standing workout

Full Body Standing Dumbbell Workout

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Hi Everyone!

It’s workout time! Today I have a throwback workout for you. This routine is completed in standing, so you don’t have to get down on the floor/mat. Today’s workout is from a 30-Day Workout Challenge I hosted: it can be found HERE. 

Today’s workout is a full body routine that utilizes dumbbells. I alternated between 12 and 20 lb dumbbells. You want to select an appropriate weight that you can use to increase the challenge, while also maintaining appropriate form for each exercise.

Anytime you use weights you want to make sure you are completing the exercise in the full range of motion, and with appropriate form. Control the movement of the weight throughout the exercise, going both up and down. Using weights can help you achieve your weight loss goal, and sculpt lean muscle. Lean Muscle=Higher Metabolism.

One round of this workout only takes 15-Minutes. I recommend repeating it, or pairing it with some cardio. Aim for 30-60 Minutes of total workout time.

Jesse and I had a great, but very busy weekend. We did our Gender Reveal on Saturday, and celebrated Valentine’s Day yesterday. I didn’t squeeze in a workout every day, and I am feeling much more tired than normal today. My body & energy level always feels best when I get in workouts. I am excited to work out this evening.

Enjoy today’s workout & let me know what you think on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.

Have fun!
Melissa

Equipment: Gymboss Interval Timer set for 15 Rounds of 10/50.

1. Dumbbell Rotational Lunge (right)
2. Dumbbell Rotational Lunge (left)
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Tricep Extension
6. Bent Over Row
7. Dumbbell Skier Swing
8. Warrior Deadlift (right)
9. Warrior Deadlift (left)
10. Side Kick Press (right)
11. Side Kick Press (left)
12. Chair Twist
13. Tricep Drop
14. Single Leg Tap (right)
15. Single Leg Tap (left)

 

Rotational Lunge
Curtsy Lunge Kick Part 1
Curtsy Lunge Kick Part 2
Tricep Extension
Bent Over Row
Dumbbell Skier Swing
Warrior/Single Leg Deadlift
Side Kick Press Part 1
Side Kick Press Part 2
Chair Twist
Tricep Drop
Single Leg Tap Part 1
Single Leg Tap Part 2

 

 

 

 

 

15-Minute Standing Lower Body Exercises: Low Impact: Butt, Thighs & Legs Workout and Quick Arms & Back Workout Combo

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Hi Everyone!

I hope you all had a fantastic Christmas & Holiday Season! Jesse and I have one more holiday celebration to attend today, with his grandmother. Tonight I am planning on filming a new workout. I love the holidays & all of the time spent with family, but I am missing my workout routine.

We have been so blessed to have 4-days of celebrating with different parts of the family. I have not gotten in any formal workouts in those 4-days, but I snuck in some squats, legs series, and transverse ab squeezes whenever I had time.

Tonight it will be back to a more organized workout! In the mean time I have two older workouts for you. I have a quick Arms & Back Workout, and a Standing Lower Body Workout. For the first workout you need dumbbells, and a pull-up bar (if one is available). For the second workout you need a chair, bench or step: something sturdy you can step up onto.

Also, don’t forget, my DietBet Challenge starts on January 3rd. If one of your goals is to lose weight in the new year you can sign up at www.dietbet.com/BenderFitness. The way it works is: you place a bet, the goal is to lose 4% of your body weight in 4 weeks, all the bet money goes in the Jackpot, if you achieve your goal you are a winner and you split the jackpot. It is a great motivator. I have hosted two games in the past, and the participates had fantastic results.

I hope you enjoy today’s workouts and that you had a fabulous holiday!

Melissa

Click the link to get your own Gymboss Interval Timer!

10-12 Reps Per Exercise

1. Pull-up/Bent Arm Hang
2. Bicep Curl
3. Tricep Drop
4. Plank Row
5. Shoulder Press
6. Decline Push-up
7. Dip
8. Tricep Push-up (right)
9. Tricep Push-up (left)
10. Walk the Plank
11. Chest Press Plank to Down Dog

Optional: *Bonus: Backbend Push-up*

Repeat Workout 1-3X

arms-and-back

Intervals: 15 Rounds of 10/50

Reps: Beginner: 10; Intermediate: 15; Advanced: 20

  1. Step Up with Kick Back-Right
  2. Step Up with Kick Back-Left
  3. Side Step Up-Right
  4. Side Step Up-Left
  5. Split Squat-Right
  6. Split Squat-Left
  7. Half Moon-Right
  8. Half Moon-Left
  9. Leg Raise-Right
  10. Leg Raise-Left
  11. Standing Leg Circles-Right
  12. Standing Leg Circles-Left
  13. Standing Knee Circles-Right
  14. Standing Knee Circles-Left
  15. Sit to Stand-Alternating

Repeat 1-3X
Optional: Pair with 20-30 Minutes Cardio of Choice

Step Up with Kick Back

Step Up with Kick Back

Side Step Up

Side Step Up

Split Squat: Part 1

Split Squat: Part 1

Split Squat: Part 2

Split Squat: Part 2

Half Moon (Modified): Part 1

Half Moon (Modified): Part 1

Half Moon (Modified): Part 2

Half Moon (Modified): Part 2

Leg Raise

Leg Raise

Standing Knee Circle: Part 1

Standing Knee Circle: Part 1

Standing Knee Circle: Part 2

Standing Knee Circle: Part 2

Standing Leg Circle: Part 1

Standing Leg Circle: Part 1

Standing Leg Circle: Part 2

Standing Leg Circle: Part 2

Standing Leg Circle: Part 3

Standing Leg Circle: Part 3

Sit to Stand: Part 1

Sit to Stand: Part 1

Sit to Stand: Part 2

Sit to Stand: Part 2

10-Minute Standing Workout: Abs, Thighs & Butt (Home Workout)

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Hi Everyone!

Today we are starting out with a 10-Minute Standing Workout to challenge your Abs, Thighs & Butt. This is a great workout to do if you are someplace you don’t want to get down on the floor, or if you don’t have a lot of space. It’s easy to do indoors or outdoors.

This workout is low impact for your joints, but very effective. I utilized the Double Knee/Elbow Tap you see in this workout during my boot camp class this week, and everyone found it very challenging! (That means that you will be seeing that move again very soon, when I film that Boot Camp video to share with you all).

When I filmed this workout I paired it with a 5-Mile Run outside, so I only went through one round. You can repeat this workout up to 4X, and you have the option of pairing it with cardio for a Bonus Fat Burn.

run motivation

If you are repeating and adding cardio, aim for up to 60-Minutes total workout time. You can split that up which ever way works for your body. Three Rounds of this workout would take 30-Minutes, plus a 30-Minute Walk or Run would bring your total workout to 60-Minutes.

I have been MIA with new workouts lately. Working full time plus teaching Boot Camp and Yoga each week has left me feeling tired, so I eased off a bit to give my body a break. I apologize for the lack of new workouts, but I will be filming today. The good thing about having this website, is that I have filmed over 700-Workouts, so there is always something to share with you!

I have a busy afternoon/evening, so I will try my best to get a workout posted tonight, but if I don’t I will have it up early tomorrow morning.

Have fun with this one!
Melissa

Fit Fashion: www.Affitnity.com 15% off your total purchase with the code BenderFitness at checkout

Click the link to get your own Gymboss Interval Timer!
Set your timer for 10 rounds of 10/50

1. Standing Kick
2. Table Kick (right)
3. Table Kick (left)
4. Double Elbow/Knee Tap (right)
5. Double Elbow/Knee Tap (left)
6. Figure 4 Extension (right)
7. Figure 4 Extension (left)
8. 90 Degree Knee (right)
9. 90 Degree Knee (left)
10. Forward Fold Reach

Repeat 1-4X

stand wo

 

 

 

 

 

Standing Lower Body Workout: 20 Minutes Real Time: No Equipment

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Hi Everyone!
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 still have a new workout to get posted for you tonight. I take a Ballet lesson once per week, and I had class last night. I didn’t have enough time to re-film the new workout. Darned technical difficulties! I will definitely be re-filming tonight, and I will get that workout up ASAP.
In the mean time have fun with this one!
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

 

Warrior 3 Squat 
Chair Twist
Sumo Squat 
Twisted Sumo Squat
Pendulum Squat
Warrior Heel Press
Forward/Backward Lunge
Side Lunge
Goddess Reach 
Chair Balance

Hands Free Standing Lower Body Workout: No Equipment

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Hi Everyone!

 
I hope you are ready for another great workout! This is a standing lower body workout. It is definitely going on my list of favorites! My legs were burning during this one! 
 
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. 
 
Nicole joined me for this one. We have been best friend since second grade, so it was great to have her in a workout with me! It is such a blessing to be able to share fitness with your friends. I love knowing that we are making ourselves healthier as a team.  
 
Prior to filming this workout I did a 4.54 Mile Run outside at an average pace of 8:15/mile. Nicole did a 2 mile run before our workout. Typically, I recommend running after a workout so form isn’t compromised. Sometimes I switch the order because I like to vary the challenge so my body doesn’t adjust. 
 
Melissa Post-Run

I hope you enjoy this workout! Let me know what you think either in the comments below or on Facebook, Instagram, or Twitter. 
Melissa

Pre & Post Workout: Melissa & Nicole

Equipment: Gymboss Interval Timer set for 15 Rounds of 10/50

1.  Squat to Lunge-Right
2. Squat to Lunge-Left
3. Squat Jump
4. Table Kick-Right
5. Table Kick-Left
6. Low Jack
7. Warrior III-Right
8. Warrior III-Left
9. Lunge Jump
10. Sumo Twist-Right
11. Sump Twist-Left
12. Surfer
13. Curtsy Lunge Kick-Right
14. Curtsy Lunge Kick-Left
15. Pendulum Squat

Repeat 1-4X
Optional: Pair with 30 Minutes of Cardio

I forgot to turn off my Heart Rate Monitor.
This includes 15 Minutes After-burn. 

  

 
Squat to Lunge: Part 1
Squat to Lunge: Part 2
Squat Jump
Table Kick: Part 1
Table Kick: Part 2
Low Jack: Part 1
Low Jack: Part 2
Warrior 3: Part 1
Warrior 3: Part 2
Lunge Jump:
Proper form for Lunge
Sumo Twist: Part 1
Sumo Twist: Part 2
Surfer
Curtsy Lunge Kick: Part 1
Curtsy Lunge Kick: Part 2
Pendulum Squat: Part 1
Pendulum Squat: Part 2

15 Minute Standing Lower Body Exercises: Low Impact: Butt, Thighs, Legs Workout

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Hi Everyone!

I have another new workout for you! This is a standing workout. The only equipment you need is a chair. I completed this workout as an interval workout, but you can also go through for reps. If you want to mix it up, do a round of each to vary the challenge.

This workout will work your lower body in all planes of motion. This recruits all of the muscles of the legs, thighs and butt during this workout. This technique helps create balance in your workout, and improve your biomechanics. Balancing strength in your body is an important aspect of protecting your joints, and ensuring you are able to maintain good form throughout each exercise.

Remember, even when you are going for time you want to ensure that you are completing each exercise with proper form. This helps you to maximize your results, while also decreasing your risk of injury.

Have fun with today’s workout! How many rounds are you going to do?

Melissa

 

Intervals: 15 Rounds of 10/50

Reps: Beginner: 10; Intermediate: 15; Advanced: 20

  1. Step Up with Kick Back-Right
  2. Step Up with Kick Back-Left
  3. Side Step Up-Right
  4. Side Step Up-Left
  5. Split Squat-Right
  6. Split Squat-Left
  7. Half Moon-Right
  8. Half Moon-Left
  9. Leg Raise-Right
  10. Leg Raise-Left
  11. Standing Leg Circles-Right
  12. Standing Leg Circles-Left
  13. Standing Knee Circles-Right
  14. Standing Knee Circles-Left
  15. Sit to Stand-Alternating

Repeat 1-3X
Optional: Pair with 20-30 Minutes Cardio of Choice

Step Up with Kick Back

Step Up with Kick Back

Side Step Up

Side Step Up

Split Squat: Part 1

Split Squat: Part 1

Split Squat: Part 2

Split Squat: Part 2

Half Moon (Modified): Part 1

Half Moon (Modified): Part 1

Half Moon (Modified): Part 2

Half Moon (Modified): Part 2

Leg Raise

Leg Raise

Standing Knee Circle: Part 1

Standing Knee Circle: Part 1

Standing Knee Circle: Part 2

Standing Knee Circle: Part 2

Standing Leg Circle: Part 1

Standing Leg Circle: Part 1

Standing Leg Circle: Part 2

Standing Leg Circle: Part 2

Standing Leg Circle: Part 3

Standing Leg Circle: Part 3

Sit to Stand: Part 1

Sit to Stand: Part 1

Sit to Stand: Part 2

Sit to Stand: Part 2

Hands Free: Standing Lower Body Workout

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Hi Everyone!
 
I hope you are ready for another great workout! This is a standing lower body workout. It is definitely going on my list of favorites! My legs were burning during this one! 
 
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. 
 
Nicole joined me for this one. We have been best friend since second grade, so it was great to have her in a workout with me! It is such a blessing to be able to share fitness with your friends. I love knowing that we are making ourselves healthier as a team. 
 
Nicole, Rose and I have been having a fitness focused week here in San Francisco. I am going to miss having my daily workouts with them when I go home! 
 
Prior to filming this workout I did a 4.54 Mile Run outside at an average pace of 8:15/mile. Nicole did a 2 mile run before our workout. Typically, I recommend running after a workout so form isn’t compromised. Sometimes I switch the order because I like to vary the challenge so my body doesn’t adjust. 
 
Melissa Post-Run

I hope you enjoy this workout! Let me know what you think either in the comments below or on Facebook, Instagram, or Twitter. 
Melissa

Pre & Post Workout: Melissa & Nicole




Equipment: Gymboss Interval Timer set for 15 Rounds of 10/50

1.  Squat to Lunge-Right
2. Squat to Lunge-Left
3. Squat Jump
4. Table Kick-Right
5. Table Kick-Left
6. Low Jack
7. Warrior III-Right
8. Warrior III-Left
9. Lunge Jump
10. Sumo Twist-Right
11. Sump Twist-Left
12. Surfer
13. Curtsy Lunge Kick-Right
14. Curtsy Lunge Kick-Left
15. Pendulum Squat

Repeat 1-4X
Optional: Pair with 30 Minutes of Cardio

I forgot to turn off my Heart Rate Monitor.
This includes 15 Minutes After-burn. 

  

 
Squat to Lunge: Part 1
Squat to Lunge: Part 2
Squat Jump


Table Kick: Part 1
Table Kick: Part 2
Low Jack: Part 1
Low Jack: Part 2
Warrior 3: Part 1
Warrior 3: Part 2
Lunge Jump:
Proper form for Lunge
Sumo Twist: Part 1
Sumo Twist: Part 2
Surfer
Curtsy Lunge Kick: Part 1
Curtsy Lunge Kick: Part 2
Pendulum Squat: Part 1
Pendulum Squat: Part 2
 

   

  


4-Minute Standing Workout: Thighs & Butt

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Hi Everyone!

I have another 4-Minute Standing Workout for you! This one is focused on your Thighs & Butt. You will work your butt and thighs from every angle. This is a quick workout, but it is very efficient. 

I am joined today by my friend Nicole. We have been BFFs since the second grade. She has traveled across the country from Maine to join us here for our Fitness week with my fitness ambassador Rose, in San Francisco. We have been staying busy, and having fun running/filming new workouts. The photo below is from Nicole’s fitness tracker stats from the day we filmed this workout. 

Nicole’s Fitness tracker stats.



We paired this workout with a run, but I have included my 10-Minute Jump Rope workout below as an alternate cardio option. It was very windy when we filmed outdoors, so there is no audio to the workout (just some music!) 
 
I hope you enjoy it!
Melissa
 


Equipment: Gymboss Interval Timer set for 4 Rounds of 10/50

1. Pendulum Squat (Right)
2. Warrior Kick (Right)
3. Warrior Kick (Left)
4. Jump Squat

Repeat 1-5X. 
Optional: Pair with Jump Rope Routine or 30 Minutes of Cardio. 

*If pairing with the Jump Rope Workout alternate routines. IE: Things & Butt/Jump Rope/Thighs & Butt.


Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X

HIIT the New Year Hard: Standing Abs & Thighs Workout

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Hi Everyone!

Here is a brand new workout for my HIIT the New Year Hard Workout Challenge! Earlier I posted an alternate workout: 20 Minute Arms & Abs. You can pick one or the other, or combine them both today! 

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

Squating Toe Touch Twist

Leg Sweep

Goddess Squat Reach Through

Wall Sit Cross Leg Kick

Chair Twist

Double Elbow Tap Squat

Forward Fold Reach

Forward Fold Reach


Standing Lower Body Low Impact Workout

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Hi Everyone!

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)


10 Minute Standing Workout: Abs, Thighs and Butt

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Hi Everyone!

This workout is done entirely in standing. If you travel a lot, or want to do a quick workout on the go a standing workout is perfect. Sometimes you want to workout in a location where you don’t want to get down on the floor, and this is a perfect option. 

If you’re a fan of standing workouts, you may also like my 10 Minute Standing Abs Workout and my Standing Workout for the Thighs, Hamstrings and Glutes. 

Have fun with this one! I found it challenging and I hope you do to. I incorporated some new moves that I think you will like. 

Prior to completing this workout I did a 4.87 mile run outside. Where I live it is impossible to do a run without running hills. Yesterday I shared a blog post on Hill Sprints. If you’re a runner (or just looking for a super effective fat burning training technique!) check it out. 

See you soon!
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. 

Click the link to get your own Gymboss Interval Timer!
Set your timer for 10 rounds of 10/50.

1. Standing Kick
2. Table Kick (right)
3. Table Kick (left)
4. Double Elbow/Knee Tap (right)
5. Double Elbow/Knee Tap (left)
6. Figure 4 Extension (right)
7. Figure 4 Extension (left)
8. 90 Degree Knee (right)
9. 90 Degree Knee (left)
10. Forward Fold Reach

Repeat 1-3X


30 Day Challenge: Day 8: Standing Buns and Thigh Slimming Workout 15 Minutes (Bod…

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Hi Everyone!

It’s day 8 of my 30 Day Workout Challenge! I have been feeling fantastic since starting this challenge! Getting in a minimum of 15 minutes of exercise per day has improved my energy so much. 

Today’s workout is a standing workout for the Buns and Thighs. It’s body weight only, but it will sculpt your legs and glutes from every angle to strengthen and shape the lower body. 

I only went through the workout once, but it’s a great one to repeat. I am planning a higher intensity workout for tomorrow, and Tuesday is a Boot Camp day so I kept today lower impact. 

Poor Jesse is still sick, but his cough is getting better. I made him some homemade chicken soup so hopefully that does the trick. 

I hope you all enjoy today’s workout. Don’t forget to check-in as you progress through the challenge. You can check in on: Facebook, Instagram, Twitter. 

Melissa

50/10 Intervals. Max reps during each 50 second interval, 10 seconds of rest between exercises.

1. Squat and Squeeze
2. Grand Plie
3. Warrior 3 Leg Lift (right)
4. Warrior 3 Leg Lift (left)
5. Leg Abduction (right)
6. Leg Abduction (left)
7. Lunge Kick (right)
8. Lunge Kick (left)
9. Flamingo Extension (right)
10. Flamingo Extension (left)
11. Forward Fold Lift
12. Sumo Squat
13. Curtsy Lunge Kick (right)
14. Curtsy Lunge Kick (left)
15. Goddess Reach


Quick Standing Workout Routine: Thighs and Butt

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Hi Everyone!

This was my workout last night. It’s a quick one, but I definitely felt it in my thighs and glutes. This workout is done in standing, so all you need is your body and a wall. It can be repeated up to 3X. 

I have still been sticking with my “no sweets” challenge. Eleven days and going strong. 🙂 Overall I feel much better. Logging my food hasn’t been nearly as successful. I just haven’t been making the time to fit it into my day. I am going to get back on track with that aspect of the challenge and continue sharing it here. 

Enjoy the workout!
Melissa

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

1. Wall Sit Leg Lift (right)
2. Wall Sit Leg Lift (left)
3. Side Step Squat
4. Leg Extension (right)
5. Leg Extension (left)
6. Bicycle Squat
7. Wall Sit Shoulder Press
8. Forward Fold Lift
9. Plie Step

Repeat 1-3X

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

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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

Standing 10 Minute Ab Workout Real Time: Melissa Bender

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Hi Everyone,

I filmed two new workouts today. The first workout is a 10 minute standing ab routine. The video is below. This is a nice workout that doesn’t require you to get on the floor, and has no traditional crunches. It will get you really sweaty, and workout your entire core without straining your neck. 

The second workout I am uploading is a 10 minute hamstring, thigh, and butt workout. These tend to be the major areas people worry about as summer approaches. Both of these workouts still hit all of the major areas of your body, but they focus on strengthening and toning the muscles in the areas I specified. 

I got to wear my new workout pants from bodyrock sport today! They are aptly called the “Melissa” pants. They are really comfortable, and very cute! 

I hope you enjoy today’s workout!
Melissa

10 seconds of rest, 50 seconds max reps

Repeat 1-3X.

1. Squat Twist
2. Oblique Drop (right)
3. Oblique Drop (left)
4. Rotating Lunge (right)
5. Rotating Lunge (left)
6. Side Angle Reach (right)
7. Side Angle Reach (left)
8. Dancing Goddess Pose
9. Standing Leg Lift (right)
10. Standing Leg Lift (left)