Standing Workout: Full Body Dumbbell Workout

Welcome to today’s workout! Today we have a standing, full body workout on the agenda. Grab your dumbbells for this workout. It’s going to be a fantastic, sculpting exercise routine.

Today’s workout is from a 30-Day Workout Challenge I hosted: it can be found HERE.

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 (if that’s something healthy for you), 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.

How to Stick to Your Workout Program

One of the most common questions I get is: “How do I stick to a workout program?” or “How do I stay motivated?”

The reality is that you have to let go of the idea of being motivated. Instead, embrace the fact that you need to keep going when you don’t feel like doing it. Once you get used to being in motion it’s easier to stay in motion. As your movement and routine become more consistent so will your energy.

The bottom line is that you make a decision and stick to it even when you don’t feel like it. If something throws you off of your routine, you just get back into it. If you get sick and miss a few days at your job, you don’t just say “well, I was on track but I messed that up now. I better just quit working.” Yet, that happens to people every day when it comes to exercise and nutrition.

The mentality goes something like this: I had a bad day, might as well have a bad weekend and start working out again Monday. Whoops, I missed Monday, better wait until next week to start. Ugh, I don’t want to start in the middle of the week. I will just start next month. It’s a busy month, I’ll set a New Year’s resolution. I don’t have the right workout clothes…or a gym membership…or….or…..

Delaying, avoiding, waiting…it’s a habit. You can invest your energy into delaying, regretting and thinking about doing it endlessly or you can start today and put your energy into getting in 15-minutes of exercise.

If you wait for the time to be convenient it’s never going to happen. I say this from personal experience. I have a million things on my to do list every single day that would make it way easier and more convenient to skip my workout.

Instead, I get myself together, have some coffee and get my workout done.

Newest Workouts:

I’ve been focusing on building out my Membership Exclusive Workouts. Eventually I want to get to the point where I am offering half of my new content here for free, and half as membership exclusive workouts. We are currently working our way through the Fit at Home 30-Day Challenge, and last month we completed the 30-Day Confidence Challenge.

If you want even more BenderFitness workouts, I highly recommend checking out the new site! When you join it helps support us to keep sharing workouts.

Have fun today! I hope you enjoy this workout. It’s a good one! Let me know if you have a favorite or most challenging exercise.

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

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

Repeat 1-3X

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)

Booty Sculpt and Lower Body Workout: 15-Min Standing Workout w/ Dumbbells

Hi Everyone,

Welcome to today’s workout! You can do this workout with bodyweight, but I recommend grabbing dumbbells to add some resistance and amp up the intensity of this exercise routine.

One 15-minute round of this workout had me breathing heavy and dripping sweat. Even without jumping my heart rate was elevated and I was working hard. There is one hopping exercise in this routine (the first one), but in the video I demonstrate a low impact exercise variation.

The whole routine is done in standing, so you don’t have to get up and down off the mat during this routine. You can repeat this workout up to 3X. I only had time to go through it once, but I also got in plenty of walking and general activity.

P!nk is Strong and Fit!

Melissa and Jesse at the P!nk concert in Pittsburgh. — Jesse and I at the P!nk concert in Pittsburgh.

Last night, Jesse and I went to the P!nk Concert. First of all, the show was amazing. Everything from the opening acts to the lighting and performances was on point. I want to take a moment to talk about how strong and fit P!nk is! She flew around the entire stadium, and she sang while doing it! That was an act of artistry, strength and endurance. I loved seeing a strong woman and mother on stage, owning her performance and strength.

I’ve always wanted to learn aerial skills, but after seeing that performance I am even more inspired. A few years ago I got my niece an aerial class as a birthday present. I always wanted to give it a try, but the timing never seemed to workout. I have been trying to be more intentional with my time, so I need to make this happen.

Membership:

I am continuing to add new workouts to my exclusive membership program. We are currently working through a new 4-week challenge, and I am adding new workouts to prep for next month’s challenge.

There are a combination of brand new workouts, and ad free versions of classic BenderFitness workouts included in the membership.

If you would like to give it a try, you can find the new workouts at: https://www.MelissaBenderFitness.com

I would love it if you joined me over there. We are building a fun and supportive community and adding new workouts every week. You can try the first workout of my Confidence Challenge here for free: https://www.melissabenderfitness.com/zen/bf-body-fit-confidence-challenge-day-1-a1a74e

I hope that you have fun with today’s workout! Let me know which exercise you liked most, and which you found most challenging. This workout kicked my butt (and thighs) just like it was supposed to. I was a little bit surprised at how challenging I found it! I hope that it’s a great challenge for you too, and that you are able to enjoy yourself.

Take a moment today to appreciate what your body is capable of. The ability to move is such a gift.

Have fun and I will see you soon with a new workout,

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Lunge Hop: Right
Lunge Hop: Left
Squat Rotation: Right
Squat Rotation: Left
Warrior III Row: Right
Warrior III Row: Left
Side to Side Squat: Right
Side to Side Squat: Left
Chair Tip Toe: Alternating
Romanian Deadlift
Plié Squat
Knee to Knee Squat to Figure 4: Right
Knee to Knee Squat to Figure 4: Left
Lunge Kickback: Right
Lunge Kickback: Left

Repeat up to 3X.

15-Min Total Burn Workout: Full Body Home Exercise Routine

Hello Everyone!

Welcome to today’s workout! This is a fantastic, full body workout that had me dripping sweat by the end. I used dumbbells for most of the exercises, but every exercise can also be performed with body weight. Choose the option that is challenging for you.

This standing workout routine will only take 15-Minutes per round. I got in one round and paired it with a 15-minute Ab routine. If you want to do the same you can find some great Core Workouts HERE.

Pre workout selfie in a leopard print sports bra and hot pink pants.

Pre-workout selfie, before the sweat.

When you workout, focus on the movement and the mind body connection. It’s important to understand how your body is moving, how each exercise feels and to focus on using good form. During the workout video I demonstrate several modifications for some of the exercises.

Remember, modifications are there to help you get the most out of your workout. You should choose the option that challenges you without sacrificing form or causing pain.

Sometimes people get into the mindset that a modification is “easier” but the purpose isn’t to be easy. It’s to be the appropriate level of challenge for where you are right now.

Running Shoes:

I always get a lot of questions about my shoes. Jesse and I both LOVE our Brooks Glycerin Running Shoes. They are great for neutral runners, and have a new stability option. If you are new to looking for quality running shoes I recommend getting into a store and having them analyze your stride and shoe wear pattern. So bring in the shoes you are currently running in. The bottom of the shoes tell a story about how you run, and how your feet strike the ground.

Don’t Forget to Have Fun:

Movement should be fun. Don’t be afraid to incorporate activities that you enjoy: biking, hiking, climbing, family walks. It doesn’t have to be high intensity to count. I personally love to get in a quick, intense workout, but I also enjoy going for family walks while my kids ride their bikes, horse back riding, and practicing hand stands. I worry less about looking a certain way, and more about feeling strong, healthy and happy. I find working out for those reasons to be very motivating and personally rewarding. Your reasons might be entirely different, and that’s okay! Knowing what motivates you to keep showing up can be a powerful tool.

I hope you enjoy today’s workout. I would love to know if you had a favorite move, or an exercise that you found especially challenging. If you post a post workout selfie, feel free to tag me in it so I can cheer you on.

See you soon with a new workout,

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Set Interval Timer for 15 Rounds of 10/50.

Squat Kick: Alternating
Squat Rotation Hop: Alternating
Warrior III: Right
Warrior III: Left
Lateral to Reverse Lunge: Right
Lateral to Reverse Lunge: Left
Front Kick Twist: Right
Front Kick Twist: Left
Chair Pose Twist
Flat Back Stand
Arm Cactus
Overhead Reach to Squeeze
Knee Tap Reach: Right
Knee Tap Reach: Left
Pendulum with Fly

Repeat 1-3X (I did one round + a 15-Minute Core Workout)

Photo Tutorial:

Photo demonstration of a squat to front kick. Start in the squating position.

Photo demonstration of a squat to front kick. Start in the squating position and transition to the front kick.

12-Minute No Squat, No Lunges: Standing Glutes Workout

Hi Everyone!

Welcome to today’s No Squat, No Lunges Workout. This knee friendly workout routine is focused on the Lower Body, especially the glutes. We will be using dumbbells and a chair. We won’t be getting up and down from the mat today, but we will rest our back on the chair for a couple of exercises and use it for balance.

This low impact routine is highly effective. It’s great for building strength and sculpting strong thighs and glutes. It’s also accessible for people of all fitness levels, and is easier on the knees.

Focus on form for these exercises. Many of these exercises require a flat back to properly activate the muscles we are targeting. Don’t worry too much about your flexibility, that will improve over time. Allow your body to move through it’s available range of motion on exercises like the Romanian Deadlift, and focus on keeping that flat back throughout the movement.

I’m planning on filming a daily stretch/mobility routine. I have been incorporating stretching into my day and it has felt wonderful. I asked on Facebook and Instagram how long everyone would be willing to commit to a daily stretching routine and it seems like 10-15 minutes is the most common answer. If you have an opinion please share your thoughts in the comments. Mobility is very important, and can help keep the body balanced and pain free.

Luckily, most of my workouts incorporate a lot of mobility training, but it’s great to incorporate a gentle daily stretching routine that is directly focused on mobility. I’ve been a certified yoga teacher for more than a decade now, and it’s something I really love to share and teach. It also influences a lot of the movement patterns I incorporate into my workouts.

New Subscription Series Progress:

I’m continuing to film workouts for my new subscription workout challenge. I’m very excited to finish up and share this exclusive series of workouts, journal prompts and meditations. I will share some more information as I get ready to launch the new workout series. If there is something special that you would love to see as part of my subscription series, please let me know. During the building and launching stage the feedback of members is going to really help me determine the best direction for subscribers.

I hope that you enjoy today’s workout(s). Let me know how it goes! If these knee friendly workout variations are useful for you be sure to let me know and I will create more.

Have fun!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Interval Timer Set for 12 Rounds of 10/50.

Split Stance Deadlift: Right
Split Stance Deadlift: Left
Pendulum with Leg Rotation: Right
Pendulum with Leg Rotation: Left
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left
Romanian Deadlift
Mini Plié Pulse
1/2 Circle Kick Back: Right
1/2 Circle Kick Back: Left
Standing Donkey Kick: Right
Standing Donkey Kick: Left

Repeat 1-3X

Photo Tutorial:

15-Minute Standing Abs Workout: No Crunches

Hello Everyone!

Welcome to today’s workout! Today we are doing a 15-Minute Standing Abs Workout Routine. This no crunch core workout is fantastic! Grab a dumbbell (or something from around the house to add some resistance).

This is one of my most popular workouts for a reason! It’s effective, fun and challenging. I am going to do at least one round of this workout today. As you can see in the workout video, this routine challenges me, gets me sweaty, increases my heart rate and breathing. As a reminder, these are the actual workouts I do. I’m not just creating a fun routine that I can breeze through without breaking a sweat. I write workouts to make me stronger, healthier, more fit, and that challenge me. I also make them fun and unique, because I get bored doing the same thing all the time. Plus, I want to improve my functional mobility and strength.

Exercise is so much more than achieving a physical aesthetic. Exercise can improve your quality of life physically and mentally. The bonus is that this workout routine can also help you get more defined abs! It will definitely improve your core strength, which translates to better posture, improved balance, less pain, and better pelvic position.

It’s been a long time since I filmed this workout and I am looking forward to doing it again today. There are so many fun core exercises! As I was watching the workout video I realized that I haven’t incorporated most of these moves into a new workout routine in a while.

New (Hopefully Temporary) Facebook Page (UPDATE: I got it back on April 29th!)

Scene from The Good Place. How it feels dealing with Meta for a hacked Facebook page. — This scene from The Good Place is how it feels to deal with Meta to get my Facebook Page back from hackers.

My New (Hopefully Temporary) Page is: http://www.facebook.com/MelissaBenderFit. If you’ve been reading my most recent blog posts or following me on social media, you already know that my FB page with over 520,000 followers was hacked and stolen from me. It’s been 12 days and even though I opened my Facebook case to get this resolved within 4 hours of the breach occurring Facebook doesn’t appear to be working on or making any progress in getting this resolved. I do believe that when someone actually reviews this case they will be able to get my page back, but it seems like I am in a queue somewhere just waiting to be addressed. So I am starting from scratch and hoping for the best.

If you are able to like and follow the new page, it would be a huge help to us. Facebook was my biggest platform, and the one I used most frequently. It’s where I drove most of my traffic to this page, and the amount of damage this hacking has done to our page (and my reputation) is immeasurable. The hackers also got my advertising account disabled, so I can’t even promote any posts or my new page. Right now we are entirely reliant on grassroots sharing (and the hope that what I’ve built over the last 12-years of blogging is enough to keep people coming back!)

Update: I got access to my Facebook Page back! It took 12 days, but I am back in. There are still some restrictions on my account, and it won’t let me change the name back yet. I’m sure that will be resolved soon.

I hope that you have fun with today’s workout! Thank you for working out with me.

Melissa

More Workouts: https://linktr.ee/BenderFitness
Make a Donation via PayPal Here: https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVU
Amazon Storefront: https://www.amazon.com/shop/benderfitness

Set your Interval Timer for 15 Rounds of 10/50.

Extended Toe Touch-Right
Extended Toe Touch-Left
Weighted Core Rotation
Oblique to Flat Back Reach-Right
Oblique to Flat Back Reach-Left
Sumo Knee Twist-Right
Sumo Knee Twist-Left
Warrior III Balance Crunch-Right
Warrior III Balance Crunch-Left
Leg Extension Stretch-Right
Leg Extension Stretch-Left
Sweeping Lunges-Right
Sweeping Lunges-Left
Chair Twist-Right
Chair Twist-Left

Repeat 1-4X
Optional: 15-30 Minutes Cardio of Choice

Thighs & Glutes: Standing Workout – 15-Minutes, No Equipment Exercises

Hi Everyone!

Today’s workout is fun! This workout is completely made up of standing exercises. No getting up and down off the floor. Plus, it can easily be modified to be entirely low impact. I incorporate a few hops, but you can skip the hops if they are too intense. I chose some of the best exercises for thighs and glutes for this routine.

Today we are focused on the lower body. Of course, you know my love for compound exercises so we still have some great moves that will activate your core as well. If you love today’s workout, you might want to check out these Lower Body Workouts.

You might be wondering, “Why is it so important to work my lower body?” Strong legs and glutes can be a huge boost to your athletic performance. Lower body exercises can also activate and strengthen the back, core and impact pelvic alignment and positioning. Lower body workouts go way more beyond the aesthetic of creating an hourglass silhouette (or whatever aesthetic you are going for).

Creating muscular balance is necessary for overall health, fitness and wellness. It will decrease aches and pains, improve your posture, and improve your quality of life.

Standing workouts are great to keep on hand, because they can be done anywhere. If you are traveling, at the gym, staying in a hotel or Air BNB, you can bring this workout with you anywhere.

I paired this workout with a run/walk on the treadmill.

My treadmill breakdown was:

Incline 2 throughout.
Run: 5-minutes Speed 6.5
Walk: 5-Minutes, Speed 4.0
Run: 5-Minutes, Speed 6.5
Walk: 3-Minutes, Speed 4.0
Run: 12-Minutes, Speed 6.5
Walk: 10-Minutes, Speed 4.0

Total Time: 40-Minutes

Hacker Update: (Update, I got my page back!)

I am still battling with Hackers and Facebook for control over my Facebook Business page. So far it has been 8 days since I was hacked, but I am finally seeing some progress. They tried to run a new ad set on my business page last night, targeted to reach 8-9 million people, and I was able to disable and delete that campaign and the payment methods they are using. Today I also saw a status update that Facebook finally started working on my case (despite the assurance for the past week that it was being reviewed and worked on by their team). Last week I filed complaints with my state and the CA attorney generals regarding the hacking on my page, and the fact that ads were approved on my business page more than 24 hours after I reported that my account had been stolen, and taken over by the hackers.

Hopefully this means that I will get administrative access back to my business page, but only time will tell. I had to start over once before, so I know I can do it again, but I hate to give up something that I put in the sweat to build (literally).

Wish me luck, I don’t give up easily!

I hope that you enjoy today’s workout. Let me know if you had a favorite exercise, and if you found the new edits to the workout video helpful.

Melissa

The Workout:

Interval Timer Set for 15 Rounds of 10/50.

Cross Heel Tap
Switch
Curtsy Lunge to Elbow Tap: Right
Curtsy Lunge to Elbow Tap: Left
Forward/Backward Heel Press: Right
Forward/Backward Heel Press: Left
Single Leg Chair to Figure 4 Rotation: Right
Single Leg Chair to Figure 4 Rotation: Left
Squat Hop Rotation: Right
Squat Hop Rotation: Left
Wide Leg Cross Tap: Right
Wide Leg Cross Tap: Left
Goddess Reach
Side Kick: Right
Side Kick: Left

Repeat 1-3X

Standing Workout: Cardio + Core + Thighs (No Hands Exercises)

Hello Everyone!

Welcome to a fantastic 15-Minute Workout. This routine will only take 15-Minutes, but you will get in a fantastic burn, work up a sweat and do some targeted strengthening for your core and thighs.

You can go through this workout once, or repeat it two to three times if you have more time to workout. I did one round and felt amazing when I was finished.

Recently, one of my students had a wrist injury, but still needed some workouts. That motivated me to write a couple of new standing workout routines, that include exercises that don’t put any pressure on the hands or wrists. There is always a way to modify workouts and keep your body moving. I have worked out with 100-year old people in wheelchairs, and had patients who were able to do advanced balance exercises with a Bosu Ball while in their 90s. The most important thing is to keep moving, and to value your health, because it will impact your life on a daily basis.

I am feeling so great, being back to a consistent exercise routine. My schedule this week:

Sunday: 5K Run on Treadmill
Monday: I taught Advanced Yoga + 20-Minute Standing Workout
Tuesday: Filmed this Standing Workout
Wednesday: Advanced Yoga + 30-Minutes (2 Rounds) of a new Standing Workout that I haven’t filmed yet.

Today is Thursday, and I will be taking the day off, because I have a crazy to do list. I love starting the week strong, because often the end of the week gets so busy that I have less time to get in workouts. It’s important to take an honest look at your routine and figure out what works the best for you.

I finally got a new pair of running shoes. I absolutely love the Brooks Glycerin. You can find them here: https://amzn.to/417WKpa. They are the most comfortable and durable running shoe that I have tried.

As always, have fun and let me know how this workout was for you! If you have a preference regarding music in my workout videos let me know in the comments.

Melissa

*This post includes an affiliate link. The link doesn’t change the price for you, but does help keep BenderFitness sustainable and free. I will never recommend a product I don’t believe in.

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Set Interval Timer for 15 Rounds of 10/50

Jumping Jacks
Standing Kick & Twist: Right
Standing Kick & Twist: Left
Pendulum Hop: Right
Pendulum Hop: Left
Lunge Twist to Knee: Right
Lunge Twist to Knee: Left
The Twist/Hop
Side Squat and Reach: Alternating Sides
Ankle Tap Jumping Jacks: Alternating
Butt Kick
Warrior 3 Tap: Right
Warrior 3 Tap: Left
Plié Pulse Hop 1st to 2nd
Speed Skater

Optional: Complete up to 3 Rounds

Standing Workout: Full Body Routine

Hello Everyone,

I have a fantastic throwback workout on my To Do list for today. This routine is completed in standing and uses dumbbells for a few exercises. You can also choose to do the exercises with bodyweight if you don’t have access to equipment. You will find the workout video, breakdown and photo tutorial below.

I had a very active weekend, but didn’t get in any formal exercise routines. I’m excited to get back into my normal workout flow, although I enjoyed mixing it up with some other activities.

Staying Active in Erie

We just got back from a quick three day weekend getaway trip to Erie, PA. I tried to unplug as much as possible and just enjoy being with my family and it was wonderful. We did a lot of exploring. I found some beautiful places for yoga flows. The kids loved the Griff Slides (40-foot slides built into a hill side) and exploring on nature walks through the park.

At Presque Isle, we spent some time relaxing and playing on the beach and then rented a Surrey from The Yellow Bike Rental Company to explore a bit more. The kids loved sitting up front, and Jesse and I enjoyed pedaling around and staying active. We did a 6-Mile roundtrip loop from the bike rental site down to the Perry Monument and back. It was the perfect length to keep the kids engaged without getting bored.

We also took the kiddos on a boat ride for Scallywags Pirate Adventures. When I say the kids LOVED the pirate adventure I mean it with the all caps kind of love. From using water canons to battle a wicked pirate (who was a very good actor!) to a variety of other games and activities the kids had an amazing time.

This quick little weekend getaway was just what we needed. Lots of fun, and impromptu adventures. I’m feeling much more rested and energized. I also have a renewed sense of motivation. Sometimes a change of pace (or place in this case) is just what you need to become refreshed.

I hope you enjoy today’s workout. Keep an eye out for new ones! They are coming soon.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Low Impact Jumping Jacks
Calf Raise Curl
Squat Pulse
Single Leg Chair Extension: Right
Single Leg Chair Extension: Left
Standing Cross Crunch: Right
Standing Cross Crunch: Left
Standing Side Heel Press: Right
Standing Side Heel Press: Left
Swaying Goddess
Twist and Reach: Right
Twist and Reach: Left
Warrior Deadlift: Right
Warrior Deadlift: Left
Skier
Flat Back to Triangle: Right
Flat Back to Triangle: Left
Sumo Twist: Right
Sumo Twist: Left
Squat and Press
Lunge to Row: Right
Lunge to Row: Left
Bent Knee Press with Chest Press: Right
Bent Knee Press with Chest Press: Left
Single Leg Squat: Right
Single Leg Squat: Left
Side to Side Squat and Fly
Chair Pose Press

Bent Knee Press with Chest Press: Part 1

Bent Knee Press with Chest Press: Part 2

Total Body Sculpt 24: Full Body Standing Workout: 40-Minute Exercise Routine

Hello Everyone,

Today I have a 40-Minute Standing Workout on the agenda. You will be getting in an amazing home workout without getting up and down off of the floor.

This workout has some fun movements and even some boxing techniques incorporated into the mix. If you have a favorite move be sure to let me know on the comments! I am working on filming new workouts and that helps me know which moves to bring back for future workouts.

I’ve been enjoying my martial arts training so much, that its fun for me to incorporate some of the movement patterns and ideas info my workout routines.

Things have been a little bit hectic here over the past month. We’ve been hit with two not so fun stomach bugs, and more fun things like wedding and birthday celebrations. I wrapped up another semester of teaching kinesiology classes, so my schedule should be calming down a bit. I am back to filming new workouts this week.

I have been filming some fun workout tutorials for Pinterest, and I have plans to continue with that, as well as some yoga arm balance and flow tutorials. If there is something specific you have been wanting to learn or an exercise you need a modification for please let me know. It might show up as a tutorial on my social media acounts.

As I attempt to type out this blog post both of my children are seeking my attention. So I apologize for any typos or run on sentences. Some days its easy to concentrate and get things done and other days it’s like trying to keep my balance on a tightrope while people toss things to me and jump on my back without warning.

Enjoy today’s workout and keep an eye out on Pinterest, Facebook and IG for some fun new content and workout tutorials.

See you soon!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

1. Jumping Jacks
2. Foot Slide Squat: Right
3. Foot Slide Squat: Left
4. Warrior T Knee: Right
5. Warrior T Knee: Left
6. Skater Hop
7. Half Moon Pulse: Right
8. Half Moon Pulse: Left
9. Rotating Squat Hop
10. Alternating Lunge Hop
11. Standing Bicycle: Right
12. Standing Bicycle: Left
13. Standing Rollup
14. Angled Bicycle: Right
15. Angled Bicycle: Left
16. Standing Cat/Cow
17. Forward Backward Lunge: Right
18. Forward Backward Lunge: Left
19. Speed Skater Floor Tap
20. Speed Skier
21. Side Kick
22. Cross Punch and Dodge: Right
23. Cross Punch and Dodge: Left
24. Uppercut: Alternating
25. Horse Step: Right
26. Horse Step: Left
27. Side Stretch: Right
28. Side Stretch: Left

Total Body Sculpt Workout #23: Low Impact, Standing Workout: Legs, Arms and Abs

Hello Everyone,

Welcome to Total Body Sculpt Workout #23. This is a fantastic Low Impact, Standing Workout routine. No plyometric exercises in this one, but you will still get in an amazing workout.

Behind the scenes filming view. Esmé was just a few months old.

You won’t be getting up and down off the floor a lot during this exercise routine, but you will be using a chair for some exercises. Be sure that the chair you are using is sturdy and won’t slide out from under you. You can brace it against a wall or use a bench of other sturdy surface if needed.

You will find the workout video and breakdown below.

Nutritious and Delicious

When thinking about nutrition and planning out meals for the week, I usually think of three things.

Will my kids eat whatever I’m making? We eat as a family. If it’s something new I will often give the kids a deconstructed version of whatever the meal is. (So instead of mixing together the chicken, rice, veggies, and guacamole they get the same foods on their plates separately.)
Is it delicious? I enjoy food, and it’s important to me that what we are eating tastes good. I don’t care how healthy a meal is: if it tastes disgusting I don’t want it. Life is too short to eat foods that I hate. Luckily, I love vegetables so it’s a little bit easier to pick delicious and healthy options.
Is it nutritious? I try to pick nutrient dense foods as often as possible (and I don’t spend time worrying about the times that I eat less nutritious foods). I don’t consider anything a cheat meal. I feel the best when I’m eating a variety of fruits and vegetables, and we eat salmon, chicken and turkey regularly. We don’t limit carbs or any other foods, but we try to pick more nutrient dense varieties (whole grain breads, etc). If we eat something less nutritious? No big deal, we enjoy it and move on.

New Workouts and Life Updates

This month was supposed to be chock full of new workouts and then three things happened. My computer broke, my husband got injured and my son and I caught a bad stomach virus and were out of commission for a few days. Needless to say, none of that was in my plans.

So, it’s time to regroup and get back on track. I have new workouts to share and a burning desire to consistently bring them to you.

For a while now I’ve been struggling to balance parenting, work, maintaining our household, social obligations (and fun!), editing/filming and my work here at BenderFitness. As the semester wraps up at the university I teach at, I am shifting my focus to re-finding that balance. It doesn’t come easily and it definitely requires a conscious effort.

So if you have any tips and tricks please feel free to share them below.

Signed,
Desperately Seeking a Life/Work Balance

AKA Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

1. Squat
2. 2nd Position Plié to Toes
3. Curtsy Lunge: Right
4. Curtsy Lunge: Left
5. Rotating Squat Step
6. Plié Side Lift: Right
7. Plié Side Lift: Left
8. Reverse Pulse: Right
9. Reverse Pulse: Left
10. 5th Position Plié Forward Lift: Right
11. 5th Position Plié Forward Lift: Left
12. Figure Four Rotation: Right
13. Figure Four Rotation: Left
14. Warrior III Squat: Right
15. Warrior III Squat: Left
16. Cactus Stretch
17. Incline Pushups
18. Dips
19. Forward/Back Plié Side Pulse: Right
20. Forward/Back Plié Side Pulse: Left
21. Trunk Rotation: Right
22, Trunk Rotation: Left
23. Standing Toe Touch Twist: Right
24. Standing Toe Touch Twist: Left
25. Standing Cat/Cow Arch
26. Pendulum Tap: Right
27. Pendulum Tap: Left
28. Alternating Leg Sweep

Total Body Sculpt #9: Standing Home Workout for Legs, Core, Arms and Butt

Hi Everyone!

Welcome to Body Sculpt Workout #9!

Today we have a super effective standing workout for your entire body. This exercise routine will work your arms, shoulders, core, glutes and legs. We are using several compound exercises to really maximize the results from this workout.

Grab some dumbbells for this routine. If you don’t have dumbbells you have two choices:

Grab something from around the house to add some resistance: Water jugs, pots/pans, a book bag, etc.
Complete the exercises with body weight.

Push yourself during the workout. Remember, you are training yourself mentally and physically. When we exercise we teach our bodies how to improve our fitness levels, endurance and strength. We also teach our mind how to withstand difficult things without quitting.

One of the most important things to learn about having a workout routine is how to stay motivated to keep showing up and working out. The truth is, no one is always motivated to workout. People who are successful at making exercise a longterm lifestyle change don’t only workout when they are motivated. They workout even when they don’t feel like it.

Prior to filming this workout, I was exhausted and not feeling great. I made the dubious decision to have a grilled cheese sandwich for lunch even though I’m lactose intolerant. As a result, my belly felt like someone blew up a balloon inside of it, and I felt sluggish and uncomfortable. I knew that exercise would help me feel better, even though I wasn’t feeling motivated, so I did it anyway. Afterward, I felt so much better.

Have fun, push yourself, challenge yourself to get in as many reps as you can or to use a heavier dumbbell for some exercises. Then give yourself an extra pat on the back, and a virtual high five from me for completing the workout. You’ve got this.

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 keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Low Impact Jumping Jacks
Calf Raise Curl
Squat Pulse
Single Leg Chair Extension: Right
Single Leg Chair Extension: Left
Standing Cross Crunch: Right
Standing Cross Crunch: Left
Standing Side Heel Press: Right
Standing Side Heel Press: Left
Swaying Goddess
Twist and Reach: Right
Twist and Reach: Left
Warrior Deadlift: Right
Warrior Deadlift: Left
Skier
Flat Back to Triangle: Right
Flat Back to Triangle: Left
Sumo Twist: Right
Sumo Twist: Left
Squat and Press
Lunge to Row: Right
Lunge to Row: Left
Bent Knee Press with Chest Press: Right
Bent Knee Press with Chest Press: Left
Single Leg Squat: Right
Single Leg Squat: Left
Side to Side Squat and Fly
Chair Pose Press

10-Minute Standing Dumbbell Workout: Fast Total Body Workout

Hi Everyone!

It’s workout time! It has been a crazy week here, so I really needed this workout today. One round only takes 10-minutes, but in that time I was able to really work up a great sweat and feel the burn. I paired this routine with a 3.1 mile walking/running interval workout.

The Workout: Today’s workout utilizes a dumbbell. You can grab two dumbbells if you are ready to add more resistance. This is a Total Body Workout and utilizes compound exercises to help us get the most benefit from the workout in the least amount of time. Focus on maintaining good form throughout the routine.

My Run: As I mentioned above, I did one round of today’s workout and paired it with a run/walk. My run was broken down into half mile intervals. I alternated half a mile of running at a challenging pace with half a mile of speed walking.

Post-Workout Sweat.

On a scale of 0-10 I would put the running intensity at an 8/10. It was difficult, I was breathing hard, but in a controlled manner. The intensity was high enough that I wanted to stop running, but I was able to keep going until I was done with my interval. I did my run around my neighborhood, so it included plenty of hills. If you decide to try this run you can do it anywhere, but it would definitely be easier on a track (2 laps around a standard track is a half mile). I posted a quick video on my Facebook page, talking about my run and the benefits of training your body and mind.

#BFFitFall Challenge: I hope you enjoy today’s workout! It is part of my #BFFitFall Workout Challenge. You can find the full list of workouts under the Weekly Workouts tab on my website. Let me know in the comments if you like the challenge, and if you would like to see another challenge next month.

Use the hashtags #BenderFitness and #BFFitFall on social media when you do your check in posts. I highly recommend doing a check in post or using a tracking system for your workouts. It really helps you to remain accountable. Research shows that working out with a friend, even virtually, helps people stick to their workout routines.

Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

For my none fitness related posts I am on instagram as @Melissa_Bender_Life

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

Set Your Interval Timer: 10 Rounds of 15/50.

1. Goblet Squat
2. Warrior Deadlift-Right
3. Warrior Deadlift-Left
4. Bent Over Row
5. Curtsy Lunge-Right
6. Curtsy Lunge-Left
7. Dumbbell Swings
8. Lawn Mower Row-Right
9. Lawn Mower Rose-Left
10. Lunge to Press

Repeat 1-3X

Quick Standing Workout: Core and Buns: Low Impact

Hi Everyone!

It’s workout time again! I have a brand new Core and Buns Workout for you. It’s another standing workout, so it’s easy to do anywhere. I use a chair for balance, but you can also use a wall or other sturdy surface.

You will really feel the burn with this workout routine. The small movements, really activate your muscles. If you want to increase the intensity even further you can wear a weighted vest, or add ankle weights or resistance bands to the exercises. I didn’t use any extra equipment, and I found the workout challenging. When you do the workout leave a comment and let me know if you modified and how you feel. Your input helps me to keep the workouts challenging, but do-able.

Technical Difficulties and the unexpected benefit: I actually “filmed” this workout earlier today, but for some reason my camera stopped recording just over a minute into the workout. I didn’t realize there was anything wrong until after I finished the workout. I teach my yoga course on Monday & Friday, so I taught yoga and then re-filmed round two of today’s workout. So thanks to my technical difficulties I got in two rounds of today’s workout!

After the first round of today’s workout.

My husband says that I can be painfully good at finding silver linings, but on challenging days like today, I find it far more useful to dwell on the positives than focus on the negatives. I was having one of those days when nothing seems to be going smoothly. All of the little things that went wrong could have easily become a bad day. I lost my key and couldn’t get into my office, Maverick sobbed when I left him to go teach my class, my video didn’t record, a key popped off of the keyboard to my husband’s tablet and I thought I lost it….nothing significant or life changing (except Maverick crying, that breaks my heart). Sometimes you can choose to change your attitude and focus.

A lot of what you experience has less to do with what happens, and more to do with how you respond to it.

I hope you enjoy today’s workout! It is part of my #BFFitFall Workout Challenge. You can find the full list of workouts under the Weekly Workouts tab on my website.

Use the hashtags #BenderFitness and #BFFitFall on social media when you do your check in posts.

Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

For my none fitness related posts I am on instagram as @Melissa_Bender_Life

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

Set Your Interval Timer for 14 Rounds of 10/50.

Right Balanced Leg Pulse: Side
Right Balanced Leg Pulse: Front
Right Balanced Leg Pulse:Back
Left Balanced Leg Pulse: Side
Left Balanced Leg Pulse: Front
Left Balanced Leg Pulse: Back
Flat Back: Toe Press: Right
Flat Back Straight Leg Lift: Hip Closed: Right
Flat Back Open Hip: Right
Flat Back Toe Press: Left
Flat Back Straight Leg Closed Hip: Left
Flat Back Straight Leg Open Hip: Left
Warrior III Squat: Right
Warrior III Squat: Left

Repeat 1-3X

Balanced Leg Pulse Backward

Standing Leg Pulse: Sideways

Standing Forward Leg Pulse

Flat Back Leg Pulse: Closed Hips

Flat Back Leg Pulse with Open Hip

Flat Back Leg Pulse with Open Hip

Flat Back Toe Press

Warrior III Squat: Part 1

Warrior III Squat: Part 2

Standing Core + Glutes Workout: Quiet & Apartment Friendly

Hi Everyone!

Are you ready for today’s workout? This is Workout #3 in this week’s workout schedule. This month I am challenging you (and myself!) to get in 5 workouts per week. I am posting a combination of new and throwback workouts. You can find the schedule HERE.

Yesterday’s workout was a fantastic challenge, with the wonderful Millionaire Hoy. He is a great fitness instructor, and we were lucky to have him film a workout for BenderFitness.

Today’s workout is done completely in standing. You don’t need any equipment, but you can grab a chair to assist with balance. This is a Low Impact routine that is focused on the Core and Glutes. We will utilize the core from every angle to ensure we are maximizing our strength gains.

On a personal note, it feels really good to be back and getting in my workouts consistently. I have some work to do on my eating habits, but it feels great to find my consistency again. It has been a struggle finding time to film new workouts, but I think we are finally finding a balance. Remember that when you see Instagram posts, or photos that make it look easy. It’s not. It takes effort, but it’s worth it.

I have plans to film a longer workout a little bit later this week. When you try this workout let me know how you do. Use the hashtags #BenderFitness and #BFFitFall on social media.

Have fun with today’s workout! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises. Have you done all of the scheduled workouts so far this week, or are you modifying the program? I can’t wait to hear how you are doing!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

For my none fitness related posts I am on instagram as @Melissa_Bender_Life

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

Don’t forget to include a Warm-Up and Cool Down.

Swaying Goddess-Right
Swaying Goddess-Left
Tip Toe Single Leg Pulse-Right
Tip Toe Single Leg Pulse-Left
Tick Tock Goddess-Right
Tick Tock Goddess-Left
Trunk Rotation
Back Stretch to Flat Back
Star Tap-Right
Star Tap-Left
Leg Abduction/Rotation-Right
Leg Abduction/Rotation-Left

Repeat 1-3X

Swaying Goddess: Part 1

Tip Toe Single Leg Pulse

Tick Tock Goddess Pose

Trunk Rotation

Standing Back Stretch

Flat Back

Star Tap: Part 1

Star Tap: Part 2

Leg Abduction/Rotation: Part 1

Leg Abduction/Rotation: Part 2

Standing Lower Body Workout: No Equipment Home Workout-Body Weight Exercises

Hi Everyone!

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

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

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

Standing Lower Body Fat Burning Workout: 20-Minute Home Workout

Hi Everyone!

Are you ready for today’s workout? This routine is focused on sculpting the Lower Body. I incorporated cardio bursts throughout the workout for an added fat burn. You will work the lower body muscles from every angle, to maximize the burn and muscle recruitment during each exercise. This is a standing workout, so you don’t have to get on the floor for the exercises.

One round of this routine will take 20-Minutes. Push yourself to get in as many reps as possible with good form. Never sacrifice form for speed. It’s important to have both. Remember, push yourself, modify as needed, and if you need a break get back into it as quickly as you can. As long as you are challenging yourself you are getting in a great workout. One of the biggest benefits of HIIT is that everyone can work to their own level. As you get stronger you will find that you can get in more and more reps during each interval, or make it through the whole workout without stopping.

Give yourself credit for your accomplishments. Fitness isn’t measured on the scale. Fitness improvements happen when you show up consistently for your workouts.

8-Months Postpartum

You do not make progress in one day, and you don’t lose progress in one day. Results happen when you keep showing up. Consistency, combined with healthy amounts of rest, will help you improve your health and fitness.

As you know I have been battling the flu. Yesterday was the first day that I actually started to feel better. Unfortunately, now my son is sick. I have been up most of the night with him, because the congestion keeps him from breathing well. Having a sick baby is heart breaking. I would rather take on that illness for another week (or longer if needed) than let him suffer through it. I am praying that he heals quickly.

I hope that you enjoy today’s workout! Let me know what you think of the workout! See you soon!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

Set your Interval Timer for 15 Rounds of 30/50. Buy a Gymboss now.
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 Sumo 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

10 Minute Standing Workout: Abs, Thighs, Butt

Hi Everyone!

I hope you’re ready for today’s workout!

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.

I have lots to write about, as I am just re-starting my fitness journey after finally being cleared to workout postpartum. We have company due to arrive at any minute, so I don’t have time to write about it right now. I will be posting about it either tonight or tomorrow morning, so be share to check back.

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.

I am also on Snapchat: @BenderFitness, but I will warn you it’s mostly pictures of my son and my cats, with the occasional food snap thrown in. 😉

Maverick is growing so fast!

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

Standing Lower Body Workout with Cardio Bursts: 20 Minutes-No Equipment

Good Morning Everyone!

It’s that time again…Workout Time! Today’s workout is a Standing workouts with Cardio bursts to keep your heart rate up and the fat burn high.

I enjoy standing workouts, because they are easy to complete anywhere. I posted some great workouts this weekend:

Swimsuit Ready Abs & Arms: 20-Minute Home Workout

20-Minute Fat Burning Total Body Workout with Millionaire Hoy

If you haven’t tried them yet, you should definitely put them on your agenda for some time this week! My sister, and my niece and nephew are here visiting and playing with Maverick, so I am going to enjoy some family time right now.

I hope you all enjoy the workout!
Melissa

PS You can find me on Instagram, Twitter & Snapchat: @BenderFitness and Jesse is on Instagram: @BenderCrosby1 I am also on Facebook: @MelissaBenderFitness

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

Standing Tummy & Thigh Workout: 10 Minutes Per Round

Good Morning Everyone!

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!

Yesterday’s workout was: Core Galore Workout: 16-Minutes Home Workout. If you haven’t tried it yet, check it out!

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

Squating Toe Touch Twist

Leg Sweep

Goddess Squat Reach Through

Wall Sit Cross Leg Kick

Chair Twist

Double Elbow Tap Squat

Forward Fold Reach

20 Minute HIIT: Jump & Squat Lower Body Workout

Hi Everyone!

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!

30/50 Second Intervals. Jump Rope (or alternative cardio between each exercise).

1. Prisoner Squat
-Jump Rope
2. Elevated Plie Squat
-Jump Rope
3. Warrior Squat
-Jump Rope
4. Deep Squat
-Jump Rope
5. Sumo Squat
-Jump Rope
6. Split Squat (right)
-Jump Rope
7. Split Squat (left)
-Jump Rope
8. Wide Squat
-Jump Rope
9. Narrow Squat
-Jump Rope
10. Single Leg Squat (right)
-Jump Rope
11. Single Leg Squat (left)
-Jump Rope
12. Plie Squat
-Jump Rope
13. Pendulum Squat
-Jump Rope
14. Lateral Squat
-Jump Rope
15. Overhead Squat

Repeat 1-3X

Bulgarian Split Squat Standing

Bulgarian Split Squat: From standing lower your hips directly down, keeping the chest lifted.
Knees stay behind your toes.

Pendulum Squat: Knee and toes face forward as you lift your leg.