Hello Everyone,

Welcome to today’s workout. On the agenda for today we have a fantastic, full body workout routine. One round of this low impact workout will take 18-minutes. You can go through it once or repeat it up to 3X.

This is a full body workout routine, with an emphasis on glutes and thighs. I use a stability ball for a couple of exercises, but those movements can easily be modified to be completed with no equipment. Below you will find the full length workout video and a photo tutorial. The photo tutorial shows the body weight modifications for the exercises I use the stability ball in.

Remember: There is always a way to modify a workout. Whether it’s a specific exercise you are still building up to or a piece of equipment you don’t have access to.

This is a fun and challenging workout that I enjoy revisiting in my workout routine. I hope you find it useful enough to repeat too!

Update on new workouts: My work schedule has been all consuming lately and I haven’t had any time to film new workouts. That should start to slow down in about 6-weeks. I’m going to try to film some new videos before that point, but working 60-70 hours per week and still being an active part of my family and my kids activities isn’t leaving time for much else at the moment.

Luckily my YouTube channel has hundreds of free workouts options in the meantime: https://www.youtube.com/channel/UCW6EhFcuDNhi9XWMYlxTw5g

My subscription workout site has not been updated recently, but it does have workout series that are not available anywhere else. So if you are a subscriber, I promise good things are coming. I planned on starting this year strong with new workouts, but a whole series of life events and changes to my work schedule put that plan on hiatus for the moment.

From our household to yours, we are wishing you joy, health and happiness. We are so glad that we are still a part of your health and fitness journey.

Much love,
Melissa

The Full Length Workout Video:

The Workout:

1. Spiderman Plank-Right
2. Spiderman Plank-Left
3. Warrior III Squat-Right
4. Warrior III Squat-Left
5. Heel Tap Leg Lifts
6. Leg Series-Right
7. Leg Series-Left
8. Ball Leg Lift
9. Ball V-Lift
10. Butt Lift
11. Butt V-Lift
12. Plie Jumps
13. Squatting Side Leg Lift-Right
14. Squatting Side Leg Lift-Left
15. Wall Sit Leg Lift-Right
16. Wall Sit Leg Lift-Left
17. Side Plank Drop-Right
18. Side Plank Drop-Left

Repeat 1-3X

Photo Exercise Tutorial:

Hi Everyone,

It’s a brand new week and I am ready to meet it. Sometimes in our lives we find that we desperately need a reset. For me, that’s been the status quo for a while.

The Covid-19 pandemic has been challenging, and the changes to my routine combined with the addition of a new baby have left me feeling spread thin and very, very tired. I’ve been feeling two steps behind on my to-do list. As someone who likes to get stuff done and checked off my list, that has increased the mental burden of this unprecedented time. Add to that the financial impact of the pandemic and my stress has been in overdrive.

So what helped me get through the stress and feel ready to move ahead? I stopped telling myself that everything was alright and I had no reason to be stressed. I have so many reasons to be joyful. I am 100% aware of that. However, I was using all of those reasons to talk myself out of acknowledging that my stress was valid. Giving myself time to recognize that things are hard right now helped to decrease my guilt in feeling overwhelmed.

The demands of our life and our energy levels fluctuate. I’ve been in a phase where the requirements of my life were exceeding the levels of energy I had to meet everything with. Once I recognized that, I identified some of the areas that were causing me stress and I worked to eliminate the things that I could.

One of those things was easy. I deleted the Facebook app from my phone. The hatefulness I was seeing from so many people made my heart ache. I found that one small change had a lot of impact. I had more time, and I was spending less energy getting upset. I didn’t log in for a week and I found that it positively impacted my mood.

I raked leaves and let my kids run and jump in the piles. I did yoga outside, and taught Maverick some new poses. I went through closets and donated or sold things that we didn’t need. I enjoyed the smells of autumn and the sun shining on my face. I admired the colors of the leaves on the trees and the crunch they made underfoot. I let myself disconnect without feeling guilty for it.

I did some workouts, made a playlist of happy songs, read two books, made it through some sinus headaches, showed up for work and had some great interactions with my students, and I feel refreshed.

Somehow, when I let myself relax a bit, I continued to get stuff done and I found more joy in it.

What helps you when you’re feeling stressed and overwhelmed? Let me know in the comments.

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.

Today’s Workout:

Equipment: I use one dumbbell in this workout. I alternated between High Knees and Dumbbell Swings for my cardio bursts. You can easily use a kettle bell instead of a dumbbell if you decide to give the swings a try. You can also choose another form of cardio (High Knees, Burpees, Mountain Climbers, Jump Rope…the sky is the limit!)

Proper Form for Kettlebell (or Dumbbell) Swings.

Workout Video:

Set Your Interval Timer for 10 Rounds of 10/30/10/50

*30-Seconds of Cardio Before Each Exercise*

1. Low Impact Burpee
2. Lunge to Hydrant-Right
3. Lunge to Hydrant-Left
4. Down Dog Cross Kick-Right
5. Down Dog Cross Kick-Left
6. Leg Drop Series
7. Reverse Plank Step Out
8. Angel Abs
9. Side Plank Foot Tap-Right
10. Side Plank Foot Tap-Left

Repeat 1-3X

Full Workout Breakdown with Photo Tutorial:

Hi Everyone!

Welcome to a brand new week of workouts! We are starting the week with a 28-Minute Total Body Workout. This is a throwback workout. I filmed it when I was pregnant with my daughter, last summer. You don’t need any equipment, and you can work to your own level. For example, if you want to amp up the intensity you can choose to add dumbbells or a weighted vest to the workout.

I will be filming new workouts this week. My goal is to have three new workouts and two throwback workouts. I’ve been struggling a bit to get things in. I’m having some tough days and I’m not sure if that’s due to postpartum hormones, the pandemic, lack of sleep, or a combination of all of the above.

Yesterday I intentionally set aside my plan to film a workout, because I was dealing with some anxiety, and I knew I needed to get outside and have some relaxed time with my family. We went on a hike together, and the time spent in nature did wonders for my disposition. I feel badly that I didn’t post the Saturday workout that I had planned, but I needed sunshine and the smell of crushed leaves.

Metal health is an important part of overall health, and I try to give my mental health the same care and attention that I dedicate to my physical health. Sometimes, that means an unplanned day off and other times that means an extra sweaty intense workout. Learn to listen to what your body needs.

We have another great vegan recipe from Rose this week. It’s easy Vegan Tacos. I brought some tofu, and I’m planning to try it tonight for #MeatlessMonday. Of course, there is always taco Tuesday, although I personally enjoy tacos any day of the week.

Let me know what you think of today’s workout, and our recipes this week. I have a frittata recipe, zoodle antipasto salad and a smoothie recipe to share. If there is a certain recipe you want to see next, let me know!

Have a great start to the workout week!

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.

Always consult your doctor before starting this or any workout program. You can follow along with the workout video, and check out the photo tutorial below. 

Interval Timer Set for 28 Rounds of 10/50. 

1. In/Out Squat

2. Quadruped Rainbow-Right

3. Quadruped Rainbow-Left

4. Hydrant-Right

5. Hydrant-Left

6. Reach Through Hip Lift

7. Elbow Tap Side Plank-Right

8. ElbowTap Side Plank-Left

9. Reverse Plank Leg Lift

10. Angel Abs

11. Forearm Plank to Dolphin

12. Tricep Push-up-Right

13. Tricep Push-up – Left

14. Table Dips

15. Toe Tap Push-ups

16. Walk the Plank

17. Mountain Climbers

18. Floor Tap Hop-Right

19. Floor Tap Hop-Left

20. Plié Jump

21. Pendulum Squat-Right

22. Pendulum Squat-Left

23. Squats

24. Down Dog Heel Press-Right

25. Down Dog Heel Press-Left

26. Figure Four Pulse-Right

27. Figure Four Pulse-Left

28. Plié Pulse

Hi Everyone!

How often do you take a moment to explore how you are feeling? How are you really feeling? Mentally, physically, emotionally. One of the most important, but often underrated, benefits of exercise is improving the mind/body connection.

We often get so caught up in our busy lives, that we lose sight of the bigger picture. Our bodies are a key component to living a healthier life, but it’s only a part of our entire system. Just as our bodies can impact our mental health, our brains can impact our physical health.

New workout coming!

Did you know that you can train your mind, just like you train your body? I give my Yoga students different activities to work on throughout the semester. Below are a few ways that I practice (and teach my students to practice) improving the mind/body connection.

1. Practicing Positive Self Talk/Changing the Story You Tell Yourself. I wrote more about this topic here: Stopping the Comparison Game: 5 Ways to Stop Comparing Yourself to Others. Often without thought, we can go into a negative thought pattern. This can occur when we look into a mirror, when we struggle with something we think can be easy, or at other random points during the day. For example, if you have been working out like crazy, and you look into the mirror and think to yourself “Ugh! Why are my thighs so big?” You can practice changing your thought pattern to appreciate your thighs, “I was able to do 2 more Jump Squats during my last workout! My thighs are so strong and they have great endurance.” Practicing positive self talk makes it easier, and it will come more naturally. Just like we improve our physical fitness with practice, we can improve our mental health.
2. Meditation: When I first started mediation, during my Yoga Teacher Certification, I really struggled with it. I’m not exaggerating when I say it felt a little bit torturous. It has certainly taken practice, and I am by no means a meditative master. However, I find that meditation helps me to feel more joyful and centered. It’s a time to relax the body, and calm the mind. It also improves self regulation (the ability to choose your responses instead of just reacting to whatever happens).

   To me, this is an important life skill that I want to pass on to my son. When meditation is introduced into school systems it has demonstrated significant improvements in the students behaviors. I concentrate on my breathing to help center myself during meditation, or when my mind is going a million miles per minute.

3. Focusing on the Physical Body During Exercise: The benefits to this technique are twofold. First, you get better results when you concentrate on the muscles you are working. Sure, when something is hard it feels nice to try to distract our minds from the discomfort, but when we actually think about the muscles we are using you will make faster physical gains.

   Second, this will benefit your form, and the mind-body connection. Concentrating on the moment will help draw you into the full experience of what you are doing, and this skill will help you to be more present in your every day life.

I hope you find these techniques helpful. If you have anything to add, please let me know in the comments below.

I hope you enjoy today’s workout!
Melissa

PS Follow me on Twitter/IG: @BenderFitness
Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

For my non-fitness related posts (in other words, for lots of pictures of my son!) I am on instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Set your Interval Timer for 15 Rounds of 30/50. 
Cardio: High Knees or Jump Rope.
*For a LIIT (Low Impact Interval Training) version of this workout complete High Knees Marching for each cardio interval, and do a Plie Squeeze, instead of the Plie Jump.

*Cardio
1. Wood Chopper (right)
*Cardio
2. Wood Chopper (left)
*Cardio
3. Side Lunge Kick (right)
*Cardio
4. Side Lunge Kick (left)
*Cardio
5. Plie Squat Jump
*Cardio
6. Alternating Warrior III/Chair
*Cardio
7. Hip Thrust (right)
*Cardio
8. Hip Thrust (left)
*Cardio
9. Mountain Climber
*Cardio
10. Toe Tap Push-up
*Cardio
11. Plank Crunch
*Cardio
12. Side Plank Hip Lift (right)
*Cardio
13. Side Plank Hip Lift (left)
*Cardio
14. Plank to Dolphin
*Cardio
15. Plank to Lunge

Repeat 1-3X

Hi Everyone!

Are you ready for today’s workout? It only takes 15-Minutes Per Round, and it’s a great workout that will challenge your Core and Thighs. You don’t need any equipment for this exercise routine. Just grab a yoga mat, and some water and you are ready to go.

I originally filmed this workout when I was pregnant with my son. I was only about 7.5 weeks along when I filmed this video. I intended to have a new workout video for you today, but my son had his 15-month wellness visit and got three shots. He needed some extra snuggles from me. I do still plan on filming two more new workouts this week, so check back and I will update the workout schedule.

We are doing the #BFFitFall Workout Challenge. The goal of the challenge is to get in 5 workouts per week. My personal challenge is to make at least three of those workouts brand new workouts each week. I have been re-focusing on getting in my own workouts, blogging, and sharing new workouts with you. I am feeling so happy to be spending time doing something that I love.

Good Eats: Next up is re-focusing on getting in healthy food choices. I will be sharing my journey as I progress. When time is short (which seems to be a frequent issue for me these days!) being prepared to eat healthy makes a big difference. Before baby I liked to do a big food prep day on Sunday. I am going to try and re-establish that routine.

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

Click the link to get your own Gymboss Interval Timer!

Interval Timer: 15 Rounds of 10/50

Reps:
Beginner: 10 Reps, 30 Seconds Timed Exercises
Intermediate: 15 Reps, 40 Seconds Timed Exercises
Advanced: 20 Reps, 50 Seconds Timed Exercises

1. High Knees
2. Pendulum Squat
3. Burpees
4. Crunch & Tap
5. Mountain Climbers
6. Table Top Hip Thrust
7. Squat Jump
8. Rotating Pushups
9. Lunge Jumps
10. Side Plank Hip Drop-Right
11. Russian Kicks
12. Side Plank Hip Drop-Left
13. Frog Hopper
14. Alternating Runners Lunge Reach
15. High Knees

Repeat the Entire Workout 1-3X for Maximum Results

Hi Everyone!

Welcome to this week’s workout schedule! For the month of October I am challenging you to get in five workouts per week! It’s going to be a mix of new and throwback workouts.

The challenge is to get your body moving at least 5X this week. I will update this schedule as the new workouts are released. Feel free to add your own twist on the routines, by adding in some walking or running.

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

Workout #1: This is a 30-Minute Total Body Workout, with an included warm-up and cool down. You don’t need any equipment for this workout.

New Workout!  30-Minute Total Home Body Workout & Fat Burn: No Equipment Exercises

Workout #2: This is a Total Body workout, which the very talented Millionaire Hoy filmed for us when I had my son. I am excited to do this workout along with you all, because I was not able to do it the first time around.

20-Minute Fat Burning Workout with Millionaire Hoy

Workout #3:

Standing Core + Glutes Workout: Quiet & Apartment Friendly

Workout #4:

30-Minute Yoga Flow

Workout #5: Brand new Total Body Workout. Grab some dumbbells and you are ready to get sweaty!

Total Body Workout with Fat Burn

Hi Everyone!

Welcome to a new week of workouts! For this week I have posted 6-workout videos. That means there are 6-workouts and one rest day. One of the workouts is a stretching day. Remember, rest and recovery helps your body stay healthy and make improvements in your strength and level of fitness.

Don’t be afraid to modify the schedule if you need too. Listen to your body. A huge part of creating a healthy lifestyle is learning what your body responds best too. Focus on form during each exercise. If you need rest take it. Exercise should improve your health and overall fitness. If you see signs of overtraining, ease back, rest, and return when you are ready.

I have been resting and recovering from a nasty bout of IT Band Syndrome. I was finally able to run without pain two days ago, and had another successful run today. I was getting very nervous for my Half Marathon. The race is only two weeks away, and I have been having dreams that I am late to the race and forgot to pick up my race packet.

I am running this race to raise money for a cause, so I really didn’t want to get sidelined with an injury. I will have to test out some longer run days, and be very careful to make sure I am in good shape on race day. At this point I know that I have missed a lot of training so it’s going to be a matter of just making it through the race. I ordered new pants that are supposed to provide the same support as kinesiotape. They should be arriving on Tuesday.

During my Half Marathon I am fundraising for Love146 to help prevent human trafficking of children. It’s very important to me to be able to run this race, because it is such an important cause. If you are able to make a donation every dollar helps! You can do so here: Love 146 Fundraiser. Your donation helps rescue children from slavery, and provide services and support to the children who are rescued. Donations are tax deductible.

My niece & nephew doing a Hill Sprint!

I am planning on filming new workouts this week. I can’t wait to get back into my routine & share new content with you all! I have been teaching my jogging class one cross training workout per week, so I have a lot of new routines to share here.

Have fun with the workout schedule!

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. 

Workout 1: 

Rockin’ Body Weight Workout

Workout 2: 

16-Minute HIIT: Full Body Fit & Flexible

Workout 3:

Low Impact Body Sculpt: Tummy & Tush

Workout 4: 

19 Minute HIIT: Full Body Fat Burning Workout

Workout 5: 

Core & Ab Burn Workout

Workout 6: 

Post Run Recovery Stretch: Stretches and Injury Prevention for Athletes

HI Everyone!

It’s that time again…..Workout Time! Today’s workout is a 15-Minute Full Body Workout. Grab a couple of dumbbells, and a chair (or some place to put your foot for one move) and you are ready to go. If you don’t have equipment, grab a water bottle or something for resistance. You can always modify to use whatever you have at home.

If you use an alternate piece of equipment comment and let us know what it is. That way if anyone else is struggling you might give them an option they didn’t think of.

I filmed the workout below in October. I am feeling so much stronger, and healthier now. It’s amazing the difference that 4-months can make in your fitness level! At that point I was only 3-months postpartum, and I am now 7-months postpartum.

This is the first week that I have successfully started a consistent running program again. I started teaching a Kinesiology class on Jogging at Penn State Beaver. I have been wanting to get my running program back on track, and this was just the motivation that I needed. I am a firm believer in practicing what you preach.

My running week has looked like this: 
Saturday: 4+ Miles (my watch died so I am not sure exactly how long the distance was)
Sunday: 7 Miles. 
Monday: 3.2 Miles. 
Wednesday: 3.2 Miles. 
Friday: Between 3-4 Miles Scheduled. 

It feels so good to be running consistently! I thought that I would be sore or tired, but my HIIT workouts have really kept my fitness level on track so I haven’t had any issues. My two shorter runs (3.2 miles) I maintained between an 8 min/mile and 8:30 min/mile pace. My half marathon pace average is about an 8 min/mile so I have some work to do, but I am not as far off as I had imagined.

Have fun with today’s workout. Next week I have help from my sister so I can film some new workouts, and I will be filming on either today or tomorrow AM. So brand new workouts are on the horizon!

Melissa, Jesse & Maverick

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 If you want to see more baby photos of Maverick on Instagram: @MaverickBender

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

Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.
Help BenderFitness: https://www.patreon.com/BenderFitness.
*Each Section will take 5 minutes. You can pause the video and grab some water in between sections. * Be sure to have your dumbbells and a chair (or someplace to put your foot during Split Squats) ready for this workout. 

Section 1:
1. Romanian Deadlift
2. Split Squat: Right
3. Split Squat: Left
4. Warrior Deadlift: Right
5. Warrior Deadlift: Left

Section 2:
1. Reverse Plank Step Out
2. Side Plank Reach & Drop: Right
3. Side Plank Reach & Drop: Left
4. Hip Lift Hook
5. Temple Tap Abs

Section 3:
1. Alternating Lunge & Curl
2. Squat & Press
3. Pushup Row: Alternating
4. Runner’s Lunge with Tricep Kickback: Right
5. Runner’s Lunge with Tricep Kickback: Left

Repeat 1-3X

Hi Everyone!

Welcome to today’s workout! Today we are focusing on the Core. We are going to work your tummy from every angle, to ensure that we are strengthening and toning every muscle of your midsection. One round of today’s workout will take 15-Minutes. You can repeat it, or pair it with a cardio workout for some additional fat burning.

If you only have time for one round that’s okay too! Consistency and healthy eating are going to help you really see results. I often only have time to go through one round of the workout, but getting in that 15-Minutes per day makes a big difference in how I feel, and my overall health, wellness and fitness.

During Core Workouts it’s important to keep your core engaged. This will help strengthen your transverse abdominals. The transverse abdominals work as a girdle, to pull your midsection in tighter and create a leaner waist. Engaging your core can be done by pulling the abdominal muscles in tight-imagine pulling your belly button toward your spine. This isn’t the same as just “sucking in.” You should be able to breath even while your abdominal muscles are engaged.

When you do these exercises try to prevent your stomach muscles from bulging outward, or creating a cone shape down the center of your belly. When the core is engaged, your stomach muscles will be pulling in toward your body, instead of pressing out. Be sure to breath through each exercise, and never hold your breath. Holding your breath causes intra-abdominal pressure, and creates more strain on the midline of your muscles.

Be sure to have fun with today’s workout! Challenge yourself for getting in maximum reps, and also give yourself a big pat on the back for showing up and getting your workout in today. You are choosing to do things to make yourself healthier and stronger & that is awesome!

Don’t forget: I started filming workouts for my Brand New February DietBet Challenge. If one of your goals is weight loss and you want to win money for losing weight you can sign up for my DietBet Challenge here: www.dietbet.com/benderfitness. It starts February 1st, but you can sign up now!

I am giving away a free entry into my DietBet Challenge to two lucky individuals! I embedded the entry form here, but if it doesn’t load for you, you can find it on my Facebook page: @MelissaBenderFitness.

a Rafflecopter giveaway

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

Get Your Own Interval Timer: Buy a Gymboss now. 

10/50 Seconds Intervals. 

1. Mountain Climber
2. Super Snow Angel
3. Clamp
4. 3-Way Frogger
5. Unicycle (right)
6. Unicycle (left)
7. 3-Part Abs
8. Angel Abs
9. Plank Rock
10. Tick Tock Abs
11. Side Plank Hip Lift (right)
12. Side Plank Hip Lift (left)
13. Crunch and Tap
14. Hip Lift
15. Down Dog Plank

Repeat 1-3X

Hi Everyone!

***Welcome to Week 4 of my Original 30-Day Workout Challenge! The workouts for this week are from my Original 30-Day Workout Challenge.  Have fun!****

I am trying something new to help keep us on track, and keep the workouts easy and accessible. I have created this page, for easy access to this week’s workouts. This is my second week of sharing a Weekly Workout schedule. If you want to see this as a regular part of BenderFitness please comment and let me know.

These were the workouts last week:

Original 30-Day Workout Challenge: Days 1-7

Original 30-Day Workout Challenge Days 8-14

Original 30-Day Workout Challenge: Days 15-21

This routine combines strengthening, stretching, cardio, and rest days. Health and fitness should help you become stronger. If you find yourself becoming worn down by the workouts you can add additional rest days as you build strength.

Let me know if you find the schedule useful. If you have questions please post them below.

Melissa

Bonus Cardio Option:

Either of these cardio workouts can be added to any workout this week: 

1. 10-Minute Jump Rope Skipping Workout
2. 10-Minute Awesome Cardio Fat Blaster Workout
3. 10 Minute Cardio Fat Burn

Stretching: 

Stretching to Improve Flexibility for Splits

How to Use a Foam Roller

Sunday: 

Day 22: 15 Minute HIIT Cardio: No Treadmill Necessary

Monday: 

Day 23: Core Galore 16 Minute HIIT

Tuesday:

Day 24: Full Body Sweat: 15 Minute HIIT

Wednesday:

Day 25: Kickin’ Cardio: 15 Minute HIIT

Thursday:

Day 26: 15 Minute Full Body HIIT

Friday:

Day 27: Arm and Belly Fat Burn with Jump Rope (20 Minute HIIT)

Saturday:

Day 28: Leg and Thigh Toning Workout (15 Minute HIIT)

Hi Everyone!

Welcome to Day 28 of my Original #30DayWorkoutChallenge. Awesome job sticking with the workouts! Today’s workout is focused on the Lower Body. We are going to work on our glutes, legs, and thighs. So grab a couple of dumbbells and get ready!

If you don’t have dumbbells, or aren’t ready for the added weight, you can do the exercises with body weight only. The addition of resistance will help challenge your body differently & boost your metabolism. If you have weights I definitely recommend using them.

As always, focus on using proper form during each exercise. Although we are going for speed, you don’t want to sacrifice form for speed. As you grow stronger you will be able to pick up the pace, while still maintaining good form. Challenge yourself to get in as many reps as you can for each exercise.

I also want you to take a moment and appreciate your ability to push yourself through these workouts. Just by showing up each day to do these exercises you are making yourself stronger and healthier. You are forming (or continuing) a healthy habit that will positively impact your life.

Have fun with today’s workout!

Don’t forget: I started filming workouts for my Brand New February DietBet Challenge. If one of your goals is weight loss and you want to win money for losing weight you can sign up for my DietBet Challenge here: www.dietbet.com/benderfitness. It starts February 1st, but you can sign up now!

I am giving away a free entry into my DietBet Challenge to two lucky individuals! I embedded the entry form here, but if it doesn’t load for you, you can find it on my Facebook page: @MelissaBenderFitness.

a Rafflecopter giveaway

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

Get Your Own Interval Timer: Buy a Gymboss now. 

10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps. 

1. Jump Squat
2. Dumbbell Squat
3. Side Lunge Jump
4. Weighted Side Lunge
5. Hip Thrust
6. Romanian Deadlift
7. Lunge Jump 
8. Lunge Lift (right)
9. Lunge Lift (left)
10. Plie Jump
11. Goblet Squat
12. High Knees Toe Taps
13. Step-Up
14. Warrior Deadlift (right)
15. Warrior Deadlift (left)

Repeat 1-3X

Hi Everyone!

Welcome to Day 24 of my 30-Day Workout Challenge!!! Woohoo! We are almost at the end! I am sending you a virtual high five for making it this far!

Yesterday we focused on the Core. Today we have a full body workout on the agenda. You don’t need any equipment for this workout. As always, with interval workouts you want to focus on proper form and getting in as many reps as possible.

One round of the workout will take 15-Minutes, but if you have time for a longer workout today you can repeat this one.

Jesse and I did our workout together last night. It’s always fun to workout as a family. It’s challenging to get my workouts in. Yesterday Maverick boycotted his naps. I only did one round, but that is always better than nothing!

Please keep posting your workout check-ins. I love seeing them! it is so motivating to know that we are all in this challenge together!

I started filming workouts for my Brand New February DietBet Challenge. If one of your goals is weight loss and you want to win money for losing weight you can sign up for my DietBet Challenge here: www.dietbet.com/benderfitness. It starts February 1st, but you can sign up anytime between now and then.

Have fun with today’s workout!

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

10/50 Second Intervals (10 rest, 50 max reps)

1. Lunge Hop (right)
2. Lunge Hop (left)
3. Sit to Stand
4. Side Step Up (right)
5. Side Step Up (left)
6. Modified Handstand Push-up
7. Dips
8. Dive Bomber
9. Plank Press
10. Rotating Plank 
11. Criss Cross Leg Lift
12. Bridge/Table March
13. Angel Abs
14. Plank Reach (right)
15. Plank Reach (left) 

Optional: Repeat 1-3X

Hi Everyone!

***Welcome to Week 3 of my Original 30-Day Workout Challenge! The workouts for this week are from my Original 30-Day Workout Challenge.  Have fun!****

I am trying something new to help keep us on track, and keep the workouts easy and accessible. I have created this page, for easy access to this week’s workouts. This is my second week of sharing a Weekly Workout schedule. If you want to see this as a regular part of BenderFitness please comment and let me know.

These were the workouts last week:

Original 30-Day Workout Challenge: Days 1-7

Original 30-Day Workout Challenge Days 8-14

The schedule will combine both new and old workouts. The new workouts will go live at Midnight, Eastern Time Zone for the day they are scheduled. The old workouts are already linked.

This routine combines strengthening, stretching, cardio, and rest days. Health and fitness should help you become stronger. If you find yourself becoming worn down by the workouts you can add additional rest days as you build strength.

Let me know if you find the schedule useful. If you have questions please post them below.

Melissa

Bonus Cardio Option:

Either of these cardio workouts can be added to any workout this week: 

1. 10-Minute Jump Rope Skipping Workout
2. 10-Minute Awesome Cardio Fat Blaster Workout
3. 10 Minute Cardio Fat Burn

Stretching: 

Stretching to Improve Flexibility for Splits

How to Use a Foam Roller

Sunday: 

Day 15: Cardio Total Body Burn HIIT: 19 Minutes

Monday: 

Day 16: 15 Minute Body Toning HIIT

Tuesday:

Day 17: Yoga Stretch and Recovery Workout

Wednesday:

Day 18: HIIT To Be Fit! Jump Rope and Fat Burn

Thursday:

Day 19: Dumbbell Inteval Sculpt (15 Minutes)

Friday:

Day 20: Belly Fat Banisher: Ab and Fat Burn HIIT (15 Minutes)

Saturday:

Day 21: Low Impact Lower Body Workout (15 Minutes)

Hi Everyone!

This is the first week of my 30-Day Challenge. I am re-doing the challenge and challenging you to do it along with me! Next month I am also doing a new DietBet challenge for anyone who needs some extra motivation to hit their weight loss goals.

Keep Checking in and letting me know how you are doing with the challenge. Remember, that if you need to take an extra rest day you can. It’s important to listen to your body. It’s okay to be sore, but you don’t want to push yourself to injury.

Have fun!

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

Bonus Cardio Option:

Any of these cardio workouts can be added to any workout this week: 

1. 10-Minute Jump Rope Skipping Workout
2. 10-Minute Awesome Cardio Fat Blaster Workout
3. 10 Minute Cardio Fat Burn

Sunday:

Day 1: 15 Minute HIIT Core Fat Burn

Monday:

Day 2: 20-Minute Total Body Fat Burning Workout-No Equipment

Tuesday:

Day 3: Muffin Top Meltdown: Exercises to Melt Your Muffin Top

Wednesday

Day 4: Arm and Leg Sculpt

Thursday:

Day 5: Yoga Flow

Friday:

Day 6: 20 Minute HIIT Shred and Shape

Saturday:

Day 7: Total Body Workout: 15-Minute HIIT Wedding Boot Camp

Hi Everyone!

Welcome to Workout Day #5. Today you have the option of completing today’s yoga flow or taking a rest day. If you rest do some gentle stretching, or light walking to help move out any stiffness or soreness. It will help your muscles recover so that you are ready for Day 6.

Hopefully you are feeling good so far! I have seen really great check-in posts, and comments letting me know people are liking the workouts. I have also heard a lot of people saying that they are super sore from the workouts. Listen to your body & stretch or rest as needed.

I am still working on my daily Split Stretching routine. I don’t feel like I am getting any closer yet, but I know that the daily practice and consistency will pay off. It’s also helping to relieve a lot of tension in my lower back.

We have an insanely busy schedule through Sunday night, so I won’t be filming any new workouts until next week, but I will still be doing the daily 30-Day challenge workout right along with you all!

Jesse, and our friend Jon also did a few rounds of one of the challenge workouts the other day, and they both have some residual muscle soreness. I often get asked if these workouts work for men, and the answer is Yes! These workouts are great for anyone. Remember, workouts can always be modified to suit your own needs.

Have fun with today’s workout!

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

To the Commenter who Said “Having a Baby Ruined My Body”:

You left a comment on one of my Postpartum Workout Videos. Perhaps the irony of that is lost on you. You body shamed me in a place where I am striving to be healthier and encourage others to do the same.

My body isn’t here for your pleasure.

The first of your comments said: “Clearly having a kid messes up your body. You look like you gained a lot of body fat. However, I still like your workouts.” 

When another commenter defended me you responded with: “Yeah b–ch, she put on weight and fat, Get your eyes checked you moron” “…you disgusting piece of feminist s–t. I’m in great shape. I didn’t just shit out a kid” and “Actually C–t, I would never be stupid enough to s–t out a kid and ruin my body. So kiss my a$$ you b–ch.”

The comments that you posted are NOT okay. Verbally attacking me, and other people is NOT okay. The viewpoints that you apparently felt such a compulsion to express….NOT okay. Are you getting my point?

I am in fact one of those “feminist pieces of s–t” that you refer to in your comments. Your objectification of my body, and your attempts to minimize me to only my physical appearance….NOT okay.

I am curious, why does a higher body fat percentage ruin my body? Because you don’t enjoy looking at it?

You see, my workouts are about being healthy. They are not about achieving some bodily ideal set for me by society, or by the unrealistic expectations of strangers. My focus is on health, not body fat percentage. I don’t appreciate you trying to tear me down, or tear down any woman who is postpartum and has to read your vitriol.

As a female, I have had to deal with unwanted comments about my body since I was 12-years old. It takes strength to feel comfortable in your own skin when society is telling you that you are not good enough. The pressure is even higher after having a baby, when there is so much focus on achieving your pre-pregnancy weight and physique, before your body has even recovered from labor. It took my body more than 9-months to grow to accommodate a child, and now I am supposed to magically return to my pre-pregnancy shape instantly? Why? Because you think having a kid messed up my body?

Sorry, I’ll pass on the crash diet and self-hatred.

In five days time I will be 4-months Postpartum. Your first comment was posted on one of my workout videos one month ago (when I was nearly 3 months Postpartum). My life, body, hormones, emotions, went through major changes. I have not set a deadline to achieve a certain body fat percentage. I will not succumb to the pressure from you, or any other person to feel badly about myself for not meeting unrealistic physical expectations.

I like my body. I like it with extra body fat. I like it with muscle. I liked it when my body fat percentage was lower. The amount of fat on my body does not define me. My body is strong and healthy. My body carried a child for more than 9 months, and went through more than 27 hours of labor to deliver a beautiful baby boy into this world. My body is strong and capable. I refuse to hate my body.

Having a child made me realize how much stronger, and more capable I am. Having a son makes me realize that my reactions and responses to the world will teach him what it means to be a man, and how to treat a woman. I will not passively accept that comments like yours are something that I have to endure.

Your comments are one small representation of the attitude and pressures facing women each and every day. Today, instead of just hitting delete and ignoring the problem, I am standing up and saying it’s not okay.

Melissa

Hi Everyone!

First of all, THANK YOU! This month we celebrate 5-Years of Free Workouts since the start of BenderFitness! That is huge, and we couldn’t have done it without you! You guys have worked out with me through Graduate school as I went for my masters, through my first job as an Occupational Therapist, through my first NPC Bikini Competition, through my pregnancy, and most recently through the birth or my son and my postpartum fitness journey!

Cheers to (hopefully!) many more years of BenderFitness workouts!

If you already watched the video above, you know what my big announcement is. I have resigned from my full time position as an Occupational Therapist, and I am dedicating myself to BenderFitness. It might not sound scary to you, but it’s pretty scary/exciting/exhilarating/terrifying to me! This website, and my fitness channel is my passion, and being able to pursue my passion is a dream come true.

With the birth of our son, Jesse and I had to face some realities about how much time we have. With both of us working full time, filming/editing/uploading/blogging, making the time commitment to BenderFitness and being able to spend time with our son was not going to be possible. We sat down and talked about it and we decided to make the leap into pursuing BenderFitness as a full time career for me (and hopefully one day for Jesse too!)

It’s scary to give up a full time job, benefits, and a 401K, but I really believe that we can continue to make BenderFitness grow, and help people around the world live healthier lives. To help us achieve this goal I created a Patreon Fan Funding Page. It allows people to set up a monthly donation to help support our mission. We are not charging for our workouts. Our mission is to continue providing free fitness, but if you want to support that we greatly appreciate it. You can check out our page here: www.patreon.com/BenderFitness.

I also announced a collaboration with Rose from www.MyChangeforaTen.com We are doing a charitable Boot Camp to provide New Blankets to homeless people. Rose will be teaching one of my workout routines in LA on Saturday November 12th (more details to follow!) If you want to join her for the workout I will share the information as it is confirmed. I will also be doing a live broadcast of the workout for those of us that can’t make it to LA. If you want to donate a new blanket you can send it to:

The Monday Night Mission
Att: Sean D. Oney
601 South San Pedro St
Los Angeles, CA 90014

Thank you to everyone for the support!

Melissa

Hi Everyone!

It’s workout time! Before we talk about today’s workout, I wanted to remind you that my new workout program, with brand new workout videos starts on Sunday August 21st! That’s ONE WEEK from today!!! Woohoo! I can’t wait to workout with you again!

Also, for those of you looking to lose weight my DietBet Challenge starts the next day, Monday August 22nd: www.dietbet.com/BenderFitness. In this challenge you bet money on your ability to lose 4% of your weight in 4-weeks. Everyone who hits the goal splits the money in the jackpot.

This is a fun throwback workout. I like this one, because it incorporates some fun and different movement combinations. This is a quick, full body workout and it can be repeated up to 3X to increase the burn & intensity.

I started trying out some exercises, now that I am cleared for action postpartum. I am going to do a full post about it, but let me just say: I have some serious work to do! I have lost a lot of strength, speed and endurance. That said, I am really excited to re-build and see my progress as I get back to it! It’s very motivating to know what I was capable of before vs now.

I hope you enjoy today’s workout. If you didn’t try yesterday’s Standing Workout, you can check it out here: 10 Minute Standing Workout: Abs, Thighs, Butt.

Have fun!
Melissa

PS You can find me on Instagram, Snapchat, Twitter & Pinterest: @BenderFitness and on Facebook @MelissaBenderFitness

Jesse is on Instagram: @BenderCrosby1

Equipment: Gymboss Interval Timer set for 16 rounds of 10/50. 

1. Push-up Jacks
2. Frogger to Chair
3. Inner Thigh Squeeze (right)
4. Inner Thigh Squeeze (left)
5. Prone Heel Press
6. Knee Cross Plank to Side Plank (right)
7. Knee Cross Plank to Side Plank (left)
8. Side Lunge Curtsy (right)
9. Side Lunge Curtsy (left)
10. Bridge Hopper (right)
11 Bridge Hopper (left)
12. Wide Leg Plank Crunch
13. Twisting Lunge (right)
14. Twisting Lunge (left)
15. Pendulum Plank (right)
16. Pendulum Plank (left)