lower body

Tight Thighs and Arms Fat Burning: Melissa Bender Fitness

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Hi Everyone,

It was another late night workout for me! What can I say? I do them whenever I can. I had to work tonight so I did my workout afterwards. The clock doesn’t really have much bearing on it as long as I get enough sleep. J I actually prefer to workout in the morning, because it energizes me for the day.

I didn’t get to do the stretching video that I had planned, so that is on the agenda for tomorrow morning. I want to give everyone a full body stretching routine. It’s important to keep your muscles supple and healthy. Flexibility has a huge number of benefits that become more apparent as you age. These benefits include a decreased risk of falls as you age, and reduced likelihood of getting injured at any age.

I try to create all of my workouts with muscular balance in mind. If you work your abs, you want to make sure you are maintaining strength in your back so you don’t hurt the alignment of your spine. This is a large part of the reason that I favor full body workouts. Although I may be focusing on a specific area in a workout, I still want to make sure I activate my entire body.

As always move through these exercises as quickly as you can. Keep your heart rate up, and try to keep rest breaks around 10 seconds.

Enjoy the workout!
Melissa

Tight Thighs and Arms Fat Burning Workout

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

1.       High knees (timed)
2.       1 leg jump (left)
3.       1 leg jump (right)
4.       Mountain climbers (timed)
5.       Back lift on ball or floor
6.       Leg lift on ball or floor
7.       Scissor abs (timed)
8.       1 leg pushups
9.       Jump tuck
10.   Side plank with leg lift (right)
11.   Side plank with leg lift (left)
12.   Surfer Burpee (if the pushup is too difficult, do this exercise without it). 

Win the Cellu-fight! Melissa Bender Fitness

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Hi Everyone,

Today’s workout has a lot of Burpees so I wanted to take a minute to talk about why Burpees are so beneficial.

Burpees work your trapezoids, lower back, pectorals, deltoids, triceps, hamstrings, glutes, calves, quadriceps, and abdominals. This exercise can be a full cardio workout if you complete 15-30 minutes of Burpees. However, it also offers a strengthening aspect that you don’t find in all cardio workouts. Burpees tone your muscles, and increase your flexibility. They also offer intense fat burning benefits. In addition, they can improve your cardiovascular functioning, and your endurance for other activites (like running).

Another bonus, they are FREE and you can do them ANYWHERE!

They are difficult, but you will grow to love them, and get better at them with practice. Plus, there are 5 other exercises in this workout as well. That means you have something to look forward to in between the burpees.

Also, we decided to name today’s workout “Win the Cellu-fight” because it made the back of my thighs and my glutes burn! That isn’t easy to do, it’s the most difficult area for me to work. So if you struggle with cellulite in this area this workout will help because it includes fat burning, and muscle toning in those difficult to work areas.

Enjoy!
Melissa

Win the Cellu-Fight!

Beginner: 10 reps of each exercise
Intermediate: 15 reps of each exercise (except burpees)
Advanced: 20 reps of each exercise (except burpees)

Warm-up: 25 Jumping Jacks
1.       1 leg squats (half of your reps should be on your left leg, half on the right)
2.       10 Burpees
3.       Superman
4.       10 Burpees
5.       Left Leg Series (with or without the ball, check the video for variations)
6.       10 Burpees
7.       Right Leg Series (with or without ball)
8.       10 Burpee
9.       Ab Lift with Hip Twist
10.   10 Burpees
Cool Down: 25 Jumping Jacks

Tighter Tush: Melissa Bender Fitness

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Hello,
Cydney is back with a vengeance for her weekly workout! This workout is all about working your core, your butt and your thighs. This workout will help you whittle your waist and get nice tight muscles in your abdomen. It is also designed to work your butt from every angle.
If you’re feeling motivated and energetic I recommend that you go through this entire workout twice. J
Every week Cyd impresses me because she shows up with a great attitude, ready to work, and each week the changes are more and more noticeable. She has increased her strength, endurance, and athletic ability. Her waist is getting littler. Put in the work, and you will get the results.
Have a great day, and a great workout,
Melissa

Tighter Tush Workout
Beginner: 10 reps, 30 seconds for timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
1.       High Knees (timed)
2.       Lunge to Pushup
3.       Jumping Jacks
4.       Dead Bug (timed)
5.       Surfer Burpee
6.       Leg Raise with hip lift
7.       Mountain Climbers (timed)
8.       Lunge Kicks (right)
9.       Lunge Kicks (left)
10.   Supergirl Planks
11.   Monkey Jumps
12.   Kick Backs (right)
13.   Kick Backs (left)
14.   Pendulum Squat
15.   Squat Reach (right)
16.   Squat Reach (left)

Rockin’ Body: Melissa Bender Fitness Workout

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Hi Everyone,
I enjoyed today’s workout. If you move quickly between exercises you will get an intense, calorie burning workout. J  You really want to keep your rest time in between as short as possible so you are getting the most out of the training.
Let’s get a jump start on any fitness and health related New Year’s Resolutions. Why wait until January 1st to make positive changes in your life? Start now! Since I started this blog I have noticed positive changes in my health, attitude, level of fitness and body. I love hearing from those of you who have started your own Fitness Bender’s. Tell me about your results or any questions you have.
In the meantime, enjoy the workout!
Melissa






Rockin’ Body Workout
Warm up: 5 minutes of cardio. I jump roped. Other options include running, mountain climbers, and high knees.
Beginner:  10 reps of each
Intermediate: 15 reps
Advanced: 20 reps
1.       Wall sit abs
2.       Lunge jumps
3.       Up/down dog
4.       Squat jumps
5.       Sumo plank
6.       High knees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
7.       Leg series sit ups right
8.       Leg series sit ups left
9.       Heel lift squats
10.   Burpees

Repeat! (Go through the entire workout twice. If you are a beginner once is probably enough. Listen to your body).
Cool Down: 5 minutes of cardio.

Lower Body and Core Melissa Bender Fitness Workout

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Hi Everyone,
Cydney joined us for today’s workout. She is doing great! She held strong for today’s workout, which was very tough. She also gave me a great tip about how to get rid of muscle knots. If you have a muscle knot you can rub it out is by using your knuckles in a J motion to massage out any tightness.
Cydney has been making fantastic improvements since she first started working out with me. She is getting stronger and more fit every time. It’s really wonderful to see the changes she has already been able to make. J
Enjoy today’s workout, and feel free to share any changes you are experiencing through your workouts, or healthy life choices. Remember, all the little choices add up to create a healthy lifestyle. Also, if anyone has any great, healthy recipes to share please feel free to send them to me. While I am on winter break (it officially starts December 15th!) I will be sharing more of my own recipes, and photos or some of my favorite foods. I am also planning some fun exercise challenges! Stay tuned!
Melissa

Lower Body and Core Workout
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
Make sure you warm up, and get your heart pumping before today’s workout! High knees or jumping rope is a great start. J
1.       Twister Leg Lift Situps
2.       Squat Jump
3.       Lunge Kicks (right)
4.       Burpee
5.       Lunge Kicks (left)
6.       High Knees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
7.       Chair Elbow Twist
8.       Mountain Climber
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
9.       Split Squat (right)
10.   Russian Kicks
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
11.   Split Squat (left)
12.   Jumping Jacks
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
13.   Thigh Squeeze Leg Lift
14.   Pushups
15.   Triceps Jack Leg Lift
16.   Bicycle Sit-ups

Lady Lump Workout – Melissa Bender Fitness

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Hello,
I am starting a water challenge today. The challenge is to drink at least 8 8 oz. glasses of water every day during the month of December. Contrary to popular belief, the typical adult actually needs more water than that! According to the Mayo Clinic, the average female should be consuming 9 cups (2.2 liters) of water per day. The average male should consume 3 liters or 13 cups of water per day. That’s before working out! If you do a short workout you should add an additional 1.5 to 2.5 cups of water.
The most common symptom of dehydration is tiredness. This can occur even with mild dehydration. In addition, staying properly hydrated helps prevent over-eating, and even decreases your chances of getting the flu or other illnesses. Have I convinced you how important water is yet? I hope you join me in this challenge!
 Today’s workout is going to work every part of your legs, butt and thighs. J Enjoy it, and feel free to comment below to let me know what you think!
Melissa

Lady Lump Workout
Warm-up/Cardio Burst: Jump Rope or high knees
Beginner: 5 minutes
Intermediate: 7 minutes
Advanced: 10 minutes
Reps:
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
1.       Twisting Warrior
2.       Right Twist Kick
3.       Left Twist Kick
4.       Split Squat (right)
5.       Split Squat (left)
6.       Squat Jacks
7.       Down Dog Leg Lifts
8.       Side Plank Drop (right)
9.       Side Plank Drop (left)
10.   Burpees
Cardio Burst: repeat your warm up
Be sure to stretch after your workout! A round of Sun Salutations is a great cool down.
The rep portion of this workout took me 20 minutes and 21 seconds.

Ab and Butt Toner Melissa Bender Fitness

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Hi everyone,
My personal Bender is going really well. I am very pleased with the results I have had since I started sharing my workouts with you. This should be a fun week. At some point this week I will be sharing a yoga based stretching routine for runners, or anyone with tight muscles. I am also going to include links to some great (and healthy!) recipes, along with the usual fat burning, body shaping workouts.
If you have been following my workouts, and want to share any results or news, please feel free to comment or message me. I have been getting a lot of great feedback, and it’s very motivating for me. I really enjoy helping people, and being able to share my passion for fitness. Anyone can make their life healthier, and the fact that you’re here watching these workouts means that is something you want.
As the holiday’s approach it is especially important to maintain your fitness. So challenge yourself, and make the commitment to go on your own Fitness Bender.
Melissa
PS In between each rep exercise today I did a timed exercise. I used my interval timer, but you can use a stopwatch or oven timer as well. This type of workout is known to burn more fat, and continue to burn calories throughout the day after your workout. So burn off that fat to reveal the awesome abs and butt you are building!

1.       Jump rope
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
2.       Bridge with or without ball
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
3.       High knees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
4.       Side plank with leg circles (left)
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
5.       Switch  jumps
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
6.       Side plank with leg circles (right)
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
7.       Squat jumps
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
8.       Alternating plank
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
9.       Static skips
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
10.   Leg lift/bicycle/hip raise
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
11.   Burpees
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
12.   Tricep leg circles
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
13.   Russian kicks
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds
14.   Pulse squat
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
15.   Mountain climber
Beginner: 30 seconds
Intermediate: 45 seconds
Advanced: 60 seconds

Butt Kicker Workout – Melissa Bender Fitness

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Hello Everyone,
Today’s workout is the Butt Kicker Workout. When you watch the video you will see why! I had a lot of fun doing this workout and after the Terrific Tummy Toner workout the other day it felt great to get off of my arms, and focus on my legs, butt, core and back.
Yesterday, someone very close to me told me that they would never be able to do my workouts. They said that the workouts are too hard. My response was that if you can even do one or two of each exercise to start that is enough. It doesn’t matter what level of fitness or what shape you are in now. If you decide to change that for the better you can do it! If you’ve overcome a challenge, or have a fear about working out that you would like to share post it below in the comments.
Also, the number of reps below is a guide for you. If 15 is too much then push yourself as hard as you can go with each repetition. As long as you are challenging yourself you are getting a great workout. Just make sure that if you start out with one rep of each exercise this week, next week you are going for 2 reps of each. Just like anything else in life, you get out what you put in. I’m sure you work hard for a LOT of things in life (work, school, family, etc.) Take a moment to remember that YOU are worth working hard for.
Let me know what you think of the workout, and if you have any thoughts on what I have written.
Until next time,
Melissa
“I’ve always found that anything worth achieving will always have obstacles in the way and you’ve got to have that drive and determination to overcome those obstacles on route to whatever it is that you want to accomplish.” -Chuck Norris

For all of these exercises (unless otherwise noted below) reps are as follows:
Beginner: 15 reps
Intermediate: 20 reps
Advanced: 25 reps
1.       Forward Lunge Kicks (right)
-Remember, front knee never goes past your toes. Front thigh should come parallel with the ground. Back knee should be almost touching the floor, but not quite. Form is far more important than speed or how high you can kick.
2.       Forward Lunge Kicks (left)
3.       Side lunge with Kick (right)
4.       Side Lunge with Kick (left)
5.       Roundhouse Kick with chair (right)
6.       Roundhouse Kick with chair (left)
7.       One leg squats with chair (right)
8.       One leg squats with chair (left)
9.       Ab roll on ball
-If you are doing Plank Pose as an alternative to this position hold the position for 30 seconds if you are a beginner, 45 intermediate, and 1 minute if you are advanced. Take a break in between and repeat this 3 times.
10.   3 way sit-ups on ball
–One rep consists of all three movements (right, middle, left). If you watch me in the video I turned it into a 4 movement series (right, middle, left, middle=1 rep). The flow of these 4 movements felt more natural to me. Try both and see which works for you.
11.   Leg Circles (right)
-Remember, switch the direction you are circling your foot half way through the reps.
12.   Leg Circles (left)
13.   Angel’s abs
-Start by dropping your knees to the left, go around, and up to the right, back down and around to starting position for one rep.
14.   Super swim
-Beginner: Do this movement for three 30 second intervals (with a rest in between each rep)
-Intermediate: Do this movement for three 45 second intervals
-Advanced: Do this movement for three 1 minute intervals
15.   Back sit ups