low impact

10 Minute Total Core Toner: Full Length

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Hi Everyone,

Last night I repeated one of my older workouts. We stayed busy all day, and got home much later than we planned so I was a bit crunched for time. 

I decided to do this 10 Minute core workout, and then do a light run on the treadmill. I was reading on my kindle while I ran, so I actually ended up staying on longer than I planned, and did about 5.5 miles at an easy pace.

As you can see in the pictures above I decided to add a weight to the bicycle ab move. You can do it with body weight only, but I felt like having a little bit of an extra challenge. Also, I randomly decided on this top before I picked out my workout. It was a strange coincidence that I ended up wearing almost the same outfit during this workout!

Enjoy the workout!
Melissa

Max reps during each 20 second interval. 

1. Plank Knee (right)
2. Plank Knee (left)
3. Leg Scissor
4. Bicycle (with or without weight)
5. Leg Lift
6. Hip Lift
7. Push Through
8. Hip Twist
9. Pushup
10. Mountain Climber

Low Impact Tummy Tightener

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Hi Everyone,

I was super sick yesterday (yuck!) so Jesse taught the workout for me. He did a great job, and explained all of the exercises very well. 

A little bit about Jesse, he has his Master’s Degree in Occupational Therapy. He is a very talented runner (I posted about his being accepted to our undergraduate school’s Hall of Fame for running). If you have any running questions for Jesse he is more than happy to answer them. 

I am so happy to be feeling better again today! I hate being sick, but I am so glad that I listened to my body and got the rest that I needed so I could recover quickly. 

I hope you guys have a great day, and enjoy the workout. There will be a new one with me today as well. 🙂

Melissa

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

1. Twister Abs
2. Tricep Leg Lift
3. Triangle Pushup
4. Bicycle
5. Quadruped Heel Press (right)
6. Quadruped Heel Press (left)
7. Hydrant (right)
8. Hydrant (left)
9. Side Plank Series (right)
10. Side Plank Series (left)
11. Delt Rotation

Monday Night Delight Workout Real Time

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Hi Everyone,

This was my Monday Night Workout. The real time workouts take a long time to upload, so it didn’t finish until after I was in bed. 

Yesterday was a busy day for me. I posted about Finding Motivation When You Want to Quit and I shared a delicious new recipe Eggplant and Zucchini Rollups so check those out. I have a bunch more of the zucchini and eggplant left over so I may actually have it with some eggs for breakfast today. The recipe was inspired by one I saw posted by The Cook Book on their facebook page. 

I think you guys will really like this workout. I did a long run yesterday (8 miles) so I only went through it one time. This would be a good workout to do with one of my high intensity cardio routines, or some jump roping. Also, you can repeat it 2-3 times for maximum results. 

Okay everyone, have a great day!
Melissa

PS The alternating runners lunge is tough! If it’s too difficult you can modify it a couple of ways. Come to standing in between each lunge, or tap the floor without bringing your hands up into chair pose. 


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

Repeat 1-3X

1. Curtsy Lunge Kick (right)
2. Curtsy Lunge Kick (left)
3. Stability Ball Pull Abs
4. Stability Ball Pull Butt
5. Rotating Plank
6. Seated Twist
7. Side Lift Lunge (right)
8. Side Lift Lunge (left)
9. Weighted Bridge
10. Alternating Runners Lunge

Tone it Up! Melissa Bender

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Hi Everyone!

Today was a busy and productive day! Jesse and I started out bright and early with a 5K. I haven’t been doing as much running lately as I would like so I was a little bit nervous about how I would do. This was only my third 5K, but I did my first ever race on this course last year. My goal wasn’t to beat my Personal Record (PR), but to beat my time from last year. I finished the course in 23 minutes and 55 seconds. That time put me 7th in the 20-29 age bracket (out of 81). There were 559 total runners in the race. 

Last August I was able to take 4th place for women overall in a 5K, so I have some work to do and some mileage to build back up if I want to increase my time. Of course Jesse placed, there’s a picture of him wearing his medal below. He always finishes the race, rests (he has plenty of time!), and then runs back to cheer me on and get me to kick up my pace at the end of my race. 

It rained on us for a while before the race, but during the race it stayed dry. Overall, it was a lot of fun, and a great motivator! I can run long distances, but I never do anything to work on my speed, so it’s an area that I want to improve. That means some more full length high intensity interval workouts will be coming soon. 🙂

Tonight’s workout is fun. I focused on some overall body shaping moves, with a focus on abs and booty. I also shared a great recipe from my mom so check that out too!  Mama’s Healthy Vegetable Medley Pasta
See you guys tomorrow!
Melissa

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

1. Curtsy Lunge (alternating sides)
2. Leg Series (right)
3. Leg Series (left)
4. Incline Plank Crunch (right)
5. Incline Plank Crunch (left)
6. Toe Touch Situps
7. Side Plank Inner Leg Lift (right)
8. Side Plank Inner Leg Lift (left)
9. Quadruped Leg Series (right)
10. Quadruped Leg Series (left)
11. Walking Squat

Full Body Workout for Beginners

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Hi Everyone,

I created this workout to focus on form, and to give anyone who is a beginner a starting point. I do many different variations of exercises in my videos, but for the most part they stem from these basic movements. 

In any exercise the most important aspect is good form. You can do 100s of exercises with poor form and only get a fraction of the benefits. If you are new to exercise or aren’t sure on form try practicing it in front of a mirror, or getting an outside opinion. In the video I go over the form for each movement. 

Also, these basic movements can be substituted for any of the more advanced versions of these exercises in my other videos. This is a full body, body weight, home workout. You can do this routine anywhere. This should still be a challenging workout. The important part isn’t being perfect at the right away, it’s about building up. Remember, if it doesn’t challenge you, it doesn’t change you. 

Enjoy!
Melissa

Beginner: up to 10 reps of each exercise
Intermediate: 15 reps
Advanced: 20 reps

1. Squat
2. Plank
3. Bicycle
4. Pushup
5. Superman
6. Side Plank (right)
7. Side Plank (left)
8. Leg Lift
9. Hip Lift
10. 3 Way Lunge (right)
11. 3 Way Lunge (left)

Couch Potato Crunch Time: Melissa Bender Fitness Workout

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Hi Everyone, 

I am an avid reader, but I also hate to stay still. Movement helps me to focus. While I read I find myself constantly moving, and doing impromptu exercise moves. Why shouldn’t I relax, and still be fit? With that inspiration I decided to create a couch workout that can be done on commercial breaks, or when you are just loafing around at home. 

So here it is. 🙂

Enjoy!
Melissa

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

You can do this as a commercial interval workout, doing 1 exercise as many times as you can during each commercial if you are watching television. 

1. Squat
2. Bridge Pulse
3. Leg Lift (right)
4. Leg Lift (left)
5. V-Up
6. 1 Leg Squat (right)
7. 1 Leg Squat (left)
8. Toe Taps
9. Reverse Plank Tricep Dip
10. Decline Pushups
11. Leg Circles (right)
12. Leg Circles (left)
13. Lateral Leg Press (right)
14. Lateral Leg Press (left)

Bonus: Supported Lean