Guns and Glutes: Body Weight Workout (Real Time)

Knee Drop Plank

Reverse Plank Side Step

Hi Everyone,

I did this workout last night, and it got me very sweaty! The emphasis of this workout is on your booty, and core. This workout will help make your butt high, round, and tight. You will also work your arms. I felt this one in my triceps (the back of your arms, where many people want to tighten up and lose that jiggle.)

I also ran a little over 3 miles yesterday. Jesse and I started coaching our local high school’s cross country team, so we will both be running with the teams a lot.

Today I will be filming a new workout. In addition to the new workout I will also be interviewing Michael Prest about his recent win in an NPC body building competition. I will be finding out about his contest prep, and hopefully getting 1 or 2 of his favorite recipes to share with everyone.

So check back for that! See you later!

Melissa

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

or do this as an Interval workout: 50 seconds of work (max reps), 10 seconds of rest between each exercise.

Repeat 1-3X.

1. Squat Cross Kick (right)
2. Squat Cross Kick (left)
3. Dive Bomber
4. Butt Lift Squat
5. Walking Pushup
6. Reverse Plank Side Step
7. Tricep Pushup (right)
8. Tricep Pushup (left)
9. Seated Twist Stretch
10. Knee Drop Plank

Shape Your Butt, Tone Your Abs Workout

Hi Everyone,

My video from yesterday finally uploaded! I don’t know exactly what happened, but I had to upload it to youtube twice before it would work! Everything is good now though. I guess that means there will be two videos today. 🙂

In addition to this workout I also ran for 30 minutes, and walked for 30 minutes on my treadmill. Jesse did a long run yesterday so I had plenty of time on my hands.

I like the quote on the picture above. “Some people dream of success, while others wake up and work hard at it.” Don’t just dream. Make your dreams a reality. Your actions (or in-actions) help sculpt your world. Don’t let life just happen to you. Go out and make the changes that will get you where you want. Take it one step at a time, and before you know it your goals will be within your reach.

Thanks to Beef from www.askbeef.com for creating that poster for me. He is actually a great example of going out and making the changes required to get you where you want to be. Check out his transformation story.

I hope you enjoy this workout. There will be a new one later today!
Melissa

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

Repeat 1-3X

1. Tabletop Dips
2. Full Squat
3. Heel Beats
4. Superman
5. Single Leg Extended Butt Drop (right)
6. Single Leg Extended Butt Drop (left)
7. Boat Tap
8. Leg Lift/Hip Lift
9. Double Love Handle Killers (right)
10. Double Love Handle Killers (left)

Want to add some cardio? Try this: Bombshell Fat Burn 10 Minute Cardio Burst

Improve Your Rear View Workout Real Time: Melissa Bender

Hi Everyone,

Today I focused on working my glutes. I did some research yesterday, and I incorporated the exercises that were proven to be 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.

This workout was actually harder than I thought it was going to be. I planned on going through it 3 times, but I only went through twice (at 20 reps per exercise). This workout is my new favorite butt workout. 🙂 It will help lift, and shape your bum and thighs.

I hope you guys enjoy the workout!
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.

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

1. 1 Leg Squat (right)
2. 1 Leg Squat (left)
3. Plie Squat (with or without weight)
4. Step Up (right)
5. Step Up (left)
6. Plie Jump (with or without weight)
7. Warrior 3 Crunch
8. Heel Press/Extension (right)
9. Heel Press/Extension (left)
10. Pendulum Squat
11. Romanian Deadlift
12. Weighted Squat

Repeat 2X

Bonus Round Dip Station and Weights: Melissa Bender

Hi Everyone!

I did a great full body workout today. This is the bonus round of the workout. This one uses some weights, and my dip station. There is a list to the right side of this page that says “Equipment I May Use” that has links to products like the dip station on amazon for those of you who are interested.

I went through this portion of the workout once. I will be repeating this one two more times this evening before my shower. I like to do any workouts with weights while someone else is around in case I were to have some type of an issue and need help. Jesse headed out for his run immediately after filming me, and I went through the additional rounds of my workout.

Enjoy the workout. This was the main portion of my workout: Sculpt Your Body Home Workout

Melissa

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

1. Tick Tock Abs
2. Split Squat (right)
3. Split Squat (left)
4. Reverse Pushup with Kick
5. Weighted Squat

Tone it Up! Melissa Bender

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

Standing Workout Thighs, Hamstrings, and Glutes (Real Time)

Hi Everyone,

This was my second workout today! First was: 10 Minute Standing Ab Workout

This workout really focuses on your thighs, hamstrings, and glutes. It helps keep everything tight, toned, and gives your butt a nice round shape. You can see in the picture at the bottom of the page (and in the video) that I got super sweaty during this workout! It’s quick but it’s tough.

You can pair this workout with any of my other videos, or repeat it several times if you want it to be your only workout of the day. I would recommend adding one of the cardio videos if you are looking for a longer, full rounded workout today.

It’s going to be a fun week so be sure to check back for plenty of new posts, and workouts!

Melissa

Max reps during each 50 second interval, 10 seconds of rest in between each exercise.

Repeat 1-3X.

1. Paw Backs (right)
2. Paw Backs (left)
3. Sit to Stand (right)
4. Sit to Stand (left)
5. Heel Raise (right)
6. Heel Raise (left)
7. Chair Squat to Traditional Squat
8. Butt Kick with Resistance Band (right)
9. Butt Kick with Resistance Band (left)
10. Seated Toe Taps

Bikini Butt and Leg Workout

Hi Everyone,

This was my workout for the day! As soon as we were done filming Jesse did a hard run, and I did an easy 35 minute run. It was hot outside! Be sure to stay hydrated with your workouts, especially if you are outdoors.

There were gorgeous butterflies, and a big family of geese to keep us company. I recently read that going outside decreases your body fat percentage. Initial studies indicated that it may be linked to a decrease in stress that occurs when you spend time in nature.

You should feel the burn in your butt, thighs, and legs with this workout. I know I did! Working the muscles in your lower body is important for a variety of reasons. Your lower body houses many large muscles, so working this area increases your calorie burn. Also, it helps stabilize your entire body, while working your lower abs. Being truly fit and healthy should mean finding balance in your body.

I posted a new recipe for grilled eggplant. It’s delicious! So be sure to check that out under the recipes tab above.

I have yoga class tonight, so it’s been a busy and active day for me!

I hope you enjoy the workout!

Melissa

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

Repeat 1-3X.

1. Long Jump Burpees
2. Side Leg Lift (right)
3. Side Leg Lift (left)
4. Squat Kickback (right)
5. Squat Kickback (left)
6. Leg Series (right)
7. Leg Series (left)
8. Runners Lunge Kick (right)
9. Runners Lunge Kick (left)
10. Squat Kick (alternating)
11. Cheek to Cheek Plank
12. Plie Jump
13. Scissor Abs
14. Heel Pulse Squat

5 Minute Cardio Butt Blast: Melissa Bender Fitness

Hi Everyone,

This is the cardio portion (part 1) of my 20 Minute Full Body Interval Workout. Click the link if you want to do the entire workout! I broke up the videos so you could mix it up, or break up the workout to suit your needs. With workouts as short as 5 minutes who can’t find the time?

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

Melissa

All Levels: Max reps during each 50 second interval

1. In/Out Squat Jump
2. Step Up (right)
3. Step Up (left)
4. Warrior 3 Touch Down
5. Jump Up

Note: You do not have to jump or step onto something this high. Just make sure whatever you are stepping on is sturdy and secured. Safety should always come first.

Cardio/Jiggle Proof Thighs: Melissa Bender Fitness

Hi Everyone!

Yesterday my workout was a run. I uploaded an older video for anyone who doesn’t want to run today. I really liked this workout. It’s a tough one, and I really want to repeat it. I will be filming a new workout tonight, so be sure to check back. Also, I mentioned a new recipe in my video, and I will be sharing that this evening as well.

See you soon,
Melissa

Jiggle Proof Thighs and Butt
Beginner: 10 reps, 30 seconds for timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
Note: I used my interval timer for both cardio burst portions of the workout. I did 50 seconds of each timed exercise, with 10 seconds of rest in between. If you don’t have one use a stopwatch, over timer, cell phone timer, or you can guesstimate. I am putting the number of reps I fit in for each timed portion below). You can time your entire workout so you can see improvement as you repeat this one over time.
My total time: 36:40
Starter: Burpees
1. High Knees (timed)
2. Lunge Jump (timed)(I did 25 in 50 seconds)
3. High Knees (timed)
4. Plie Jumps (timed) (25 in 50 seconds)
5. High Knees (timed)
6. Runners Lunge to Balance (Warrior 3)(right)
7. Runners Lunge to Balance (Warrior 3) (left)
8. Side Plank Series (right)
9. Side Plank Series (left)
10. Diagonal Lunge Reach (alternate sides)
11. Standing Leg Lift (right)
12. Standing Leg Lift (left)
13. Prone Hamstring Curl (keep your knees up the whole time!)
14. High Knees (timed)
15. Jump Squat (timed) (I did 27 in 50 seconds)
16. Russian Kicks (timed)(I did 30. Right/Left=1)
17. Pendulum Squat (I did 20)
18. Jumping Jacks (I did 50)
Amp it Up Ending: Burpees!

Kick Start Your Workout

Hi Everyone,

This was my workout last night. I had upload issues, but it finished uploading while I was at work today. 🙂

This workout has tons of kicks. It’s great for your legs, butt, and core. It’s a dynamic workout that will activate your entire body. Have fun with it!

Time for me to get to tonight’s workout!
Melissa

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

Repeat 2-3X

1. Side Kick (right)
2. Side Kick (left)
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Standing Leg Lift (right)
6. Standing Leg Lift (left)
7. Back Leg Lift (right)
8. Warrior Leg Lift (right)
9. Back Leg Lift (left)
10. Warrior Leg Lift (left)
11. Round Kick (right)
12. Round Kick (left)
13. Jump Kick (right)
14. Jump Kick (left)
15. Tricep Kicks (alternate legs)

Glute-tastic: Melissa Bender Fitness Workout

Hi Everyone,

I mixed things up a bit with today’s workout! You will see what I mean when you watch the video. My favorite new exercise is high knees jump squats, so expect to see that one again soon!

This is a full body toning, fat burning workout. You don’t need any equipment to do this one. I use a kettlebell for one exercise, but you can do it with body weight.

Jesse made me a fabulous dinner so I am off to enjoy it!

Have a great workout,

Melissa

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

Repeat 2X

1. Side Jump Burpee
2. Pistol/One Leg Squat (right)
3. Pistol/One Leg Squat (left)
4. Standing Leg Lift Hop (right)
5. Standing Leg Lift Hop (left)
6. High Knees Jump Squat
7. Oblique Warrior (right)
8. Oblique Warrior (left)
9. Side Scissor Reach
10. Tricep Leg Lift

Buns and Abs Home Workout

Hi Everyone,

I enjoyed my workout today. I am adjusting to my new work schedule, but I am still a bit more tired than normal. Once I get through my workout I always feel so much better. In this workout I use my stability ball, and a resistance band, but I also show alternative body weight movements. The video is below and my workout breakdown is under the video.

Today I wanted to take a moment to talk about health. Being healthy is not the same thing as not being sick. In many ways being healthy is a choice. There are many areas in your life where you can chose to be healthy, including exercise and diet.

Many people would rather deprive themselves of food and nutrition to lose weight than exercise. I have mentioned before that skinny and fit/healthy can be completely different things. People struggle with this in all kinds of different ways.

What active choices do you make to stay healthy?

Melissa

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

Repeat: 2X

1. Jumping Jacks (or jump rope) (timed)
2. Lunge Kick Right
3. Lunge Kick Left
4. Butt Lift Plank
5. Side Scissor Reach
6. 3-Way Jump
7. Wall Sit Leg Lift (right)
8. Wall Sit Leg Lift (left)
9. Ball Pull Abs
10. Butt Lift Ball
11. Ball Twist
12. Ball Bridge (right)
13. Ball Bridge (left)
14. 1-Leg Ball Pull (right)
15. 1-Leg Ball Pull (left)
16. Resistance Band Bridge

Tighter Tush and Abs: Full Length

Hi Everyone,

This workout just did not want to upload! I finally got it. 😀

As the title shows, this one is all about shaping your butt and abs. It helps keep everything tight, toned and shapely. Also, the interval style of the workout really increases the intensity. Pair it with cardio and you have a really nicely rounded workout.

I ran a mile in between the two 5 minute rep portions of the workout. It took me 6 minutes and 58 seconds, so it was a nice hard working pace for me.

I went through the repetitions twice.

I will have new workouts for you this weekend, so be sure to check back!

Melissa

All Levels: As many reps as possible for each minute of exercise. The numbers in parenthesis are the number of reps I managed for each exercise my first time through. I was talking the second time, so I didn’t count for that round.

1. Plank Lift (I did 28)
2. Plank Leg Lift (alternating legs) (48)
3. Heel Pulse (86)
4. Bridge Pulse (67)
5. Bicycle (107)

CARDIO: I ran a mile, other alternatives are 10 minutes of jump roping, or one of the cardio workouts in the cardio tab above. Riding on a stationary bike, high knees, and jumping jacks are other great options.

1. Rib Push (46)
2. Leg Lift/Hip Lift (20)
3. Oblique V-up (right) (27)
4. Oblique V-up (left) (26)
5. Butterfly sit-up (14)

400 Rep Exercise Challenge: Melissa Bender Fitness

Hi Everyone,

Tonight I did this exercise challenge and a run. It was absolutely gorgeous outside so I took advantage of it and ran 3.49 miles. Something about warmth and sunshine just energizes me!

It seems like every day closer to spring brings me more energy. Today I had some extra time, so I worked out hard. The challenge was tough. For me the hardest exercise was the ball pull, but I am glad that I got through it.

I made a delicious vegetable and shrimp curry stir fry for dinner to top of my healthy day. I will post pictures of it later tonight. It was delicious, and full of spice and flavor (a good combination for both food and life!)

Anyway, enjoy your evening! May something motivate and inspire you today!

Melissa

1. Squats
2. Warrior 2 Lift (right)
3. Warrior 2 Lift (left)
4. Ball Pull

Repeat 4X

Ham It Up! All About Hamstrings: Melissa Bender Fitness

Hi Everyone,

Tonight’s workout really focuses on your glutes, hamstrings, triceps, arms, shoulders and back. It’s another tough one. I have been really upping the ante with the last few workouts. They are very intense.

After finishing this workout I did one mile on the treadmill (it took 7 minutes, and 4 seconds). I wanted to add an additional quick cardio blast. You can run, jump rope, do high knees, or the 10 minute cardio from the Bombshell Body Fat Burn workout.

Enjoy the workout. Move as quickly as you can from one exercise to the next to really optimize your burn during and after the workout.

Have fun!
Melissa

Ham It Up!

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

Add 5-10 minutes of cardio after finishing this workout to really maximize your fat burn.

Tricep Leg Series (right)
Tricep Leg Series (left)
Burpee
Right Pulse Lunge Jump
Left Pulse Lunge Jump
Spin Jacks
Heel Tap Squat Jumps
Hydrant Lift (right)
Hydrant Lift (left)
Booty Push (right)
Booty Push (left)
Cross Step Down Dog (right and left=1 rep)
Lifted Leg Cross Reach (right)
Lifted Leg Cross Reach (left)
Jumping Side Plank
Frog Squat
Tricep Reverse Sit-up

How to do Warrior 3 Pose/Single Leg Deadlifts with Modifications from A…

How to video for Warrior 3 Pose/Single Leg Deadlifts. Variations from beginner to advanced.

Fantastic Butt Shaper: Melissa Bender Fitness

Hi Everyone,

Tonight’s workout focuses on your glutes, and thighs. There will be a brand new workout tomorrow. I am going to try to make up for lost time this week. I had to miss a couple of workouts because I wasn’t feeling well. I’m all better now though!

In tonight’s workout I use weights and a stability ball, but I show bodyweight variations for all of the exercises as well. So you can work out at your level and build up when you repeat this workout in the future.

Have a great night,

Melissa

Fantastic Butt Shaper

Beginner: 15 reps, 30 for bicycle and hip lift

Intermediate: 20 reps, 40 for bicycle and hip lift

Advanced: 25 reps, 50 for bicycle and hip lift

1. Good Mornings

2. Mountain Climber

3. Ball Tuck (butt)

4. Ball Pull-in (abs)

5. Leg Circles (with or without ball) Right

6. Leg Circles Left

7. Single Leg Deadlift (Weighted Warrior) (right)

8. Single Leg Deadlift (Weighted Warrior) (left)

9. Squat

10. Bicycle

11. Hip Lift

12. Side Lying Leg Lift (left)

13. L Leg Lift (left)

14. Side Lying Leg Lift (right)

15. L Leg Lift (right)

7 Moves to a Sexier Body

Hi Everyone,

Today’s workout is short, but effective. It works your legs, especially your hamstrings and glutes, your entire core, and your arms.

Confession time, I am sick today. I have a fever, and am feeling pretty weak. I probably shouldn’t have worked out at all, but I was feeling better for a little while. I only went through the workout once because I could tell that was all my body could take. I probably should have just taken the day off and rested. The reason I am sharing this is because it’s a “what not to do” story. If you aren’t feeling good don’t push it! It was dumb of me to do, and I’m not feeling so hot now as a result.

Anyway, even though the workout is short, it should still be challenging. Have a great night!

Melissa

7 Moves to a Sexier Body

Beginner: 10 reps, repeat 2X

Intermediate: 15 reps, repeat 2X

Advanced: 20 reps, repeat 3X

1. Weighted Warrior (left)

2. Weighted Warrior (right)

3. Butt Walker

4. Heel Tap Abs

5. Hip Lift

6. Ab Wringer

7. Walking Pushups

Bombshell Body: Part 2 of 3. Bombshell Butt: Melissa Bender Fitness

Hi Everyone,

Here is part 2 of the Bombshell Body workout: Bombshell Butt. This one is focused on your glutes, and uses some of the best body weight exercises out there to shape and tone your bottom. This routine will help you get a nice, firm, shapely bum.

Don’t forget to do the Bombshell Fat Burn first and finish with Bombshell Abs!

Melissa

Bombshell Body Workout

Part 2: Bombshell Glutes

Beginner: 10 reps, 30 seconds timed exercise

Intermediate: 15 reps, 45 seconds

Advanced: 20 reps, 60 seconds

1 Leg Squat Pulse (left): Timed
1 Leg Squat Pulse (right): Timed
Hydrant/Kick Back (left)
Hydrant/Kick Back (right)
Jump Lunge
Elevated Hip Lift
Stability Ball Hamstring Curl

Hard Butt, Tight Abs: Melissa Bender Fitness Workout

Hi Everyone,

I wanted to take a moment and share with you some information I learned about how to boost your metabolism. I read an article in Fitness Magazine (www.fitnessmagazine.com) about how workouts boost your metabolism both during, and after a workout. I had heard this before, however, what was really interesting was the amount of calories burned after your workout.

For 50 minutes of weight lifting you increase your calorie burn afterward by 14 calories. For a 19 minute session that combines resistance exercises and cardio bursts (sound familiar????) you burn an additional 25 calories afterward. Those extra calories burned add up throughout the day.

In addition, each pound of fat you have in your body burns 3 calories per pound, per day. Each pound of muscle burns 14 calories per pound, per day. So I did the math to find out exactly what that means in the real world. J

Two women who both weight 135 pounds may look very similar but have very different body compositions and metabolisms.

If a 135 pound woman has 21% body fat (which is in the healthy range) they are burning a total of 1578.05 calories per day from their muscle and fat.

A woman who weighs 135 pounds and has 40% body fat will only burn 1296 calories per day from muscle and fat. Many women who look skinny fall in this range. Although they are thin they are at increased risk of diabetes, heart disease, and other health issues that are linked to higher percentages of body fat.

This also explains why the more muscular person seems to be able to eat whatever they want without gaining a pound, and the less muscular individual may need to watch what they eat to prevent weight gain.

I hope this information was interesting and helpful! Today’s workout focuses on your glutes and core. Tomorrow is going to be a more intensive cardio day. J

Melissa

Hard Butt, Tight Abs Workout

Beginner: 10 reps, 30 seconds timed

Intermediate: 15 reps, 45 seconds timed

Advanced: 20 reps, 60 seconds timed

1. Plank twist (timed)

2. Side Lunge (alternating sides)

3. Boat (timed: alternate holding the pose and scissoring the feet while holding the pose)

4. Forward/Backward Lunge (right)

5. Bicycle (timed)

6. Forward/Backward Lunge (left)

7. Leg Circles (full reps on the right and left leg respectively)

8. Chair pose (timed: alternate pulses on feet and balls of feet)

9. Angel Abs

10. Hydrant Lift (right and left side, full reps for each)

11. Side Plank Lift with Knee (right and left)

12. L Lift (right and left)

13. Seated Twist

14. Kick Backs (right and left)

15. Single Leg Lift (right and left)