20-Minute Yoga Stretch & Mobility Flow

Hello Everyone!

Welcome to a new week! This week we are starting with a simple yoga flow for stretch and mobility. This 20-Minute flow can be done on its own or used to warm-up or cool down after a more intense workout.

Some things to keep in mind during your flow:

-Don’t force anything. One of the most important things to learn in yoga is how to listen to your body.
-Flexibility fluctuates. Some days you will be more flexible and others you will feel tighter. Hydration, rest, food, stress, previous workouts or soreness, all of these things can impact your flexibility.

If you like this flow (or you are looking for a longer flow) you might like these routines: Yoga Flows.

This flow is a little bit more gentle and focused on hip mobility and releasing areas of tightness or tension. My shy cat, Buffy, made a visit to our photo session before we filmed this routine.

This weekend, I also did Jesse’s 21 and Done workout followed by a 1-mile run on the treadmill. It has been wonderful to get back to a consistent workout routine and filming routine.

I encourage you to practice self compassion during this routine. If you aren’t familiar with yoga (or even if you are) some of the movements may feel difficult. You are capable of doing difficult things. Typically when we find something uncomfortable it’s because it is taking us outside of our comfort zone and we are learning or trying something new.

If you are new to yoga give yourself grace and don’t tell yourself things like “I’m so bad at this” or “I’m not flexible enough.” You can change that narrative and say, “I practiced mobility,” “I tried something new and challenging today and didn’t give up because it was outside of my normal experience.”

I hope that you enjoy this flow and find it a useful part of your practice.

I am planning to make some updates to my website soon. I would love to hear which functions/tabs on my website you consistently use to navigate and find what you are looking for. I don’t want to take away tools that you are regularly using. I would also love to hear your thoughts on this flow. Did you like it, was it a good challenge, too easy or hard? Let me know!

I will see you soon with a new workout. We have lots of fun things coming your way! If you have any video requests post them in the comments.

Enjoy!

Melissa

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

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The Yoga Flow:

Yoga down dog with bent knees — Down Dog with Bent Knees

Quick 5-Minute Pre-Workout Warm Up

Hi Everyone!

Are you ready to get sweaty? Then you should definitely start with this quick 5-Minute Warm-Up Routine. It’s a simple series of exercises to get your heart rate elevated, muscles and body warm, and blood flowing.

Warming up not only helps you increase the benefits of your workout, but it also helps prevent injury. Research has shown that when people warm-up first they are actually able to push harder and get in more Reps during HIIT exercise.

I am doing a little bit of video experimentation to see what you guys like best, so I am uploading the warm-up, cool down and lower body workout videos I filmed for today separately. I am also uploading it as one full workout with warm up and cool down in the same video.

I would love your feedback on what you like best/find most efficient for you. I know many people repeat the workout, or combine workouts so I thought that separate videos might be more effective. That said, it’s easier to have one video with everything in it, because then you don’t have to hop around looking for videos.

Please let me know here on the comments, or on Facebook what works best for you. We are trying to improve your workout experience.

Let me know what you think!
Melissa

PS For anyone who is supporting BenderFitness on Patreon I added some rewards. I will continue to update the rewards as I am able. The new rewards include early access to my workout videos, and for anyone donating $5 and up I will follow you on Instagram as a way of saying Thank You! If you want to help please click here: www.patreon.com/BenderFitness

Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness

Set Your Interval Timer for 5 Rounds of 10/50 for the Warm Up and Cool Down.

Warm Up:
1. Jog
2. Side Leg Swing
3. Side Leg Swing
4. Head Tap Squat
5. Frankenstein

Repeat 1-2X until you feel warmed up and ready for your workout!

10 Minutes Per Round: Quick Body Weight Workout

Hi Everyone!

Today’s workout is quick, one round only takes 10 Minutes. You can repeat this workout to increase the intensity. The nice thing about a 10-Minute per Round workout is that you can make it fit into your day.

Sometimes I like to do a shorter workout because it gives me options:
-Repeat the Workout Several Times (1-4X)
-Split my Workout up to make it fit with my schedule
-Pair the Workout with other Workout(s) of Choice
-Use this Workout as a Warm-Up for a longer workout of choice

I will be filming a new workout tomorrow, and I have a great workout collaboration coming up with Sean Vigue. I think you are going to enjoy the workouts we have put together!

Have fun with this one! I will see you tomorrow with a longer workout!

Melissa

High Knees
Double Hop Lunge-Right
Double Hop Lunge-Left
High Knees
Plie Jump Side Kick-Right
Plie Jump Side Kick-Left
High Knees
Warrior III Tap-Right
Warrior III Tap-Left
High Knees

Repeat 1-4X
Optional: Pair with 20-30 Minutes Cardio of Choice

High Knees

Double Hop Lunge: Part 1

Double Hop Lunge: Part 2

Plie Jump Side Kick: Part 1

Plie Jump Side Kick: Part 2

Plie Jump Side Kick: Part 3

Warrior III Tap

10 Minute Jump Rope Skipping Workout: Full Body Workout Challenge: Part 1

Hi Everyone!

Today’s workout is a Jump Rope Workout. One round takes 10 minutes, and it can be repeated. This workout can be done as a warm-up, as a full workout, or in conjunction with other workouts.

I tried something new with filming workouts, and filmed a three part workout series. This is Part 1. Part 2 is a Stability Ball exercise routine, and Part 3 is a 20 Minute HIIT.

I kept the three videos separate so you can continue to mix and match, and make them fit your day/schedule. You can do each exercise routine separately for rounds, or combine them all for a 40-minute full body workout routine. I will be combining all three workouts into a Full Length 40-Minute Workout Video and post it later this week.

The schedule for the week would look like this:

Day 1: Jump Rope Workout (Repeat 1-3X or Pair with Another Workout of Choice)
Day 2: 10 Minute Stability Ball Workout (Repeat 1-3X, Pair with Jump Rope Workout 1X, or video of Choice)
Day 3: 20 Minute HIIT Fat Burn (Repeat 1-3X)
Day 4: Rest or Easy Day
Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Workout (40 Minute Full Body Workout.)

You can incorporate rest days in between as needed.

Let me know what you think of the new format I am trying in the comments below or on Facebook.

Have fun!
Melissa

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

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

Repeat 1-3X

Traditional Sun Salutation (Surya Namaskar) and Fitness Fusion Variation: How-To

Hi Everyone!

For tonight’s workout I kept it very simple and did 10 Sun Salutations.

Sun Salutations are composed of 9 basic yoga postures.

Mountain Pose (Tadasana)
Upward Salute (Urdhva Hastasana)
Standing Forward bend (Uttanasana)
Warrior I/Lunge
Plank Pose
Chaturanga Dandasana (Four-Limbed Staff Pose)
Upward Facing Dog (Urdhva Mukha Svanasana)
Downward Facing Dog (Adho Mukha Svanasana)
Chair Pose (Utkatasna)

These poses will give you a full body workout. You will bring your body and spine through a full range of motion that will help improve your flexibility, circulation, and even digestion.

Anytime you are practicing yoga (or any exercise) you will reap the most benefits by focusing on each pose you engage in. Improving your mind body connection actually improves the physical and mental benefits you get from exercise.

The video below is the first video I ever posted on my blog. As you can see the website has actually changed names since then!

For those of you looking for an extra challenge I also posted my Sun Salutation/Fitness Fusion workout, which combines Sun Salutations with weighted exercises. (I stuck to the traditional version tonight).

I am planning on posting new workouts all week. I am filming a new workout tomorrow evening as soon as I get home. I am re-focusing on my health and fitness, and getting my energy level back up to where it used to be. 🙂

I started out this weekend by running a 5K on Saturday, Yoga tonight (Sunday), and getting back to sharing more workouts this week.

Enjoy! I will see you tomorrow!
Melissa

PS You can also find me on Facebook, Instagram or Twitter.

Traditional Sun Salutation:

Sun Salutation: Fitness Fusion: Power Yoga

Running: Warm-Up, Cool-Down, and Strengthening

Hi Everyone!

Today Jesse is taking us through his pre-run warm up routine. He demonstrates the different movements that he uses with the cross country team he helps coach. He also shares some post run stretches, and core exercises to improve your running form/speed.

Gambit didn’t want to miss a photo op. 🙂

This is really great information to help keep you injury free. Jesse is my running inspiration. He is incredibly talented and knowledgeable about the sport, yet despite his athletic prowess he remains humble. He helped coach me to a love of running. Check out: Running Made Me Cry…How I Became a Runner.

If you have running questions let us know! Post them in the comments below or on facebook.

Enjoy!
Melissa

Quick Workout

Hi Everyone!

I had big plans for my workout schedule this week, but allergies got the best of me! As soon as I got home from work yesterday I went to sleep, woke up long enough to have some chicken soup (home cooked by my mom!) and then went back to sleep.

I am feeling a lot better today, but still congested, with lots of sinus pressure. I took a few days off, and although I don’t feel 100% I felt well enough to get in a workout.

I did a 3.5 mile run outside at a comfortable pace, and followed it with this quick workout. This workout is great for runners because it helps strengthen and stabilize the muscles that support running.

I am planning a good workout for tomorrow. 🙂

Melissa

Begginer: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Heel Tap Abs
2. Slow Pushups
3. Oblique Hip Drop, Elbow Tap (right)
4. Oblique Hip Drop, Elbow Tap (left)
5. Step Up (right)
6. Step Up (left)

Repeat 1-3X

Bender Fitness

Fitness Should Be Free

warm up