One round of this workout only takes 10 minutes. You can repeat it up to 3X, and it is a great one to pair with some cardio. I have gotten a lot of requests for “quiet” workouts that don’t involve a lot of jumping. So for those of you with neighbors who are tired of hearing your ploy-moves bookmark this one!
This workout targets your Abs & Thighs. Be sure to keep your core strong and engaged during all of the movements. You will feel the burn in your thighs during this one!
I will have the next workout posted tonight!
Melissa
PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness Fit Fashions are from Affitnity and can be found at www.affitnity.com . You can get 15% off of your purchase with the code BenderFitness at checkout.
–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
Hi Everyone! Today is Day 15 of my HIIT the New Year Hard Workout Challenge. Tonight’s workout is a full body routine, that emphasizes rounding and shaping your tush. Even though it’s focused on tightening and toning your behind this workout also incorporates ab and arm toning as well. I prefer compound movements because they allow you to work a variety of muscles at one time. This creates functional strength, while also providing an aesthetically pleasing physique. It’s been a while since I incorporated weights into my workouts. As always, you can complete this workout with body weight only. I tried to keep my primary focus on form throughout the workout. If you have followed my workouts for a while you know I always emphasize proper form, but this is particularly true any time you are using weights.
I followed this workout with a run on the treadmill. I decided to do mile repeats. I ran one mile at a time, followed by a rest break equal to half of my mile time. I ran my first mile in 6 minutes and 35 seconds, and I rested for 3 minutes and 15 seconds before running my second mile. I actually picked up the pace a bit for miles 2 and 3, because I was feeling great and wanted to increase the challenge.
I ran a total of 3 miles. My running time was 19 minutes and 5 seconds. I woke up this morning knowing that I wanted to do a hard run today, and it felt great to listen to my body. Some days I just want to work hard, and get sweaty. 🙂 Because I was doing a hard run I only went through the workout once today. I hope you guys enjoy it! I have more fun recipes for you so be sure to check back! Melissa PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps 1. High Knees 2. Sidewinder Pistol Squats (right) 3. Sidewinder Pistol Squats (left) 4. Front Weighted Squats 5. Scissor Abs 6. Mountain Climbers 7. 1 Leg Bridge Extension (right) 8. 1 Leg Bridge Extension (left) 9. Romanian Deadlift 10. Supergirls 11. High Knees 12. 1 Leg Weighted Lunge (right) 13. 1 Leg Weighted Lunge (left) 14. Ball Pull 15. Elbow Taps
Today’s workout is all about the lower body! This is a throwback workout. I planned on filming a new workout this evening, but I have a headache that I don’t want to turn into a migraine, so I am taking the night off.
This morning I did a 4.25 mile Interval Run Workout on the Treadmill. If you want to do an interval treadmill workout you can try: This One.
I used dumbbells and a barbell for this workout, but all exercises can be performed with body weight or dumbbells. Select whatever is going to challenge you the most!
Even though this was a non-plyometric workout I was dripping with sweat and breathing heavily from the challenge of the workout.
Beginner: 10 Reps Intermediate: 15 Reps Advanced: 20 Reps 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)
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.
Hi Everyone! Today’s workout is focused on shaping & sculpting the Lower Body. This routine also incorporates some great core strengthening moves. A strong lower body gives you the strength and power for a variety of movements, and helps maintain your pelvic alignment. When you utilize a balanced workout program you improve your body’s biomechanics, which helps improve your overall strength, health and fitness. You can find today’s Bonus Workout move on Instagram: Here (@BenderFitness). I am posting a different Bonus Workout move every day this month. I apologize for the video quality of today’s workout. Jesse was in a wedding, and he was busy with wedding obligations all day. I used my computer to self-film the workout. My DietBet Challenge just started. If you want to join you can do that here: www.dietbet.com/BenderFitness. The pot is over $15,700 now, and everyone who hits their weight loss goal splits the pot. Have fun with the workout! 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.
1. Leg Series (right) 2. Leg Series (left) 3. Side Plank Leg Lift (right) 4. Side Plank Leg Lift (left) 5. Hip Thrust (right) 6. Hip Thrust (left) 7. Side Plank Thigh Squeeze (right) 8. Side Plank Thigh Squeeze (left) 9. Seated Leg Lift (right) 10. Seated Leg Lift (left) 11. Heel Press Pushup (right) 12. Heel Press Pushup (left) 13. Heel Lift Squat 14. Forward Fold Lift (right) 15. Forward Fold Lift (left) Repeat 1-3X. *Optional: Pair with 15-30 Minutes of Cardio of Choice.*
Hi Everyone! I didn’t have time to workout over the last few days. Christmas and Christmas Eve we spend with family, and there wasn’t enough time to workout. I am super excited to workout today! You can check back later for a brand new workout, in the meantime you can try this one! This workout is an intense 20 minute interval workout. I broke the workout up into four 5-minute rounds. Keep rest minimal between rounds, but be sure to listen to you body. It helps to have some water handy. I was dripping sweat like crazy during this workout! This is a really great full body routine, with lots of compound movements to maximize fat burning and body sculpting all at one time. I will definitely see you later with a new workout! Melissa You can also find me on Facebook, Instagram or Twitter. 🙂
I am playing catch-up to get the newest workouts posted again! I have worked overtime for the last three weeks, and I missed a few workouts due to complete exhaustion. This is an oldie, but I have two new workouts to share. I will get one of them posted today, and the second one posted tomorrow.
Today’s workout is focused on building strength and definition to the arms and lower body. One round took me about 12 minutes. I followed it up with jump roping. I did 500 jumps over my jump rope, which took between 3-4 minutes.
This workout can be repeated if you want a longer, more intense workout.
I used two 20 lb dumbbells, and my barbell is 75 lbs. Choose a weight that is challenging for you, and focus on using appropriate form.
I am starting to feel changes in my endurance and energy throughout the day.
Once you complete your workout don’t forget to check in on Facebook, Instagram, or Twitter. 🙂
Enjoy the workout!
Melissa
PS Fit Fashion: Workout Pants and Sports Bra are from Affitnity.com, and you can get 15% off your entire order with the code BenderFitness at checkout.
Click the link to get your own Gymboss Interval Timer! Equipment: Dumbbells and Barbell. *Select a weight that challenges you, but you can maintain good form with. If you don’t have a barbell, complete the exercises with dumbbells. If you don’t have dumbbells you can find something around the house (a gallon of water weights about 8.3 lbs).
It’s Throw Back Thursday! This is one of my favorite workouts for sculpting your tush. This workout incorporates exercises that have been scientifically proven to be the most effective at activating all of the muscles that make up your butt. The number one, BEST, exercise for your butt is the one legged squat. It’s tough, but I show some variations in the video.Â
Â
This workout will help lift, and shape your bum and thighs.Â
Today’s workout is focused on the lower body and the core. The entire workout is completed in standing position. Cardio Bursts are incorporated throughout the workout to increase the intensity and fat burn.
As always, focus on form with each exercise. To achieve the maximum benefit you want to complete the movement in the full range of motion and with the appropriate body mechanics. If you aren’t sure if you’re doing a movement right ask a friend to look at your form, or take a photo of you doing an exercise so you can see your own form.
I hope you enjoy today’s workout!
Melissa
You can also find me on Facebook, Instagram or Twitter. Use @BenderFitness or #BenderFitness to show me your workouts!
Click the link to get your own Gymboss Interval Timer! Set your Interval Timer for 15 Rounds of 30/50. Cardio: Jump Rope, Rope-less Jumping or High Knees. *Cardio 1. Warrior III Squat (right) *Cardio 2. Warrior III Squat (left) *Cardio 3. Chair Twist *Cardio 4. Sumo Squat *Cardio 5. Twisting Sumo Squat (right) *Cardio 6. Twisting Sump Squat (left) *Cardio 7. Pendulum Squat *Cardio 8. Warrior Heel Press (right) *Cardio 9. Warrior Heel Press (left) *Cardio 10. Forward/Backward Lunge (right) *Cardio 11. Forward/Backward Lunge (left) *Cardio 12. Side Lunge (right) *Cardio 13. Side Lunge (left) *Cardio 14. Goddess Reach *Cardio 15. Chair Balance
I hope you’re ready to sweat! Today’s workout is a great fat burner that targets the lower body. This routine incorporates some of my favorite butt-lift moves. If you wanter a rounder, perkier derriere you will like this workout.
In this workout I used two 20 pound dumbbells, a jump rope and a chair. If you aren’t ready to add weight you can do this exercises with body weight only. If you want to add weight, but don’t own any you can get creative and use a milk jug or other household items. If you are getting creative, just beware that the weight distribution will be different so it may be more challenging.
For those of you without a jump rope you can do rope-less jumping, high knees or mountain climbers. Pick an exercise that will keep your heart rate going, and have you working up a sweat.
I hope you enjoy today’s workout! Check back because I will be sharing a brand new workout. 🙂
PPS My sports bra is from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.
Click the link to get your own Gymboss Interval Timer! Set your Interval Timer for 15 rounds of 10/50. 1. Jump Rope 2. Burpee 3. Jump Rope 4. Warrior Deadlift (right) 5. Jump Rope 6. Warrior Deadlift (left) 7. Jump Rope 8. Bulgarian Split Squat (right) 9. Jump Rope 10. Bulgarian Split Squat (left) 11. Jump Rope 12. Single Leg Sit to Stand (right) 13. Jump Rope 14. Single Leg Sit to Stand (left) 15. Jump Rope Repeat 1-4X
I think you’re going to enjoy the challenge of today’s Lower Body Workout. This one uses some great moves to sculpt and shape the lower body from every angle. To get the best results both functionally and aesthetically it’s important to create muscular balance in your body and strengthen all of the supporting muscles. These exercises are super effective for toning, strengthening and sculpting.
I have a new workout to share, and I will be posting it today. 🙂
See you later with another new workout! Melissa PS You can check in with your progress on Facebook, Instagram or Twitter. #BenderFitness or @BenderFitness
1. Plie Squat Press 2. Down Dog Cross (right) 3. Down Dog Cross (left) 4. Side Lunge Lift (right) 5. Side Lunge Lift (left) 6. Runners Lunge Kick (right) 7. Runners Lunge Kick (left) 8. Leg Series (right) 9. Leg Series (left) 10. Forward Fold Stretch Repeat 1-3X
Plie Squat Press: Turn Toes Out. Plie Squat until thighs come to parallel. Press through the heels to lift and press the weight toward the ceiling.
Leg Series: Keep the Hips Lifted through the Exercise. Lift the Leg Toward the Ceiling. Drop the hips toward the floor and then lift pressing through the foot.
Runners Lunge Kick. Start in a Runners Lunge Holding a Weight in front of your forward foot. Bend the elbow to lift the weight to your shoulders. Press through the front heel to lift to standing position. Kick the back leg in front of you. Return to starting position.
Hi Everyone! I have a new workout for you! During this workout I did High Knees as my cardio of choice, but you can substitute jumping rope or an alternate cardio if you prefer. I repeated this workout 4X. The video below was filmed during my fourth time through the workout, and I was definitely starting to get tired. These are the actual workouts that I do to stay in shape. When you see me sweat, struggle, and breath heavy it’s because I am working hard. I think it’s important to share the struggles. Workouts should challenge you! If they don’t, it’s time to push harder or modify what you are doing (remember the high knees with weights in my Sweat Burn Sculpt: 18 Minute Workout? That’s one way to increase the intensity.) Don’t be afraid to push yourself. If you need a break during the workout, take one and get right back into it as soon as you are able. I mentally kept track of my reps and tried to beat my number of reps for each exercise when I repeated the rounds. It’s a good way to motivate yourself to keep moving. I hope you enjoy the workout! Melissa PS Don’t forget that you can find me on Facebook, Instagram or Twitter. The posts are a great way to stay motivated and on track. 🙂 My pants today are from www.Affitnity.com and you can get 15% off with the code BenderFitness at checkout.
Equipment: Gymboss Interval Timer set for 12 Rounds of 30/50. *30 Seconds Cardio, 50 Seconds Max Reps* Repeat 1-4X *Cardio 1. Slow Pushup or Plank *Cardio 2. Leg/Hip Lift *Cardio 3. Lunge Jumps *Cardio 4. Tricep Push-Ups (right) *Cardio 5. Side Plank Hip Lift with Elbow Tap (right) *Cardio 6. Burpees *Cardio 7. Tricep Push-Ups (left) *Cardio 8. Side Plank Hip Lift with Elbow Tap (left) *Cardio 9. X-Jumps *Cardio 10. Walk the Plank *Cardio 11. Alternating Side Plank Leg Lifts *Cardio 12. Tuck Jumps
Hi Everyone! Today’s workout is a 20 Minute HIIT workout that combines fat burning and body sculpting exercises. This workout will challenge your cardiovascular system and get you sweating. Scientific research has shown 20 minutes of HIIT to be the optimum for increased metabolic rates throughout the day. One round takes 20 minutes, and you can repeat it up to 3X. You can repeat the workout immediately, or separate it and get sweaty twice today! Working up a sweat multiple times per day instead of in one longer session can be beneficial for regulation of your blood sugar levels, and keeping your metabolism boosted. I am also starting to focus on a return to clean eating, so I will be sharing more about meals and recipes. Today for lunch I had: Avocado Curry Chicken Salad. Remember, eating healthy doesn’t have to mean eating bland! Don’t forget that you can find me on Facebook, Instagram or Twitter. The posts are a great way to stay motivated and on track. 🙂 This is an older workout, but I do have a new one to share with you (just didn’t have enough time to get it uploaded yet! I hope to have enough time in between work and boot camp to get the workout posted so check back! Have fun! Melissa
Hi Everyone! I took a rest day yesterday because I was feeling super fatigued. I needed to give myself a day off. Tonight I teach yoga class, but I am hoping to also share a quick core workout, so check back. In the mean time, this is a great lower body workout! This is the second workout in my “Jump and Burn” workout series. The first workout was: Plank and Burn which focused on strengthening the core and fat burning. Today’s workout is focused on the lower body. I used a jump rope and dumbbells, but all exercises can also be performed with body weight. Always work to your own level, and focus on form. If you can’t maintain form while using a weight stick with body weight until you build up the strength and stability. This workout targets the entire lower half in every plane of movement. That means you are utilizing all of the small and large muscles and creating balanced strength throughout your body. Enjoy the workout! Melissa PS FitnessRX recently shared a great article about the benefits of jump roping: Jump Into Quick Fat Loss.
Equipment: Gymboss Interval Timer set for 15 rounds of 50/30, jump rope, and two dumbbells.
Max Reps Jump Roping during each 30 second interval. Max Reps during each 50 second interval. Total Workout Time: 20 Minutes *High Knees can be substituted for Jumping Rope. 1. Squat Jump -Jump Rope 2. Side Lunge Punch -Jump Rope 3. Single Leg Hip Thrust (right) -Jump Rope 4. Single Leg Hip Thrust (left) -Jump Rope 5. Monkey Tuck Jump -Jump Rope 6. Plie Jump -Jump Rope 7. Romanian Deadlift -Jump Rope 8. Chair Lunge -Jump Rope 9. Sit to Stand (right) -Jump Rope 10. Sit to Stand (left) -Jump Rope 11. Curtsy Lunge Kick (right) -Jump Rope 12. Curtsy Lunge Kick (left) -Jump Rope 13. Step Up (right) -Jump Rope 14. Step Up (left) -Jump Rope 15. Burpee
During Romanian Dead-lifts keep your back flat and weights close to your legs.
Today’s workout is focused on strengthening and shaping your backside. In this routine you will work your butt from multiple angles, which will help strengthen and sculpt your glutes.
I have done a lot of research on the best glute exercises. I am sure you have heard that if you want a better butt you have to squat. That is part of the equation. Squating is actually NOT the best exercise for your butt! You may have also heard “Heavier weights, low reps are the only way to sculpt your butt.” That is also not true.
So what is the truth? Your butt is a series of muscles. To effectively work and strengthen these muscles you need to exercise them in several different planes of motion. They are made up of fast and slow twitch fibers. These muscles respond to both lower rep and higher rep exercises.
GASP! You mean both sides of this argument are correct? I sure do!
Over and over again research has shown that there are positive benefits from incorporating a variety of different movements and styles into workouts.
For more information on Glute Training Myths check out this article from FitnessRX: 6 Glute Training Myths. I love the articles in FitnessRx because they are backed by Peer Reviewed Scientific Studies. If you scroll to the bottom of the article they have links to all of the articles referenced.
Today’s workout incorporates plyometric movements, static movements, single leg movements, and moves your body through multiple planes to target all of the muscles that make up your backside.
I hope you enjoy it!
Melissa
PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. PPS This workout outfit is from Affitnity. www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.
Romanian Deadlift Weight of choice. Focus on keeping the back flat. Butt reaches back with weight in the heels. Squeeze through the glutes and hamstrings to return to standing.
Goddess Squat Hold this position. Thighs lower to parallel or as close as you can with knees pressing outward. Do not allow the knees to collapse inward. For increased shoulder ROM extend arms as pictured. Hands can also be placed in prayer position.
Pendulum Squat Hop Start with both legs together in a close leg squat. Kick the right leg out to the side with the knee facing forward. Return to Squat. Repeat Left. From your starting position hop up, driving your hands toward the ceiling. Repeat.
Leg Series Start as pictured above. Keep the hips lifted throughout the movement. Core and glutes strong and engaged. Raise the extended leg toward the ceiling. Lower the hips toward the floor. Immediately press hips and foot back up. Lower leg to starting position. Repeat. Complete reps on both sides.
Warrior/Single Leg Deadlift Focus on keeping the back flat throughout the movement. Weights stay close to your body. Back leg extends, knee facing the floor. Return to standing between each movement. Complete all reps on both sides.
Table Top Pose This is a static pose. Keep the hips lifted. Straight line from knees, to hips, to shoulders. Core and glutes strong and engaged. Finger tips point toward the heels. Hands directly below your shoulders. *If you have decreased shoulder ROM you may not be able to form a straight line with your body. Flexibility increases with time and practice. Do not force it.
Surfer Keep the back straight. Hips press back and lower your thighs toward parallel. Jump into the air and rotate your body 180 degrees. As you land focus on keeping the back straight and pressing the hips back.
Single Leg Hip Thrust Press your extended leg up and toward the ceiling. Try to lift to a single leg table top position. Bring the hips back toward the hands and repeat the movement. Complete all reps and repeat on the other side.
Weighted Lunge Twist Start in standing position with arms bent at the elbows, weight at shoulder level. Step back toward the corner of the room. Turn toward the hip of the forward leg. Bring the weight to the outside of your hip. Return to start. Repeat on the other side, alternating.
Chair Pose Core tight, extend the hips back and bend at the knees. Hands can reach over head or hold at prayer position. Hold this pose.
After an insanely busy weekend I am back with a new workout!
This workout is low impact on your joints, but challenging. It is focused on strengthening and sculpting your midsection, butt and thighs. You can repeat this workout 1-4X.
I went through this workout once and ran 4 miles on the treadmill at incline .5 in 31 minutes and 39 seconds. I want to make sure I’m not to tired come race day.
My half marathon is just a few days away, so I will be writing about my training schedule. Be sure to check back if you’re interested! This is a great workout to help maintain proper running alignment, and improve your form and endurance during running. It’s a great routine to add to your cross training.
Even if you’re not a runner, it’s a great workout.
Have fun! Don’t forget to tag me on Instagram, Twitter or Facebook(@BenderFitness and #BenderFitness) if you’re following along!
See you later with a new workout and Half Marathon Training update.
Equipment: Gymboss Interval Timer set to stopwatch for time. Reps: Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps
1. X-Plank 2. Hydrant Extension (right) 3. Hydrant Extension (left) 4. Lunge to Warrior III (right) 5. Lunge to Warrior III (left) 6. Down Dog-Plank-Up Dog 7. Modified Side Plank Reach (right) 8. Modified Side Plank Reach (left) 9. Leg Series (right) 10. Leg Series (left) 11. Crossed Twisting Sit-up (right) 12. Crossed Twisting Sit-up (left) Repeat 1-4X
This workout is all about the lower body (video and breakdown are posted below)! I used dumbbells and a barbell for this workout, but all exercises can be performed with body weight or dumbbells. Select the option that is going to challenge you the most!
Even though this was a non-plyometric workout I was dripping with sweat and breathing heavy from the challenge of the workout. If you are up for it follow the routine with 1 mile of easy paced running or your equivalent cardio of choice.
Half Marathon Training Update: Today I did 6.55 miles around my goal half marathon pace. It took me 51 minutes and 50 seconds. Last year I finished my first half in 1:46:38. Ideally I would like to meet or better that time, but I am nervous about that goal because I missed a lot of training due to my car accident.
The race is 9 days away! If I meet my goal fantastic! If I don’t, that’s okay too. Bottom line? I am going to run 13.1 miles in 9 days. No matter what time I do it in that’s pretty darn awesome!
I planned on filming a new workout tonight also, but I decided not to push my body so hard. I want to balance my training. New workout (for sure!) tomorrow when I get home from work.
Jon, the certified Nutritionist/store owner at Total Nutrition Mansfield will be writing another post for my blog so if you have a question for him post it in the comments or on my Facebook page!
Melissa
PS Fit Fashion: Pants are from Affitnity and Bender Fitness followers always get 15% off with the code BenderFitness at checkout.
People always ask me about these shoes and they are the Women’s Reebok Crossfit Nano 2.0. You can still find them a few places in the pink or you can custom create them in your own color combination on their website. I don’t have any discount code for you guys, but if you sign up for their e-mail they usually give you 15% off of your order.
Today’s workout had me sweating!
Beginner: 10 Reps Intermediate: 15 Reps Advanced: 20 Reps 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)
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.
Today starts a brand new month, with brand new workouts!
I hope you all enjoyed by September Diet Bet Challenge (you can find the full 30 Day Workout List HERE).
As you may already know I was rear ended in a car accident at the end of August. I had some lingering neck pain which required time to heal. I did this workout during the healing process. It’s a low impact, lower body workout.
I love plyometric movements, but you can get in a fantastic workout without jumping. You can even still work up a sweat!
Also, I filmed this workout a while ago (I waited to share it until after the 30 Day Challenge ended). As an injury update, I am feeling much better now. I think I am (finally!) fully healed.
I hope you enjoy this workout! I have another new workout for you tomorrow.
Melissa
1. Squat 2. Wall Sit Leg Lift (right) 3. Wall Sit Leg Lift (left) 4. Around the World Lunge (right) 5. Around the World Lunge (left) 6. Step-Up (right) 7. Step-Up (left) 8. Split Squat (right) 9. Split Squat (left) 10. Sit to Stand (right) 11. Sit to Stand (left) 12. Side Step Up Lift (right) 13. Side Step Up Lift (left) 14. Goddess Squat Reach (right) 15. Goddess Squat Reach (left)
I hope you’re ready to sweat and bring that jump rope out again today (an invisible jump rope is fine too)! Today’s workout is a great fat burner that targets the lower body. This routine incorporates some of my favorite butt-lift moves. If you wanter a rounder, perkier derriere you will like this workout.
In this workout I used two 20 pound dumbbells, a jump rope and a chair. If you aren’t ready to add weight you can do this exercises with body weight only. If you want to add weight, but don’t own any you can get creative and use a milk jug or other household items. If you are getting creative, just beware that the weight distribution will be different so it may be more challenging.
For those of you without a jump rope you can do rope-less jumping, high knees or mountain climbers. Pick an exercise that will keep your heart rate going, and have you working up a sweat.
Click the link to get your own Gymboss Interval Timer! Set your Interval Timer for 15 rounds of 10/50. 1. Jump Rope 2. Burpee 3. Jump Rope 4. Warrior Deadlift (right) 5. Jump Rope 6. Warrior Deadlift (left) 7. Jump Rope 8. Bulgarian Split Squat (right) 9. Jump Rope 10. Bulgarian Split Squat (left) 11. Jump Rope 12. Single Leg Sit to Stand (right) 13. Jump Rope 14. Single Leg Sit to Stand (left) 15. Jump Rope Repeat 1-4X
Welcome to Day 11 of the DietBet Challenge! Good job sticking with the challenge and the workouts!
Today we are doing a Lower Body Workout. This one uses some great moves to sculpt and shape the lower body from every angle. To get the best results both functionally and aesthetically it’s important to create muscular balance in your body and strengthen all of the supporting muscles. These exercises are super effective for toning, strengthening and sculpting.
Melissa PS You can check in with your progress during the challenge on Facebook, Instagram or Twitter.
1. Plie Squat Press 2. Down Dog Cross (right) 3. Down Dog Cross (left) 4. Side Lunge Lift (right) 5. Side Lunge Lift (left) 6. Runners Lunge Kick (right) 7. Runners Lunge Kick (left) 8. Leg Series (right) 9. Leg Series (left) 10. Forward Fold Stretch Repeat 1-3X
Plie Squat Press: Turn Toes Out. Plie Squat until thighs come to parallel. Press through the heels to lift and press the weight toward the ceiling.
Leg Series: Keep the Hips Lifted through the Exercise. Lift the Leg Toward the Ceiling. Drop the hips toward the floor and then lift pressing through the foot.
Runners Lunge Kick. Start in a Runners Lunge Holding a Weight in front of your forward foot. Bend the elbow to lift the weight to your shoulders. Press through the front heel to lift to standing position. Kick the back leg in front of you. Return to starting position.
Hi Everyone! Welcome to Day 4 of the DietBet Challenge! You can still sign up for the challenge and your chance to win your portion of the Jackpot (which is over $13000!) at www.dietbet.com/Benderfitness. Today’s workout is all about the lower body. I did this workout for reps and one round took me about 30 minutes. You can choose to repeat the workout or pair it with some gentle cardio (about 30 minutes). In this workout I use dumbbells, but I also demonstrate body weight variations for each exercise. If you’re ready to increase the challenge try adding some weight. Always choose a weight that you can use while maintaining good form. If you don’t have weights it’s okay! You can still get in a great workout! I hope you enjoy Day 4! Don’t forget to check in! The daily check-ins are a great way to stay motivated and accountable for your workout. You can check in on Facebook, Instagram or Twitter. All you have to do is comment, like the post, or tag in in a picture of you (or your weights, etc) once you have completed the workout! Have fun! Melissa
10-20 Reps Each Exercise 1. Squat or Deadlift 2. Split Squat (right) 3. Split Squat (left) 4. Burpee Tuck Jump or Bear Complex 5. Side Lunge Lift (right) 6. Side Lunge Lift (left) 7. Chair Lunge Twist 8. Burpee Tuck Jump or Bear Complex 9. Curtsy Lunge Twist (right) 10. Curtsy Lunge Twist (left) 11. Deadlift or Flat Back Lift 12. Burpee Tuck Jump or Bear Complex 13. Flying Seagull (right) 14. Flying Seagull (left) 15. Dancing Goddess
