I hope you are ready for a fun workout today! Today’s workout is from a Fitness Trip I took to San Francisco with my friends Rose and Nicole. It was an amazing trip where we worked out together every day, filmed new BenderFitness workouts, went for runs, hiked, and walked everywhere. San Francisco and it’s surrounding areas is home to stunningly beautiful areas I have ever seen.
This workout will challenge your lower body in all planes of motion. It’s a balanced workout to challenge and shape your glutes, thighs and legs. If you want to amp up the intensity even more you can add dumbbells or a weighted vest to increase the challenge.
I forgot to turn off my Heart Rate Monitor.
This includes 15 Minutes After-burn.
When we filmed this workout Nicole and I both did a pre-workout run. Typically I like to run after my workouts to prevent fatigue from affecting my form during the workouts. That said, I do like to mix it up, because the challenge is different when you do cardio pre-workout vs post-workout. Both have benefits, so I like to mix it up.
Pre & Post Workout: Melissa & Nicole
Push through for max reps during the workout. The newest research out says that to build strength the amount of weight that you lift isn’t as important as reaching muscle failure. So if you hit a wall during a workout where your body can’t complete any more reps that’s actually a good thing. It means you worked that muscle group to the max. Push through, if you need a break take it, and jump right back into the workout as soon as you are able to.
My plan for today is to film one or two new workouts. Maverick has his swimming lesson this AM, but I am determined for this month to be better than last month for filming. Last month someone in our house was sick every single day. The baby and I were both sick twice. Jesse was sick once, but we caught what he had!
Jesse and I both got in our Burpees for the #30BurpeeChallenge yesterday. I am loving how I feel by incorporating burpees into our normal routine! I feel stronger all over. Yesterday was Day 10, so we have 5 more days to go. I love the check in posts and comments from everyone! It makes me want to incorporate more challenges into our workout routines. I like the bonus exercise, and the motivation of knowing that we are all doing this together.
I hope you enjoy today’s workout! Let me know what you think!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Equipment: Buy a Gymboss now.Gymboss Interval Timer set for 15 Rounds of 10/50
It’s workout time! Today we are focused on the Lower Body. For this workout grab a pair of dumbbells and a chair. If you don’t have dumbbells grab some water bottles, or something you can use to add some resistance to your workout. You can also choose to do the exercises with Body Weight only, but the added resistance will help increase the efficacy of today’s workout.
The movements that I selected utilize several exercises that will maximize the activation of the muscles of your lower body during each movement. By isolating the right and left let we are increasing the challenge, and helping the body to find balance. Just as we are Right or Left handed, we have a dominant leg. When you work one leg at a time it helps you to find balance and keep the stronger side from compensating or sharing part of the load.
In addition to the workout below, I also posted a video for a bonus workout challenge move. Scroll down past the photo tutorial below to see the video demonstration, or follow along with the photo tutorial:
At the Zoo with Maverick. We got in plenty of walking.
My active rest day consisted of a lot of walking. We visited the Zoo and Aquarium, and Maverick loved it. He got to see a Polar Bear jump up right in front of him, and do a back flip in the water.
I mentioned earlier this week that I signed up for a Half Marathon the first weekend in May. I will do an update post on my weekly runs so I can share with you guys what my schedule has looked like. We are going to have a high of 76 degrees Fahrenheit, which is unheard of in Pittsburgh in February, so I will definitely be running outdoors today!
Baby Elephant Zuri’s size at birth. Maverick’s not quite that tall yet!
Have fun with today’s workout and let me know how it goes!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 Maverick on Instagram: MaverickBender
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Interval Timer: 10 Rounds of 30/50.
*30 Second Cardio Intervals Between Each Exercise: Lunge Jump/Jump Squat
Sit to Stand (Right)
Sit to Stand (Left)
Split Squat (Right)
Split Squat (Left)
Elevated Runners Lunge (Right)
Elevated Runners Lunge (Left)
Single Leg Toe Tap Step Up (Right)
Single Leg Toe Tap Step Up (Left)
Elevated Glute Bridge (Right)
Elevated Glute Bridge (Left)
Repeat 1-3X.
Lunge Jump
Jump Squat
Sit to Stand: Part 1
Sit to Stand: Part 2
Split Squat: Part 1
Split Squat: Part 2
Elevated Runner’s Lunge Lift: Part 1
Elevated Runner’s Lunge Lift: Part 2
Single Leg Toe Tap Step Up: Part 1
Single Leg Toe Tap Step Up: Part 2
Elevated Glute Bridge: Part 1
Elevated Glute Bridge: Part 2
The challenge goal for today is to get in Reps of this exercise per leg. I will be posting my video on Instagram: @BenderFitness & a daily video on Instagram of each challenge move.
Beginner: 5-10 Reps Per Leg
Intermediate: 10-15 Reps Per Leg
Advanced: 15-20 Reps Per Leg
First things first….Today is Jesse’s Birthday!!!! Woohoo! Let’s wish him a Big HAPPY BIRTHDAY! 😀
Okay, now onto the business of workout out. Today’s workout is all about the Lower Body: Glutes, Hips & Thighs (with some bonus exercises thrown in to sculpt your arms).
In this workout I use a dumbbell and a barbell, but you can modify the exercises to suit your needs and current fitness level. If you are just starting out, do the exercises with body weight. You can do all of the exercises with dumbbells, or a barbell.
Select a weight that will challenge you, and focus on maintaining good form during each exercise. I did this as a timed workout, but I also posted the breakdown for Repetitions below. Jesse modified this workout by adding 30-seconds of High Knees in between each exercise. In this week’s workout schedule I also posted two bonus cardio workouts that can be added to any workout this week for an extra burn. I also posted my 4-Minute Lower Body Tabata Burn Out below, as a bonus option.
Gambit & Maverick: Building a Friendship
These two workouts were meant to be paired together last week but I accidentally deleted this workout and had to re-film it. Now we get to start the week off with this series.
I made another Weekly Workout schedule for this week. It seemed like a lot of people found it useful last week. Let me know what you think of the schedule. Hopefully it is helping you stay on track!
Have fun with today’s workout!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
I have a really good workout for today (two in fact!), but they aren’t ready yet! I have a quick weighted workout, and a body weight Tabata burn out bonus workout. (Update: the Tabata Lower Body Burn Video is posted below). Don’t worry! I’ve got you covered if you are on track with the schedule. There is an alternate workout posted below. If you are following the workout schedule, there is also an optional bonus Yoga Stretch workout posted for today. The schedule is new, so if you haven’t seen it yet you can check it out here: Weekly Workout Schedule.
I spent yesterday cleaning out our closets, and gathering stuff to donate. We own an excessive amount of clothing, and stuff in general, and we are trying to get rid of things. I have mentioned this before, but clutter can actually increase stress and has been scientifically linked to over eating. That isn’t the reason we are getting rid of stuff, but it’s a nice bonus!
Today I had a dentist appointment, and when it was time to start filming Maverick was not having it. He was so patient all morning at the dentist, and he wasn’t interested in watching me workout in the afternoon. I did film a baby weight tutorial version of the workout, which I will also post once I get the full workout filmed.
In the mean time, for anyone sticking to the schedule you can do the workout below instead. Thank you guys for being patient and bearing with me! Blogging and being a new mom can get a little bit crazy. The workout I posted below has several of the same weighted exercises as the new one, so it will be a good alternate workout.
I used two 20-pound dumbbells in this workout video below. 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.
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Today’s workout is quick and efficient. It’s only 16-Minutes per round, but it had me sweating like crazy! I used a dumbbell for the first exercise, but you can choose to make it body weight only if you prefer.
I utilized High Knees are my cardio burst between exercises. If you prefer Jump Rope, Mountain Climbers, Jumping Jacks, or another form of cardio you can switch it up. Just push yourself to keep the pace/intensity high.
I posted three videos below. The first is a 5-minute Warm Up that you can do before the workout so you are ready to maximize your intensity. The second is the workout video, and the third video was yesterday’s challenge move. This month I will be posting one challenge move per day for the Lower Body. You can add that exercise onto your workout of the day (if you choose to accept the challenge!)
Jesse and I had our first group yoga class of the semester last night. We normally teach a Yoga Class and a Boot Camp class each semester at a local university’s wellness center. With the baby, we decided to limit it to just one class this year. I paired one round of the 16-Minute workout with an hour of Yoga. It was a pretty intense yoga class, so we worked up a great sweat there too.
If you want to pair your workout with Yoga, you can pick one of my yoga routines here: https://www.benderfitness.com/category/yoga. I am working on a new collaboration with Sean Vigue. I have had some great workouts with him in the past, and I am excited to film a new one with him.
I hope you all enjoy today’s workout!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Are you ready for a great Lower Body Workout? Grab a couple of dumbbells (if you don’t have any you can do the exercises with body weight), and get ready to work your booty and legs. This video has the warm-up and cool down included, but I will also post them separately.
I am feeling really good after our workouts so far this week, and I hope you are too. In addition to doing one round of today’s workout I also went for a 3-Mile (30 Minute) run with the baby.
I had to take a break from my Sun Salutations because I am having some Carpal Tunnel symptoms in my right hand. Most likely it’s from holding Maverick, pushing the stroller, and generalized increased use of my wrist. If it keeps up I will modify all of the positions done in plank by using dumbbells or pushup bars to keep my wrists in neutral. I still posted the video below for anyone who is doing the daily yoga challenge.
Sun Salutations are also a great option for both Warm-Up and Cool Down.
For anyone who is supporting BenderFitness on Patreon: we ran into some technical difficulties. Patreon did a mass delete of fraudulent accounts. Somehow mine got lumped in there incorrectly and they deleted my page. They are working to re-activate it, but we don’t know yet if I have to start the page from scratch. I was very disheartened last night when I saw that my page had disappeared. We have never had so many technical difficulties at one time. Our camera died, Jesse’s iPhone died (we replaced it, but when everything synced we had a gap of missing photos and videos from last October to August. Maverick was born July 4th so we lost the video from when he was born, and all of his photos), my Macbook Pro decided to only work while plugged in, and now the Patreon page where people are supporting us to help us get new equipment & make BenderFitness sustainable was deleted.
For a little while there I felt like it was a sign that maybe I was not supposed to keep blogging, and I should go back to work as an Occupational Therapist. Luckily I am an optimist and a very determined person so I didn’t let it keep me down long. Once I figure out if they are able to recover my page I will go from there. It’s possible to re-build & sometimes in the rebuilding process we create something even better than the original. Update: My Patreon Page is up and running again, but all previous pledges have been deleted. If you still want to help/re-pledge please go to: https://www.patreon.com/BenderFitness.
I hope you all enjoy today’s workout!
Melissa
PS You can find me on Instagram, Twitter, Pinterest & Snapchat: @BenderFitness and Jesse on Instagram: @BenderCrosby1. I am on Facebook: @MelissaBenderFitness
I hope you’re ready for today’s Lower Body Workout! It’s challenging, but effective! This routine incorporates exercises to work your glutes, thighs and calves. It will work your backside from every angle to strengthen and shape your glutes.
I am still doing my daily Sun Salutations. I posted that video below. I plan on doing 10 Sun Salutations per day throughout this month, and possibly beyond that.
I went through today’s workout 2X. I did the first round HIIT style (as in the video). For the second round I did 20-Reps of each exercise. I like to vary the workout, and I find that HIIT and Reps each provide a unique challenge.
During the Reps portion of my workout I increased my weight on the Romanian Deadlifts to 75-pounds, and decreased the weights during Skier to two 12-pound dumbbells.
I tried something a little bit different with today’s workout. The video below includes the Warm-up and Cool Down in the workout video. I also posted them separately. You can find the individual videos here by clicking on the photos below:
I want your feedback! Do you like having the videos separate so you can repeat the exercises, and combine them with other routines more easily? Or do you like having the warm-up and cool down built in? I see benefits to both techniques. Right now I have posted the videos and blog posts both ways, so I can see which technique people are responding to best.
Gambit helped keep Maverick entertained during Round 2 of my workout. Maverick seems intrigued when I exercise, and watches everything that I do!
I hope you enjoy today’s workout!
Melissa
PS For anyone who is supporting BenderFitness on Patreon I added some rewards. I will continue to update the rewards as I am able. The new rewards include early access to my workout videos, and for anyone donating $5 and up I will follow you on Instagram as a way of saying Thank You! If you want to help please click here: www.patreon.com/BenderFitness
PPS I am on Instagram, Twitter, Snapchat and Pinterest: @BenderFitness and on Facebook: @MelissaBenderFitness Jesse is on Instagram: @BenderCrosby1
Set Your Interval Timer for 5 Rounds of 10/50 for the Warm Up and Cool Down. For the Workout Set your Timer for 12 Rounds of 10/50.
Warm Up:
1. Jog
2. Side Leg Swing
3. Side Leg Swing
4. Head Tap Squat
5. Frankenstein
Workout:
1. Chair to Squat
2. Hip Press Lift
3. Hip Press Lift
4. Superman
5. Romanian Deadlift
6. Alternating Warrior III
7. Skier
8. Heel Lift Squat
9. Curtsy Lunge
10. Curtsy Lunge
11. Leg Series
12. Leg Series
Cool Down:
1. March in Place
2. Side Lunge Stretch
3. Side Lunge Stretch
4. Back Extension
5. Forward Fold
6. Pigeon Pose
7. Pigeon Pose
I hope you’re ready for today’s Lower Body Workout! This is a quick, but challenging workout routine. Grab some dumbbells and a yoga mat and you are ready to go!
If you don’t have dumbbells you can do these exercises with body weight, or grab something around the house for some added resistance. Using weights will help increase the challenge and boost your metabolism during your workout.
I use two 20-pound dumbbells in this workout.
I went through this routine 2X. The first time I completed it as a HIIT workout (in the video). The second time I did 20 reps per exercise. I like the challenge of using both workout techniques during my exercise routines, because your body responds differently to each technique. As you know, I am all about mixing up my workouts.
During my Reps version of the workout I increased my weight to 75 lbs during the Romanian Deadlifts, and decreased my weights to two 12-pound dumbbells during the skier exercise.
I am also still doing my daily Sun Salutations. I attached the video below.
Don’t forget to Warm-Up before the video! I filmed a warm-up here: Quick 5-Minute Pre-Workout Warm Up. Let me know if you like having the warm up and cool down videos available separately, or if you prefer them all in one workout video. I uploaded them both ways for this workout, because I want to see what people like best!
Thank you!
Melissa
PS For anyone who is supporting BenderFitness on Patreon I added some rewards. I will continue to update the rewards as I am able. The new rewards include early access to my workout videos, and for anyone donating $5 and up I will follow you on Instagram as a way of saying Thank You! If you want to help please click here: www.patreon.com/BenderFitness
PPS I am on Instagram, Twitter, Snapchat and Pinterest: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1
For the Workout Set your Timer for 12 Rounds of 10/50.
Workout:
1. Chair to Squat
2. Hip Press Lift
3. Hip Press Lift
4. Superman
5. Romanian Deadlift
6. Alternating Warrior III
7. Skier
8. Heel Lift Squat
9. Curtsy Lunge
10. Curtsy Lunge
11. Leg Series
12. Leg Series
This is the first section of today’s workout! This workout is all about the lower body. It’s a great, quick routine for your glutes and thighs. So grab some dumbbells and get ready! This quick routine utilizes a few of my favorite lower body exercises.
I filmed today’s workout a little bit differently. I split it into three 5-Minute segments. I did this for a few reasons:
It was easier to manage filming with the baby, because I wasn’t sure how long he was going to nap for.
You can do this workout on it’s own and repeat this section of the workout more easily.
You can combine all three parts of this workout for the full body workout.
You can pair it with another workout video of choice.
I am all about options, making the workouts accessible, and having routines that you can fit into your daily routine. The easier you make your workout program to stick to, the more likely that you will be consistent with your routine.
I am posting each 5-minute segment separately, as well as posting the full 15-minute workout video together, that way you can choose whichever option is easiest for you and your schedule today.
PS You can find me on Instagram, Snapchat, Pinterest & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1
It’s finally here! Day 1 of my Brand New workout challenge! I am 6-weeks postpartum, and finally cleared to workout. My body has changed a lot since giving birth, and I have a lot of work to do to build my strength back up. I have more body fat (especially around my midsection), and less endurance. All of that is going to change over the next 6-weeks!
This challenge is going to include new workouts, which will be appropriate for all levels. Modify as needed, and feel free to adjust the workout days to fit best with your schedule. The best workout routine is one that you will stick to, so figure out what works best with your schedule, and be consistent.
If you are looking to lose weight, my DietBet challenge starts tomorrow: www.DietBet.com/BenderFitness. A chance to win money is a great motivator for some people, so check it out and if it will motivate you to hit your goals join in! I am personally participating in the DietBet challenge. I want to lose some fat, and get my body composition closer to what it was pre-pregnancy.
If you suffer from Diastasis Recti (Abdominal Seperation): Check out this article and video: Get Rid of Belly Bulge: Safe Core Exercises for Diastasis Recti. Substitute this core program for any of the core exercises I include in this challenge. If you have questions feel free to post them! I will be doing my best to answer them as we go.
I am combining these workouts with running. You can substitute walking, speed walking, jump rope, or an alternate cardio of choice, or even just increase the number of rounds you do of each exercise video. If you are postpartum and suffer from urinary incontinence/leakage stick to a lower impact cardio option. Allow your pelvic floor time to recover before doing the High Impact options of each exercise.
This is going to be a full body program to improve your overall health and fitness, and these are the actual exercises I will be doing to get myself stronger, healthier, and more fit. I am doing it right with you. I would love to see who is joining me for this challenge so feel free to comment, tag me in your posts, and let me know how it’s going. If you want to share a before and after photo I would love to see it, and share it (only with your permission!)
Here is what you can expect to see/do this week if you are joining me!
Have fun with this program!!!! I can’t wait to get in shape with you!
Melissa
PS You can find me on Instagram, Twitter, Pinterest & Snapchat: @BenderFitness and on Facebook: @MelissaBenderFitness
You can find Jesse on Instagram: @BenderCrosby1
It’s time for today’s workout. Today we are focused on the lower body. I filmed this workout during the First Trimester of my pregnancy. I can’t believe I am now 6-Weeks Postpartum! As a reminder, my brand new 6-Week workout program starts this Sunday (August 21st). I filmed the first workout video last night & I am excited to share it with you all! My DietBet weight loss challenge starts on Monday (August 22nd): www.dietbet.com/BenderFitness.
Today’s 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.
Are you ready for a quick workout to help sculpt your thighs and tush? One round of today’s workout will take 12-minutes if you follow the video for time. I also posted the breakdown for reps below. Sometimes I like to do a round of each to vary the challenge.
This workout is from one of my 30-Day Challenges. You can find the challenge Here. My brand new workout program is scheduled to start Sunday August 21st, with a new DietBet Challenge starting Monday August 22nd: www.dietbet.com/benderfitness.
It’s funny, while I was pregnant I thought I was losing some of my fitness level, but I was able to workout the whole time. Postpartum is a whole other story! I want to be healthy and 100% ready to return so I am waiting the full 6-weeks until my doctor clears me. What is the longest you were restricted from working out? How did you feel when you returned?
I can’t wait to rebuild my strength!
Have fun with todays workout and push to get in a few extra reps for me! I will be back working out with you soon!
Melissa
Maverick is 4 weeks old already!
Equipment: Gymboss Interval Timer set for 12 rounds of 10/50
or
10 Reps Beginner
15 Reps Intermediate
20 Reps Advanced
1. Warrior Deadlift (right) 2. Warrior Deadlift (left) 3. Leg Series (right) 4. Leg Series (left) 5. Squat to Lunge 6. Lunge Jump 7. Plie Side Kick 8. Plie Jump 9. Hip Thrust 10. Butt Lift 11. Romanian Deadlift 12. Elevated Hip Thrust
Are you feeling good after yesterday’s core workout? Ready to work your lower body and sculpt those legs, thighs and glutes? You’ve come to the right place! It’s workout time again!
I used two 20 lb dumbbells in this workout, but you can select a weight that is appropriate for you, or even complete this workout with body weight only. I also used a bench to step up onto, but a sturdy chair would work as well.
This workout combines plyometric movements and strength training moves in a HIIT format. It’s a great workout for burning fat and building lean muscles. That means it’s a great metabolism boosting workout and it will help sculpt your body and build strength/endurance.
Which workouts have you tried so far this week? Did you have a favorite? Let me know in the comments here, on Facebook (@MelissaBenderFitness), or on Instagram, Twitter or Snapchat: @BenderFitness. You can tag Jesse on Instagram @BenderCrosby1.
Have fun today! Don’t forget, my brand new workout series will be starting Sunday August 21st! See you soon!
Today’s workout is all about the Core and Lower Body. Are you ready to sculpt those Abs and Thighs? You are going to feel it with this workout!
I originally complete this workout with my Boot Camp class during the fall semester. We completed 2 rounds, plus a warm up and cool down. During class we focus on form, while encouraging everyone to get in as many reps as they can. The intensity level that you work at does impact your results. As long as you are challenging yourself, you are going hard enough. Just make sure you aren’t just moving through the workout, push yourself to get in an extra rep!
I was 7.5 Weeks pregnant when I filmed this workout, so it was still early enough during the first Trimester that I didn’t really need any workout modifications. I just had to monitor my rate of perceived exertion to make sure I wasn’t over-doing it.
It’s crazy to me that my baby is now just over 2-weeks old. The entire pregnancy seemed to fly by, and now time seems to be moving even faster!
It’s workout time again! Today’s workout is a throw back to the series I hosted with BodyRock. For this workout you will need dumbbells or a barbell. In the video I use the T-Bar, which is available on BodyRock’s website.
This routine will work your entire body, but it definitely focuses on shaping and sculpting your lower half. These exercises are great for sculpting a round booty, and strong/lean, shapely thighs.
Yesterday I built the Book Case for the nursery. As you can see, Buffy was excited that I left a little space open for her on there. Slowly but surely things are coming along. My baby shower is on Saturday so I will be focusing on finishing up the nursery after that. Less than 5-weeks to my due date!
I hope you enjoy today’s workout!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness. Jesse is on Instagram: @BenderCrosby1
Set your interval timer for 9 Rounds of 30/50.
*30 Seconds of Squat & Press Between Each Exercise.
It’s workout time! Today’s workout is focused on sculpting and shaping your lower body.
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.
As always, focus on form throughout each exercise. If you want to increase the challenge, you can do so by adding dumbbells to the workout.
It’s been a rough night for me. I’ve been awake on and off since 1:30 AM with a headache that just won’t go away. The third trimester of my pregnancy is definitely the most challenging so far. I have been sick a few times, and I am much more tired. Luckily, this seems to have no effect on the baby. He is just kicking away & being just as active as normal.
I hope that you enjoy today’s workout. I have some more pregnancy safe workouts to film/share with you all. Scheduling hasn’t worked out to get the newest workouts filmed yet, but as soon as I do I will be sharing them!
Have fun!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook @MelissaBenderFitness
Equipment: Chair or Bench to step up on. If you don’t have something you can step on, substitute Single Leg Sit to Stand for Step Ups.
*For Single Leg Sit to Stand: Start seated in a chair with your right leg extended in front of you. Push through your left foot to achieve a standing position. Slowly lower to starting position and repeat all reps before switching to the other side.
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
Yesterday we worked out Core with the Extended Plank Workout. Today we are focused on the lower half of our body with the Better Booty Workout.
Grab some dumbbells (or a barbell if you prefer!) and get ready to work up a sweat. Even though there aren’t any plyometric moves in this workout it had me sweating and breathing hard when I filmed it!
Post-Workout Sweat
Focus on form, and move as quickly as you can between each exercise. If you need a break listen to your body & select the number of reps that is right for you. By the end of the exercise it should be difficult to get in those last few reps. If it’s still easy it’s either time to increase the amount of weight you are using, or increase your number of Reps and/or Rounds.
Remember, it’s the challenge that changes you and makes you stronger!
1. Front Squat 2. Mountain Climber 3. Lunge Kick (right) 4. Lunge Kick (left) 5. Hip Thrust Frogger 6. Bulgarian Split Squat (right) 7. Bulgarian Split Squat (left) 8. Romanian Deadlift 9. Hip Thrust (right) 10. Hip Thrust (left)
Repeat 1-4X
Lunge Kick (part 1): Both Knees form 90 Degree Angles. Front knee over ankle.
Lunge Kick Part 2: Kick the rear leg to a comfortable height.
Return to starting position.
Split Squat (part 1): Back foot rests comfortably on a sturdy surface.
Split Squat (part 2): Lower your body, bringing the front thigh parallel to the ground.
Knee stays behind your toes.
Straighten the front leg to return to starting position.
Hip Thrust Frogger: In between each exercise return to a solid plank.
Form a straight line from shoulders, hips, to heels.
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
Today’s exercises are focused on shaping, sculpting and strengthening your lower body. This workout focuses on sculpting your glutes, thighs, and calves. I also incorporated movements to work the core and arms, but the lower body is the focus today.
Select a dumbbell weight that is challenging for you. I used 20 lb dumbbells, and a 15 lb dumbbell for the Overhead Split Squat. If the movements don’t feel challenging enough it is time to upgrade your weights! If you don’t have weight’s available, challenge yourself to do each exercise for a higher number of Reps.
Focus on using full range of motion (ROM) for each exercise to achieve the full benefits. When working with weights it is imperative to utilize good form. Keep the core strong through each exercise to protect your back. With any twisting motion don’t use momentum, be sure to control the full movement.
I hope you are ready for another great week of workouts! See you soon!
Today’s workout is all about Squat Variations! Changing your foot placement and movement patterns during different types of squats will activate and recruit different muscle groups. This routine will work your butt and legs from every angle.
I utilized Jump Rope cardio bursts for an extra burn, but you can choose any cardio variation you would like. Some other good ones are High Knees, Burpees, Mountain Climbers, or any other movement that will get your heart rate up. Remember, you can modify these workouts to suit your own needs. As long as you are challenging yourself you are on the right track. I especially like today’s workout because I don’t have to make any pregnancy modifications! I can go through this one without any changes.
Tonight Jesse and I teach Boot Camp. It’s our last Boot Camp class of the semester. I will miss everyone who is attending our classes right now. The good news is that means we will have more time to film new workouts! I have so many workouts to share, and blog post topics that I want to write about, and I just haven’t had enough time!
I am doing more extensive studies and research into Pelvic Floor Health, and Diastasis Recti. I will be writing an article about those topics, but I want to be sure I am drawing from the best scientific studies and information out there. As an Occupational Therapist I have access to a lot of great research and resources, and I want to utilize that information. I have to do a lot of continuing education hours to maintain my license, so I am focusing on these areas right now. I also have an upcoming training on Delaying Parkinson’s Disease through exercise.
Typically I focus on the broader aspects of fitness and health, which apply to a wide variety of people, but if there are certain topics that you are interested in please let me know! If I don’t have the answers, I enjoy learning about new areas of health and wellness.
I hope you enjoy today’s workout routine! Let me know if there is a topic you want to read about in the future. I have a list of topics that I am itching to write about!
Have fun!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness. Both Facebook and Instagram have changed their settings, so you can opt in for notifications from my page if you want the quickest updates!
