Hi Everyone!

Today’s workout is focused on building strength and definition to the arms and lower body. One round took me about 12 minutes. I followed it up with jump roping.  I did 500 jumps over my jump rope, which took between 3-4 minutes.

This workout can be repeated if you want a longer, more intense workout.

I used two 20 lb dumbbells, and my barbell is 75 lbs. Choose a weight that is challenging for you, and focus on using appropriate form.

This workout is a throwback workout from one of my 30-Day Workout Challenges: https://www.benderfitness.com/2013/12/30-day-workout-challenge.html.

I am officially past my pregnancy due date, so Baby Bender could show up at any time now. I will keep you all posted! I have mentioned this several times, but I am super excited for the workout series I have written for once I am cleared for exercise after the baby comes. I can’t wait to start filming new workouts!

Hi Everyone! Wanted to update you that I am still feeling great! Baby Bender is getting bigger by the day & I am now 40-weeks pregnant. 😊 My energy levels are good. I got in a great walk after work & my doctor appointment today. Did you try the HIIT Boot Camp workout I posted? I can’t wait until I can go full out in new workout videos with you all again! www.BenderFitness.com #benderfitness #40weekspregnant #fitpregnancy #babybelly #babybump

A photo posted by Melissa Bender (@benderfitness) on Jun 29, 2016 at 4:21pm PDT

Have fun with today’s workout!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness. Jesse is on Instagram: @BenderCrosby1

Click the link to get your own Gymboss Interval Timer!

Equipment: Dumbbells and Barbell. 

*Select a weight that challenges you, but you can maintain good form with. If you don’t have a barbell, complete the exercises with dumbbells. If you don’t have dumbbells you can find something around the house (a gallon of water weights about 8.3 lbs). 

1. Curl (right)
2. Curl (left)
3. Plank Row (right)
4. Plank Row (left)
5. Tricep Extension
6. Squat and Press
7. Deadlift
8. Squat
9. Warrior Deadlift (right)
10. Warrior Deadlift (left)
11. Side Lunge (right)
12. Side Lunge (left)

Repeat 1-3X

 

Hi Everyone!

It’s time to start a new workout week! This is a workout that is perfect for me right now, because it is pregnancy safe. I am in the end stages of my pregnancy (39 weeks + 5 days pregnant today!) Baby Bender could decide to debut at any time.

Standing workouts are great because you don’t have to get down on the floor at all. In this one I do use a chair to step up on, but if you don’t have a chair a step or bench will do. You can also modify and do a Lunge with Leg Lift instead if you don’t have equipment.

In this workout I don’t use any added resistance, but if you want to increase the intensity you can do so by adding dumbbells. It’s a great way to increase the burn!

You can find more Standing Workouts from Full Body, Lower Body, Core, Arm & Back Specific here: https://www.benderfitness.com/?s=standing.

I am working on a Pregnancy Update post to let you all know what I have been doing, and how I’ve been feeling. You can check back for that a little bit later. I will share the link on my Facebook & Instagram pages.

Have fun with today’s workout!
Melissa

PS I am on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness

Level 1: 10 Reps 
Level 2: 15 Reps
Level 3: 20 Reps

*This is a throwback workout, I am 100% recovered from my car accident!*

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)

Repeat 1-3X

 

Good Morning Everyone!

I hope you’re ready to get sweaty today! This workout is all body weight, but it will work your entire body. All you need is a yoga mat and a little bit of space.

For this workout I recommend setting a stop watch or timer and trying to get through it as quickly as you can, while maintaining good form. See how long it takes you to get through one round, and if you’re up for it, repeat it!

This workout will use your muscles in each plane of movement, to make sure that we are working on creating balance and strength throughout the body. I hope you enjoy the workout! I have a long day scheduled at work today, but if I get out early enough I am planning on filming a new workout. If I have a crazy long day filming will have to wait for the weekend.

Fingers crossed for a smooth one!

Melissa

PS let me know what you think of the workout on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness

 

Beginner: 10 reps, 2 Burpees between exercises
Intermediate: 15 reps, 3 Burpees
Advanced: 20 reps, 5 Burpees
*High Knees or Cardio of Choice can be substituted for Burpees

1. Walking Push Ups
-Burpees
2. Warrior Reach (right)
-Burpees
3. Warrior Reach (left)
-Burpees
4. Side Lunge Lift (alternating)
-Burpees
5. Frog Hop
-Burpees
6. Reverse Plank Step Out (right)
-Burpees
7. Reverse Plank Step Out (left)
-Burpees
8. Leg Lift Arm Pulse
-Burpees
9. Single Leg Boat Pulse (right)
-Burpees
10. Single Leg Boat Pulse (left)
-Burpees

Repeat 1-3X

 

 

 

 

 

 

Hi Everyone!

This workout is focused on the lower body. You can complete this workout for reps or as an interval workout. The breakdown for each technique, and the workout video are both below. 

I followed this routine with 2 miles on the treadmill, which took me 14 minutes, and 30 seconds to complete. I did the first mile at a 7.5 min/mile pace, and then sped up the second mile. It felt great to do a short, but quick run. It was also a good reminder to me that getting in some cardio doesn’t have to take a long time. Jump Roping, or running can be a quick addition of cardio to any workout. You can always add my 10-Minute Jump Rope Workout to any workout as a Bonus Cardio Blast. You can find it here: 10-Minute Jump Rope Workout.

When I first started running I focused on time instead of mileage. My first goal was to be able to run for 20 minutes without stopping to walk. If you have never run before it’s a good way to build, and it also let’s you track your progress, as you get closer and closer to your goal. 

This workout is focused on toning, and shaping the lower body. There are plenty of exercises focused on strengthening your calves, thighs, and butt incorporated into this routine. These moves help sculpt the lower body. Increasing strength in your knees, ankles, and hips can improve your stability and decrease your risk of falls or joint injuries later in life. 

It is important to maintain balance in your body, and strengthen all of your muscles. Often, people will train one “problem” muscle group to the exclusion of others. It is far more effective to train your entire body, as the increased muscle and strength will improve your metabolism, fat burning, and the overall look of your body. Focus on your overall fitness and the aesthetic results will follow. I feel strongly that your body shouldn’t just look good, it should be strong, capable, and functional. 

Enjoy the workout, and have a great day. I will see you later with a new workout. 
Melissa

 

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

HIIT Option: 12 Rounds of 10/50 for Max Reps

1. Curtsy Lunge Kick (right)
2. Curtsy Lunge Kick (left)
3. Lift and Pulse Leg Extension (right)
4. Lift and Pulse Leg Extension (left)
5. Reverse Plank Step Out
6. Roll and Lift Situp
7. Crossed Plank Downdog
8. Lunge Hop (right)
9. Lunge Hop (left)
10. Butt lift
11. Romanian Deadlift Pulse (right)
12. Romanian Deadlift Pulse (left)

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

 

 

 

Hi everybody!  Bender Fitness has a new look!  I hope the new site makes it easier for you to find everything!  If you are using a phone or other mobile device, be sure to click the  in the upper corner for searching, workout programs, and previous posts.

Also, if you have an iPhone you can now add an icon for Bender Fitness.  Simply tap the button circled below, then tap “Add to Home Screen!”  I hope you like the new site!

Hi Everyone!

Today’s workout is focused on the Lower Body. I used two twenty pound dumbbells. You can use dumbbells (pick a weight that challenges you) or complete the exercises with body weight. 

This workout will work your lower body in all planes of motion to strengthen and sculpt all of your muscles. I chose some great exercises to work the tush, thighs and calves from every direction. The added weight will increase the challenge and improve the boost to your metabolism. 

I am off to work! Jesse and I will be filming out Q & A video based on your questions on Facebook so be sure to check back for that. 

I hope you enjoy the workout!

1. Runner’s Lunge Lift (right)
2. Runner’s Lunge Lift (left)
3. Lunge to Squat (right)
4. Lunge to Squat (left)
5. Man Maker
6. Curtsy Lunge Kick (right)
7. Curtsy Lunge Kick (left)
8. Weighted Single Leg Glute Bridge (right)
9. Weighted Single Leg Glute Bridge (left)
10. Lunge Twist to Chair (right)
11. Lunge Twist to Chair (left)
12. Plie Pulse
13. Romanian Deadlift
14. Around the World Lunge (right)
15. Around the World Lunge (left)

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

Runner’s Lunge Lift

Lunge to Squat: Part 1

Lunge to Squat: Part 2

Man Maker: Part 1

Man Maker: Part 2

Man Maker: Part 3

Curtsy Lunge Kick: Part 1

Curtsy Lunge Kick: Part 2

Single Leg Glute Brige

Lunge Twist to Chair: Part 1

Lunge Twist to Chair: Part 2

Plie Pulse

Romanian Deadlift

Around the World Lunge

Hi Everyone,

This is a throwback Thursday workout (circa 2012)! I filmed a new workout, but it won’t be up until late this evening so check back tonight or tomorrow.  

This is a good fat burning workout, there is cardio in between each rep. Be sure to give this workout your all, and repeat it if your body can handle it!

Jesse and I will be filming our Q & A response video tomorrow. We are picking several questions to answer, so if you posted a question on my Facebook page: www.facebook.com/MelissaBenderFitness be sure to check in to see if we answered your question. 

I am off to work! See you all tonight! 

Enjoy! Push hard and get sweaty!

Click the link to get your own Gymboss Interval Timer! 

Beginner: timed exercises 30 seconds, 10 reps
Intermediate: 45 seconds, 15 reps
Advanced: 60 seconds, 20 reps
(jump rope and high knees are both timed). 

1. Jump Rope
2. Heel Touch Squats
3. High Knees
4. Bulgarian Split Squat (right)
5. Jump Rope
6. Bulgarian Split Squat (left)
7. High Knees
8. Decline Pushup with ball
9. Jump Rope
10. Ball Pull In (Hamstring Curl)
11. High Knees
12. 3-Part Abs
13. Jump Rope
14. Cheek to Cheek Plank
15. High Knees

Repeat 1-3X

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

–Gymboss Interval Timer set for Stopwatch. Time your workout to see how long it takes you to complete 1 Round. If you prefer to do this workout HIIT set your timer for 9 rounds of 10/50.

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

*These movements are challenging! If you have trouble with a move, work your way up to it. 🙂 

1. Temple Tap Abs
2. Side Kick (right)
3. Side Kick (left)
4. Boat Extension
5. Side Plank Toe Touch (right)
6. Side Plank Toe Touch (left)
7. Bicycle
8. Curved Hip Lift
9. Knee Tap Plank

Repeat 1-3X

Temple Tap Abs

Side Kick

Boat Extension

Side Plank Toe Touch

Bicycle

Hip Lift Hook/Curved Hip Lift Part 1

Hip Lift Hook/Curved Hip Lift Part 2

Knee Tap Plank

Hi Everyone!

This workout is focused on strengthening and tightening the core. When building a core workout it is important to remember to work your body from every angle. Each muscle works in a different plane of movement, so to effectively strengthen each muscle you need to complete exercises in each plane. 

There will be a new workout today. I picked up another overtime shift so it won’t be up until early this evening.  

Don’t forget you can also find me on Facebook, Instagram or Twitter. The check in posts are a great way to stay motivated and on track. 🙂

Have fun!
Melissa

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

1. Frogger
2. Heel Tap Abs
3. Plank Knee to Elbow
4. Snow Angel V-Up
5. Heel Tap Plank
6. Temple Tap Abs
7. Mountain Climber
8. Hip Lift Hook
9. Shoulder Tap Pushups
10. Reverse Plank Leg Lift
11. Cross Donkey Kick
12. Singel Leg Boat Kick
13. Plank Crunch Pushup
14. Side Plank Hip Lift (right)
15. Side Plank Hip Lift (left)

Repeat 1-3X

Hi Everyone!

Happy Throwback Thursday! I hope you enjoy my throwback workout pick for the week. 

This is a 15 Minute HIIT workout. You can repeat rounds if you are up for it, or even switch back and forth between HIIT and Reps if you want to vary the challenge. 

I recommend keeping track of your workouts via check-in or workout journal. Keeping a workout journal can be very motivating, especially if you keep track of your reps during each workout. When you keep track of your reps when you repeat the workout your goal will be to increase the number of reps you were able to complete. It’s a great way to see how your fitness level has improved. So if you’ve done this one before and kept track of your reps, aim to increase the amount you are able to do!

People often ask how long my workouts will be available. Every workout that I have done since starting my blog is still available on my site and youtube channel. You can subscribe to my youtube channel here: Melissa Bender Fitness on Youtube. Another easy way to browse my workouts is through my Fitness board on Pinterest. 

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!

Max Reps 50 seconds, 10 seconds rest between exercises

1. Mountain Climbers
2. Jump Squats
3. High Knees
4. Lunge Jumps
5. Russians
6. High Knees
7. Frogger
8. Plie Jumps
9. High Knees
10. Hip Thrust (right)
11. Hip Thrust (left)
12. High Knees
13. Pendulum Hop
14. Burpee
15. High Knees
 Repeat 1-3X

1. High Knees
2. Spiderman Push-ups
3. Russians
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Mountain Climbers
7. Temple Tap Abs
8. Frog Hopper
9. Curtsy Lunge Kick (right)
10. Curtsy Lunge Kick (left)
11. Burpee
12. Heel Tap Plank
13. Plank Pop-Up
14. Plie Squat
15. High Knees

Hi Everyone!

You are at the Half Way mark of the Diet Bet Challenge! Take an Active Rest Day today to recover and prepare for this week’s workouts. 

You have been working hard all week and your body progresses when you let it recover. 

It’s a great time to take stock of what you have accomplished so far. Are you seeing the results that you want? How have you been doing with the dieting aspect of this challenge? 

Melissa

Don’t forget to check in on Facebook, Instagram and/or Twitter!

Hi Everyone!

Welcome to Day 7 of the DietBet Challenge! You have earned your active rest day. 

What is an active rest day? 

An active rest day is a day when you don’t do a full out workout, but you stay active. You might go for a light walk or hike, jog, ride your bike at a leisurely pace, or do a gentle yoga flow. Your heart rate might become slightly elevated during these activities, but you shouldn’t be overly challenging your cardiovascular system. 

Research has shown that engaging in low intensity exercise reduces lactic acid build up in muscles more quickly than complete rest (this means less muscle soreness and faster recovery). This study also showed increased power in workouts after active recovery. 

What do you enjoy doing on your active rest days? Here are some fun ideas: Active Rest Day Ideas!

Melissa

PS Let me know how you’re doing with the challenge! Check in on Facebook, Instagram or Twitter. 

Hi Everyone!

This is a 15 Minute HIIT workout. You can repeat rounds if you are up for it, or even switch back and forth between HIIT and Reps if you want to vary the challenge. 

I have a busy day planned after work tonight so I will be playing catch-up to get some new workouts posted tomorrow. 🙂

In the mean time this is one of my favorite cardio HIIT challenges. 

Have fun!

Melissa

Click the link to get your own Gymboss Interval Timer!

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

Max Reps 50 seconds, 10 seconds rest between exercises

1. Mountain Climbers
2. Jump Squats
3. High Knees
4. Lunge Jumps
5. Russians
6. High Knees
7. Frogger
8. Plie Jumps
9. High Knees
10. Hip Thrust (right)
11. Hip Thrust (left)
12. High Knees
13. Pendulum Hop
14. Burpee
15. High Knees

Click the link to get your own Gymboss Interval Timer!

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

1. Jump Rope
2. Burpee
3. Jump Rope
4. Warrior Deadlift (right)
5. Jump Rope
6. Warrior Deadlift (left)
7. Jump Rope
8. Bulgarian Split Squat (right)
9. Jump Rope
10. Bulgarian Split Squat (left)
11. Jump Rope
12. Single Leg Sit to Stand (right)
13. Jump Rope
14. Single Leg Sit to Stand (left)
15. Jump Rope

Repeat 1-4X

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

1. Right Plank Step
2. Left Plank Step
3. Up Dog/Down Dog
4. Bicycle Abs
5. Toe Tap Situp
6. Cross Plank (right)
7. Cross Plank (left)
8. Bicycle Boat
9. Temple Tap Abs
10. Knee Tap Plank Crunch