takes 12-Minutes, but you can repeat it to increase the challenge.
I also posted a cardio Jump Rope video below for those of you would would like to increase the fat burning aspects of this workout. If you want visible abs, it’s important to combine strengthening exercises with fat burning exercises.
It has been a good workout week so far. We filmed three new workouts this weekend. If you haven’t tried them out yet you can find them here:
If you haven’t tried out these workouts yet, you can choose one to pair with today’s workout as your cardio option. I hope you enjoy today’s workout! Tonight Jesse and I are teaching a live Boot Camp class. We will be bringing you that workout sometime this week.
Have fun & remember to incorporate at least one full rest day into your workout schedule each week.
Let me know what you think of the workouts!
Melissa
PS Fit Fashion: Sports Bra by www.Affitnity.com-You can get 15% off total order with the code BenderFitness at checkout.
Plank
Superman
Dive Bombers
Side Plank Reach-Right
Side Plank Reach-Left
Leg/Hip Lift
Bow Pose
Table Top Heel Press-Right
Table Top Heel Press-Left
Raised Leg Adduction-Right
Raised Leg Adduction-Left
Walk the Plank
Repeat 1-4X
Optional: 30 Minutes Cardio of Choice-Jump Rope Cardio Option is Below
I have a new workout for you today. One round only takes 10-Minutes, but it’s still challenging. For a long time, I have been getting requests for a low impact seated workout. I designed this workout so that it would still be challenging for a variety of fitness levels.
This workout is primarily done while seated in a chair-with the addition of rows and a sit to stand, to make the workout more well rounded. Exercise #3 is the most challenging move in this series. If it is difficult, please do not get discouraged! We build strength by doing things that are difficult. Even if you can’t do the full movement today, that doesn’t mean you won’t get there!
You can separate the movements (as I demonstrate in the video), or skip the lift if your body isn’t ready for it yet. Give it a try though! You might be surprised at what you are capable of!
I have two new 20-Minute Boot Camp workouts to share with you all. I wasn’t able to finish filming them both today, but I will work on that over the next two days.
I progressed my 5K Speed Training again today, and paired this workout with a 25-Minute Interval Run. I will post the breakdown of the newest interval run. In the mean time you can check out: Interval Run: Training for a Faster 5K Part 2. For those of you that aren’t runners, I posted my 10-Minute Jump Rope Workout as a cardio option for the day. Scroll past the photo tutorial, for the jump rope video (tutorial in the link above the video).
I hope you enjoy today’s workout!
Melissa
Equipment: 2 Dumbbells, a Chair or bench.
Bicep Curl-Right
Bicep Curl-Left
Chair Lift Leg Extension
Shoulder Press
Tricep Drop
Row-Right
Row-Left
Leg Extension Abduction-Right
Leg Extension Abduction-Left
Sit to Stand
Repeat 1-4X
Optional: Pair with 30-Minutes Cardio of Choice
Today’s workout is a yoga flow and stretch. It’s quick (20 Minutes), but your body will thank you for taking the time to stretch & challenge yourself in a different way. I also posted my Stretches to Improve Flexibility for Splits video.
With yoga (and any exercise) it’s very important to listen to your body. You want to challenge yourself, but you never want to bounce in any poses (for example trying to touch your toes: reach as far as you can, but don’t bounce up and down to stretch further).
Also, your balance can vary from one side of your body to the other. I have better balance standing on my right foot than my left. Everyone is different. Challenge yourself.
I included an inversion in this routine. In the video I talk about supporting the pose through your arms. You do not want to put pressure through your head. If you don’t have the strength to do this yet keep building up to it.
If you have uncontrolled or poorly controlled high blood pressure, neck problems (herniated disks, etc), or glaucoma skip the headstand.
Health is more important than attempting to do a yoga pose or exercise.
I am teaching a 60-Minute yoga class this evening.
Today’s workout is focused on working your core. This routine will work your abs from every angle-front, sides and back. It is designed to help strengthen and tighten your mid-section. I also incorporated movements to work your lower back, and upper glutes, because maintaining strength/balance in this area significantly impacts the results you are going to get in your midsection. A strong back helps you maintain alignment through your hips, and improves your posture.
During core exercises you should focus on keeping the core strong and engaged the entire time. You can do this by pulling your stomach muscles in & keeping them tight. You should still be able to breath, but engaging your core in this way will work your transverse abs. You can think of the transverse abs as an internal corset. They work across your midsection, horizontally, and act as an internal corset, pulling your waist in.
You can see in the picture above, that the muscle fibers in each muscle group of your core move in different directions. This is why it is so important to work in each plane of movement (horizontally, vertically & twisting) to engage each section of the core and maximize your results.
Have fun with today’s workout! Let me know what you think of it!
Melissa
1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)
Today’s workout is low impact (no jumping), but very effective! The focus of this workout is on the lower body. I also filmed a Handstand Core Workout Challenge. Scroll all the way down to the bottom of the page (past the photo tutorial!) for the Handstand Challenge. You can complete both if you want a more full body workout, or do them in separate training sessions.
If you aren’t sure of the moves I encourage you to check out the video before going through the routine. I used a resistance band during this workout to increase the intensity, but that is optional. You can also do this routine with body weight only.
For the Handstand Challenge, I lost my balance several times while filming. I didn’t re-film, because I want you all to see the process. You don’t start practicing something & automatically succeed the first time. I am sharing my journey with you all & that includes the times I lose balance or need a rest break. Hopefully in the not to distant future I will have some progress to show you!
My Weekend Update: Jesse is feeling much better. Big thanks to everyone who wished him a speedy recovery from his stomach bug. Thank goodness it was quick!
Yesterday we went to Wizard World Comic Con (I love everything Superhero related!) We got to meet some of our favorite celebrities. We might James Marsters-who played Spike on Buffy the Vampire Slayer. Spike was my favorite character, on my favorite show, so it was a total nerd moment for me. We also met Jason David Frank-Tommy from Power Rangers. He is an incredibly talented Martial Artist & 7th degree Black Belt.
Meeting James Marsters
Meeting Jason David Frank
I will be posting new workouts this week, but you can also follow the schedule posted HERE if you want to follow a more structured program & know what’s coming ahead.
Today’s workout is all about strengthening and sculpting our midsections! This routine combines cardio with sculpting exercises to burn fat, while building strength.
Every other exercise in this workout is Mountain Climbers. If you have wrist problems you can substitute jump rope, high knees, or cardio of choice. You can always modify your workouts to suit your needs if you have an injury or restriction.
This workout can be repeated to increase the intensity, or you can pair it with my 30-Minute Dumbbell Workout for Arms, Back & Legs (or another workout of choice.) The other option is to pair this workout with 30-Minutes cardio of choice. I paired it with a 4-Mile run outside.
I hope you enjoy this workout! See you soon with a new one!
