low impact

Quick and Fun: 16 Minute Home Workout

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Hi Everyone!

I’m back from my recent bout with a stomach virus and ready to continue the Sculpted Abs Challenge! 

I incorporated several new moves in this workout, so if you’re not sure how to complete the new exercises be sure to watch the video to learn proper form. 

You can repeat this workout up to 3X, and it’s a good one to pair with some cardio. I am easing back into working out after being off all week due to my illness so I only went through it once, but I am looking forward to another workout today. 

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

Have fun!
Melissa


Equipment: Gymboss Interval Timer set for 16 rounds of 10/50. 

1. Push-up Jacks
2. Frogger to Chair
3. Inner Thigh Squeeze (right)
4. Inner Thigh Squeeze (left)
5. Prone Heel Press
6. Knee Cross Plank to Side Plank (right)
7. Knee Cross Plank to Side Plank (left)
8. Side Lunge Curtsy (right)
9. Side Lunge Curtsy (left)
10. Bridge Hopper (right)
11 Bridge Hopper (left)
12. Wide Leg Plank Crunch
13. Twisting Lunge (right)
14. Twisting Lunge (left)
15. Pendulum Plank (right)
16. Pendulum Plank (left)


Low Impact Lower Body Workout

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 Hi Everyone!

This is a fun, but challenging Low impact Lower Body workout. It’s a great way to wrap up the Lower Body Challenge. Have you improved your reps or time on the Lower Body Fit Challenge? 

I repeated this workout 2X tonight. I filmed the second round, so I was feeling it during the video! This one works the entire lower body from every angle, in multiple planes of movement. You will build functional strength, and lean, sculpted muscle with this routine. 

Tomorrow I am starting the Sculpted Abs challenge. It’s going to be organized more like the 30 Day Challenge. I will post the details tomorrow, so be sure to check back. 

I hope you enjoy the workout!
Melissa


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

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)

Repeat 1-3X

30 Day Challenge: Day 6: On the Mat: Core Training for a tighter Midsection

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Hi Everyone!

Welcome to Day 6 of the 30 Day Challenge! I had a very busy night so I behind on posting. The new workout for day 6 won’t be up until sometime after I get home from work tonight. 

I know many of you are getting up and doing the challenge before work so this is an alternate workout (or a bonus workout if you want to combine it with the new one this evening!)

This workout doesn’t require any equipment, one round takes about 10 minutes, and it can be repeated up to 3X or combined with 20-30 minutes of cardio of your choice. 

Have fun, and don’t forget to check back for a brand new workout video tonight!
Melissa

PS I love feedback on how the challenge is going for you so be sure to let me know or share your photos with me on Facebook, Instagram orTwitter. 

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

Bikini Prep/Body Sculpt: Workout 21: Tighter Tummy Sculpt

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Hi Everyone!

Last night’s workout is focused on sculpting a tighter tummy. A strong core is imperative to a healthy lifestyle. Your core impacts the biomechanics of your entire body. 

One round of this workout takes 15 minutes. If you want to increase the intensity you can incorporate 30-45 second intervals of jump rope or high knees between each exercise. 

I paired this workout with a 4 mile run. I kept the pace at 8 minutes per mile. I am looking forward to incorporating some speed work in the upcoming weeks. I will be posting all about it so be sure to check back! 

Also, don’t forget that the next 30 Day Challenge starts on Saturday. I am planning on posting some nutrition tips and meal ideas along with the challenge. It’s very common for people to struggle with the dietary side of things. I do not eat 100% clean all the time, but as my next NPC bikini competition comes closer I will certainly be focusing on nutrition a bit more. 

Enjoy the workout!
Melissa 

10/50 Second Intervals
Repeat 1-3X

1. 3 Park 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. 


Bikini Prep/Body Sculpt: Workout 14: Sculpt and Tighten Full Body Workout

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Hi Everyone!

This was my workout last night. We also taught a modified higher intensity version of this workout at our boot camp class tonight. 

This is a full body workout. I paired it with a 4 mile run on the treadmill. The temperatures here are still in the negatives so I haven’t been able to run outside. I am anxiously awaiting the arrival of warm weather!

I hope you enjoy today’s workout. I will see you tomorrow with a new one. 🙂

The Cardio Challenge is almost over, so be sure to get in your miles or minutes! Don’t forget to check in on: Facebook, Instagram or Twitter. 

Have a good night!
Melissa

10 Seconds Rest, 50 Seconds Max Reps

1. Walk the Plank
2. Pulsing Leg Lift
3. Half Burpee
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Side Plank Reach Through (right)
7. Side Plank Reach Through (left)
8. Hydrant to Bird Dog (right)
9. Hydrant to Bird Dog (left)
10. Side Lunge Lift (right)
11. Side Lunge Lift (left)
12. Heel Tap Plank
13. Temple Tap Abs
14. Single Leg Squat Stretch (right)
15. Single Leg Squat Stretch (left)

30 Day Workout Challenge: Day 29: Total Tummy Toning Workout

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Hi Everyone!

This is Workout Day 29 of the 30 Day Workout Challenge! This workout is all about toning the mid section. It was a tough one for me! I was feeling the workout from Day 28. 

Core is one of my favorite areas to work because it gives you strength, proper form and improved endurance for all of your other exercises. This is a challenging series, because it utilizes all of the muscles that make up the core. You will notice that you use your core in every plane of movement to maximize the muscle recruitment. 

I have enjoyed the 30 Day Challenge so much that I will be hosting another challenge: One Month Cardio and Body Shaping Challenge. 

I hope you enjoy the workout today. Thanks for joining me!
Melissa

10/50 Seconds Intervals. 

1. Mountain Climber
2. Super Snow Angel
3. Clamp
4. 3-Way Frogger
5. Unicycle (right)
6. Unicycle (left)
7. 3-Part Abs
8. Angel Abs
9. Plank Rock
10. Tick Tock Abs
11. Side Plank Hip Lift (right)
12. Side Plank Hip Lift (left)
13. Crunch and Tap
14. Hip Lift
15. Down Dog Plank


30 Day Challenge: Day 21: Low Impact Lower Body Workout

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Hi Everyone!

This is Day 21 of the 30 Day Workout Challenge. This is a low impact lower body workout. Don’t let the lack of plyometrics fool you this is still a challenging workout. 🙂

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. 

Enjoy the workout! 
Melissa

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


30 Day Challenge: Day 8: Standing Buns and Thigh Slimming Workout 15 Minutes (Bod…

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Hi Everyone!

It’s day 8 of my 30 Day Workout Challenge! I have been feeling fantastic since starting this challenge! Getting in a minimum of 15 minutes of exercise per day has improved my energy so much. 

Today’s workout is a standing workout for the Buns and Thighs. It’s body weight only, but it will sculpt your legs and glutes from every angle to strengthen and shape the lower body. 

I only went through the workout once, but it’s a great one to repeat. I am planning a higher intensity workout for tomorrow, and Tuesday is a Boot Camp day so I kept today lower impact. 

Poor Jesse is still sick, but his cough is getting better. I made him some homemade chicken soup so hopefully that does the trick. 

I hope you all enjoy today’s workout. Don’t forget to check-in as you progress through the challenge. You can check in on: Facebook, Instagram, Twitter. 

Melissa

50/10 Intervals. Max reps during each 50 second interval, 10 seconds of rest between exercises.

1. Squat and Squeeze
2. Grand Plie
3. Warrior 3 Leg Lift (right)
4. Warrior 3 Leg Lift (left)
5. Leg Abduction (right)
6. Leg Abduction (left)
7. Lunge Kick (right)
8. Lunge Kick (left)
9. Flamingo Extension (right)
10. Flamingo Extension (left)
11. Forward Fold Lift
12. Sumo Squat
13. Curtsy Lunge Kick (right)
14. Curtsy Lunge Kick (left)
15. Goddess Reach


On the Mat: Core Training for a tighter Midsection

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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

Hi Everyone!

This was my workout yesterday. It’s a challenging mat based core series. This one definitely kept me working hard, and I struggled to keep form a few times during the movements. 
Remember, it’s always better to complete the exercise with proper form, rather than doing more reps incorrectly. To really challenge your muscles you want the movements to be controlled throughout the full range of motion. 

My body was tired from running a half marathon on Saturday, and going to a climbing wall on Sunday. I enjoyed the challenge of this workout for both my strength and endurance. 🙂

Enjoy!
Melissa
Gambit and Buffy <3 Workout Time!


Abs: Quick Workout to Tighten Your Core

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Beginner: 10 reps, 30 seconds
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

Repeat 1-3X

1. Plank Toe Tap
2. Curved Hip Lift (timed)
3. Reverse Plank Leg Lift
4. Curved Hip Lift (timed)
5. Knee to Nose Plank (right)
6. Curved Hip Lift (timed)
7. Knee to Nose Plank (left)
8. Curved Hip Lift (timed)
9. Cross Plank Pushup
10. Curved Hip Lift (timed)

Hi Everyone!

This workout is focused on the core. It should have you working up a sweat, and working the core from every angle. I enjoyed this workout, it was quick, but challenging. 

My cat, Gambit, made a guest appearance. He loves when we work out. I had Jesse doing some foam rolling and as you can see in the picture below Gambit made himself comfortable. 🙂 
I hope that you enjoy the workout!
Melissa


Lower Body: Shape and Strengthen

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

1. Warrior 3 with Hip Rotation (right)
2. Warrior 3 with Hip Roation (left)
3. Romanian Deadlift
4. Single Leg Hip Lift (right)
5. Single Leg Hip Lift (left)
6. Runners Lunge to Warrior (right)
7. Runners Lunge to Warrior (left)
8. Calf Raise with Extension (right)
9. Calf Raise with Extension (left)

*Weights are optional. I used 20 lb dumbbells. 
Repeat 1-3X

Hi Everyone!

I completed this workout last night. It was focused on the lower body, with emphasis on the glutes. This was a challenging routine for me. I repeated it twice last night, along with a 3.1 mile run at an easy pace with the girls from the cross country team. 

The season is changing, and the weather is alternating between hot and cold, which means my allergies are in full swing. I wasn’t feeling well last night, but I didn’t feel badly enough to skip my workout. 🙂 I followed up the workout with some foam rolling to release any tension/stiffness. 

As always, focus on proper form with each movement. You will get the best results through proper form. Form and proper biomechanics will ensure that you are working the correct muscle groups. 

Gambit says Hello!

Enjoy the workout!
Melissa


Low Impact Body Sculpt: Tummy and Tush

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

Repeat 1-3X

1. Slow Mountain Climbers
2. Side Plank Leg Lift (right)
3. Supermans
4. Side Plank Leg Lift (left)
5. V-Ups
6. Leg Series (right)
7. Leg Series (left)
8. Heel Tap Plank
9. Leg Lift/Hip Lift
10. Mountain Climbers

Hi Everyone,

This was my workout last night. I worked early this AM so I wasn’t able to get this posted until today. 🙂

This workout is low impact, but very effective. You get to stay down on your mat, and focus on form. It’s important to slow down your workouts sometimes and really focus on maximizing each movement, and challenging your muscles in a different way. 

I went through this workout 1 time, and followed it with some running on the treadmill. I got a brand new pair of running shoes yesterday, and I needed to try them out. My old running shoes have so many miles on them that I literally ran holes into them!

I hope you enjoy this workout! I will have a new one tonight, plus I will be sharing a post about running/training. 

See you later!
Melissa


Quick Stomach Toning Workout

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

1. Scissor Situps
2. Extended Heel Tap
3. Lift and Tuck
4. Balanced Side Crunch (right)
5. Balanced Side Crunch (left)
6. Hip Lift Circle
7. Bicycle
8. Reverse Crunch
9. Side V-Up (right)
10. Side V-Up (left)

Hi Everyone!
This was my workout last night. It’s completely focused on core. My tush was sore for two days after Lower Body Blast: Burn, Sculpt and Shape. Normally I don’t get sore (maybe 1-2 times per year. Jesse says it’s proof that I am an Amazon, haha). I enjoyed the soreness, but it was a great reminder to keep up the challenges. 

This workout kept me from overdoing it with my glutes. I also went for a run to get rid of some of the lactic acid build-up in my muscles. Sometimes when your muscles are sore the best way to help them heal is to get moving (as long as you don’t over do it!)

Enjoy this workout! I will see you later with a new one. 🙂

Melissa

PS My motivation is going full force so I will have some exciting new goals to share with you!


Abs and Core Galore: 9 Challenging Ab Moves

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

*These movements are challenging! If you have trouble with a move, work your way up to it. 🙂 

1. Temple Tap Abs
2. Side Kick (right)
3. Side Kick (left)
4. Boat Extension
5. Side Plank Toe Touch (right)
6. Side Plank Toe Touch (left)
7. Bicycle
8. Curved Hip Lift
9. Knee Tap Plank

Hi Everyone!

This was my late night workout yesterday. It’s a challenging core workout. This workout is designed to work every aspect of the core, building strength and stability. 

Our days have been absolutely jam packed lately! This weekend I have two full days of continuing education courses, but over the next few weeks I am looking forward to it slowing down again. 🙂 

I just got back from another meal out, with some fabulous company (my mom). On my way home I reflected on how overly full I am, and how much I have been eating out over the past week (anniversary night, anniversary weekend away from home, birthday party at work (and subsequent party leftovers the next day), birthday party at a restaurant, and dinner with my mom tonight). 

My body feels all of those meals out. I feel sluggish, puffy, and overly full. While I enjoyed all of the meals, and more importantly the company, it’s time for me to recommit to my normal clean eating style. I prefer foods cooked at home, and I feel better when I eat them. For the rest of the month I will be eating all home cooked foods. Which should make for some good recipe sharing. 🙂 I will be making an exception for my sister’s birthday at the end of the month, but I will focus on choosing whole foods. 

Enjoy the workout! 
Melissa

Temple Tap Abs

Side Kick

Boat Extension 
Side Plank Toe Touch
Bicycle
Curved Hip Lift Part 1
Curved Hip Lift Part 2
Knee Tap Plank


Full Body Shaping Workout: No Equipment

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Hi Everyone!

Today’s workout is a full body, low impact workout.  It can be repeated up to 3 times, and combined with your cardio of choice. The video and workout breakdown are below. 

For some Cardio options:
15 Minute Cardio Cut-up (body weight HIIT)
Other great options include, jump rope or heading outside for a walk or run. 

Enjoy the workout! There will be a new one today!
Melissa


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

Repeat 1-3X

1. Dive Bomber
2. Side Bicycle (right)
3. Side Bicycle (left)
4. Heel Press
5. Boat Ankle Cross
6. Warrior 3 Pull (right)
7. Warrior 3 Pull (left)
8. Shoulder Tap Push-up
9. Leg Series (right)
10. Leg Series (left)


Ab Fat Torcher: Interval Abs

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Hi Everyone!

Today’s workout is a 10 Minute Core workout. 

It was intense! There were a few exercises where I hit my limit today. This workout helps tone your tummy from every angle. It’s a great one to improve strength and definition throughout the abdomen. 

Jesse also went through this workout today. We followed it up with a 3.6 mile run outside. The rain turned into blue skies and we couldn’t resist the call of the great outdoors. 🙂 

My first day of the diet challenge went very well! Check out day one of my July food log: Day 1 Food Log: Abs Are Made in the Kitchen Remember, this isn’t a diet. I am sharing my normal eating habits (minus the sweets). If you have any fun healthy recipes you think I would like feel free to share them here or on my facebook page: www.facebook.com/MelissaBenderFitness

Enjoy the workout!
Melissa



1. Supergirl Heel Tap (right)
2. Supergirl Heel Tap (left)
3. Hip Lift
4. Rock the Boat
5. Twisting Knee Drop Plank
6. Temple Tap Abs
7. Side Plank Leg Lift (right)
8. Side Plank Leg Lift (left)
9. Toe Tap Crunch
10. Ab Wringer

Quick Body Weight Home Workout

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Hi Everyone! 


This was my workout last night. One round took me around 14 minutes. It is a quick (but effective) full body workout, with some challenging new exercise variations. 

Jesse and I also did a 4.6 mile trail run with two of our friends. I love getting out on the trails and running under the trees. It’s beautiful and the air feels so clean when you breathe. 

Remember, during all of your workouts focus on form. If you’re not sure if you’re doing a move right practice in front of a mirror, or ask a friend. Using proper form maximizes the benefits and keeps your body safe during all of your workouts. 

Enjoy!
Melissa


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*Leg Series reps: Beginner 5, Intermediate 8, Advanced 10 per movement

1. Angled Mountain Climber
2. Leg Series (right)*
3. Leg Series (left)*
4. Knee Drop Plank Press
5. Temple Tap Abs
6. Triangle Dog Press
7. Heel Slide Abs
8. Dips

Low Impact 8 Minute Interval Part 2: Weighted Abs/Core

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Hi Everyone!

This is part two of my Low Impact Workout. This section of the workout is focused on the core. You can find part one here: Low Impact Workout Part 1: Lower Body
This workout can be done with or without weights. I used a 20 lb dumbbell during this workout. It’s a nice challenge, and it’s good for your body to switch up your workout routine. 

This workout can be repeated 1-3X on it’s own, or in conjunction with part 1. 

Enjoy!
Melissa


All Levels: Max Reps During Each 50 Second Interval.
*Focus on Form. 
Repeat 1-3X. 

1. Russian Twist
2. Weighted V-Up
3. Right Plank Row
4. Weighted Hip Lift
5. Left Plank Row
6. Weighted Crunch Twist
7. Weight Drag Plank
8. Back Extension or Superman

Low Impact 8 Minute Interval Part 1: Lower Body

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Hi Everyone!

This is a two part, low impact workout. It utilizes several compound movements, and can be done with body weight or dumbbells. 
This section of the workout is focused on lower body, and can be repeated up to 3 times. It can also be done alone, or combined with part 2, which focuses on abs. 
I will also be posting a video that combines both sections of the workout. The separate videos make it easier to select the amount of time you have for your workout, and how many times you want to repeat each section. 

Enjoy!
Melissa

Click here for part 2 of this workout!


All Levels: Max Reps During Each 50 Second Interval
*Do not sacrifice form for speed. Form is number one!
*Weights are optional, and should be selected based on what is challenging for you. My dumbbells weight 20 lbs each.
Repeat 1-3X. Follow with the Low Impact 8 Minute Ab Interval Workout. 

1. Heel Lift Squat
2. Dip Kick
3. Squat Row
4. Curtsy Lunge Twist Lift (right)
5. Curtsy Lunge Twist Lift (left)
6. Romanian Deadlift
7. Press and Lift (right)
8. Press and Lift (left)

10 Minute Core Strengthening Workout

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Hi Everyone!

Today I did the core strengthening workout in the video below. I also ran 6.5 miles. I did a 3.5 mile run in the morning with Jesse, and a 3 mile run in the evening with Marie. If you don’t know who Marie is check out: Beginner: Full Body Toning to see her Before and After shots. Today is Marie’s birthday, and there was no way I was going to turn down the birthday girls request to go for a run. 🙂 

With all of my ab exercises I aim to work the entire core. So this workout will help tone your abdominal muscles, obliques (love handles), back, and transverse abs. I did the workout interval style, so it only took 10 minutes to complete one round. The other option is to complete it for repetitions. Try to move quickly from one exercise to the next. 

If you find these exercises difficult, it is important to remember that these movements work a lot of different muscles. Do what you can, and aim to increase the number of reps you are able to do each time. 

Tomorrow I will be sharing a more intense workout, so be sure to check back for that. Have a good night!
Melissa

Max reps during each 50 second interval, or:

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

1. Knee Drop Plank
2. Heel Tap Abs
3. Heel Tap Prone
4. Temple Tap Abs
5. Side Plank Twist (right)
6. Side Plank Twist (left)
7. Reverse Situp
8. Leg extensions
9. Crescent Plank (right)
10. Crescent Plank (left)