Hi Everyone!

I hope you’re ready to workout! Today’s workout is focused on strengthening and sculpting the core. I have also included two cardio videos below if you would like to add a bonus cardio burn. A strong core will help you with any workout you do.

There are many reasons to strengthen your core beyond the aesthetic.

A Stronger core means:
Better Posture
Less Chance of Back Injury
Better Balance
Improved Athletic Performance
Improved Biomechanics-leading to less chance of injury to your knees or hips.
Improved Breathing

I am going to be writing some new articles, and doing another Q & A video. If you have any questions post them here or on my Facebook page.

I paired today’s workout with a long (4-mile) walk outside. Yesterday I did a 7-Mile run and stepped on a street hockey ball. I turned my ankle. It’s a little bit sore today so I wanted to keep my workout low impact to prevent any problems.

I apologize for the lighting in today’s video! Jesse was out doing a 15-Mile run so I set up the camera to film myself. I wasn’t able to monitor the lighting. I tried to edit the video enough so you can see all of the movements clearly. Gambit enjoyed being a guest star today.

Have fun!
Melissa

1. Plank Leg Raise
2. Leg Scissor
3. Super Swim
4. Temple Tap Abs
5. Crunch & Tap
6. Side Plank Hip Lift-Right
7. Side Plank Hip Lift-Left
8. Camel Stretch
9. Spiderman Sweep-Right
10. Spiderman Sweep-Left

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

Cardio Option 1: Plyo Cardio Fat Burn: 15 Minutes Per Round

Max reps 50 seconds, 10 seconds rest. 

1. Cross Donkey Kick
2. Jump Rope (or Ropeless Jump)
3. Surfer Burpee
4. Jump Rope
5. Lunge Hop Switch
6. High Knees
7. Mountain Climber
8. High Knees
9. Russian Kicks
10. High Knees
11. Jump Kick (right)
12. Burpee
13. Jump Kick (left)
14. Burpee
15. Punching Side Lunge Hop

Cardio Option 2: 10-Minute Jump Rope Workout

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

Repeat 1-3X

Hi Everyone!

It’s workout time again! I have a new Core Workout for you today. Today’s workout exercises the core from every angle, and in all planes of motion. This routine focuses on strengthening & stretching your core to develop, long & lean muscles throughout the mid-section.

I recommend pairing this workout with cardio for additional fat burning benefits. I added a 10-Minute Jump Rope workout video below. You can also choose running, walking, or a HIIT workout of your choice as a cardio alternative.

I have noticed that my back is not as flexible as it used to be, so I will be posting some great back stretching routines to increase flexibility. This routine incorporates many movements that are focused on stretching the abdominals and back.

Have fun with today’s workout!
Melissa

1. Plank
2. Superman
3. Dive Bombers
4. Side Plank Reach-Right
5. Side Plank Reach-Left
6. Leg/Hip Lift
7. Bow Pose
8. Table Top Heel Press-Right
9. Table Top Heel Press-Left
10. Raised Leg Adduction-Right
11. Raised Leg Adduction-Left
12. Walk the Plank

Repeat 1-4X
Optional: 30 Minutes Cardio of Choice-Jump Rope Cardio Option is Below

Plank

Superman

Dive Bomber: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 3

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part

Bow Pose: Part 1

Bow Pose: Part 2

Table Top Heel Press: Part 1

Table Top Heel Press: Part 2

Leg Abduction: Part 1

Leg Abduction: Part 2

Walk the Plank

Hi Everyone!

It’s workout time! By popular request I have a new Standing Ab Workout. All you need for this workout is a dumbbell or free weight. You can also perform the exercises with bodyweight only, but the additional challenge of the weights will increase the workout intensity.

When people think of exercises for the mid-section, traditional crunches often come to mind. There is a whole other world of core exercises out there! A stronger core will improve your balance, posture, and form during exercise (and throughout life!)

As usual with my workouts, we are still incorporating some strengthening for the legs, glutes and arms, but the main focus is on creating a tighter & stronger tummy!

I have a several other standing workouts. Many people can’t get down on the floor due to injury, workout location, or preference. You can find more standing workouts here: https://www.benderfitness.com/category/standing-workout.

I hope you all enjoy this workout! If you want to really increase the intensity you can add 30-50 seconds of high knees or jump rope between each exercise to increase the burn.

Have fun!
Melissa

PS: My Sports Bra is from www.affitnity.com. You can always get 15% off your total purchase with the code BenderFitness at checkout.

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

1. Extended Toe Touch-Right
2. Extended Toe Touch-Left
3. Weighted Core Rotation
4. Oblique to Flat Back Reach-Right
5. Oblique to Flat Back Reach-Left
6. Sumo Knee Twist-Right
7. Sumo Knee Twist-Left
8. Warrior III Balance Crunch-Right
9. Warrior III Balance Crunch-Left
10. Leg Extension Stretch-Right
11. Leg Extension Stretch-Left
12. Sweeping Lunges-Right
13. Sweeping Lunges-Left
14. Chair Twist-Right
15. Chair Twist-Left

Repeat 1-4X

Hi Everyone!

I have a brand new workout for you today! 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.

You can also 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. 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.

I hope you enjoy today’s workout!

Melissa

Repeat 1-3X

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

or

HIIT: 50 seconds max reps, 10 seconds of rest between exercises. 

1. Leg Circle (right)
2. Leg Circle (left)
3. Rock the Boat
4. Side Crunch Toe Touch (right)
5. Side Crunch Toe Touch (left)
6. 3 Part Abs
7. Bicycle
8. Boat Scissor Twist
9. Super Swimmer
10. Tick Tock Abs

Repeat 1-3X

Gambit and Buffy <3 Workout Time!

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

PS If you are joining me for the challenge don’t forget to check in on Facebook, Instagram or Twitter. The check in posts are a great way to stay motivated and on track. 🙂

PPS The Full Workout List will be updated throughout the course of the month and can be found HERE. 

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

1. Superman Plank
2. Leg/Hip Lift
3. Temple Tap Abs
4. Dolphin to Spiderman
5. Side Scissor
6. Oblique Twist Situp
7. Side Plank Crunch (right)
8. Side Plank Crunch (left)
9. Full Roll Up Situp
10. Superman Twist

Superman Plank: Core tight, hold plank position and reach forward. Alternate arms.

Leg/Hip Lift: Starting Position, extend arms and legs. Keeping the feet together and legs straight lift.

Part 2: Hip Lift. In a controlled motion lift the hips as if you could press your feet to the ceiling.

Temple Tap Abs: Keeping the core tight, lift the legs. Bring the hands to prayer position at your chest. Keeping the shoulders lifted reach the elbow toward the top corner of your mat. Return to center. Repeat the motion on the other side.

Dolpin to Spiderman: Part 1: Start in a forearm plank. Lift the hips toward the ceiling, keeping the core activated and tight throughout the movement.

Dolphin to Spiderman: Part 2: Return to Forearm Plank. Bring your knee toward your tricep. Return to forearm plank, dolphin, and then repeat on the other side.

Oblique Twist Situp: Keep the back straight with both arms reaching forward. Rotate right, allowing your forearm to gently rest on the ground as you twist and reach the top arm overhead. return to upright position with arms straight, and repeat on the other side.

Side Plank Crunch: Hold Side Plank with arm extended overhead. Keeping the core active bring your knee and elbow together.

Full Roll Up Situp: Start supine (on your back) on the floor. Lift your body, gently rolling up from crown to the base of your spine, straighten your back into a forward fold. When you lift back up keep the back straight as long as you are able, then lower one vertebra at a time from tailbone up.

Superman Twist: Lying Prone (face down) lift your chest and heels. Reach your arms back. Alternating sides gently reach toward your heels.

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

Repeat 1-3X

1. 3 Part Abs
2. Temple Tap Abs
3. Crescent Plank (right)
4. Crescent Plank (left)
5. Heel Tap Abs
6. Angel Abs
7. Plank Crunch
8. Russian Twist
9. Elbow Tap Hip Lift (right)
10. Elbow Tap Hip Lift (left)
11. Boat Lift
12. Slow Mountain Climber
13. Leg Scissor
14. Tricep Leg Lift
15. Cheek to Cheek

*I paired this workout with 30 minutes of Cardio.