Arms, Shoulders and Back: Tabata Style Workout

Hello Everyone!

Grab your dumbbells for this quick upper body workout. This quick home exercise routine will work your arms, shoulders and back. The intervals are short: 20-seconds of maximum repetitions followed by 10-seconds of rest, but you will really feel the burn as you build strength and endurance.

You will need a little bit of equipment: a chair and two dumbbells. If you don’t have dumbbells grab something to add a little resistance to your workout.

Each section of this workout routine will take 4-minutes with a short break in between segments. Because each section is only 20-seconds you can really push yourself to get in maximum repetitions (still with good form!) because your muscles will experience less fatigue during your workout.

I used two 12-pound dumbbells during this workout routine. You want to choose a weight that will challenge you, but that you can complete the full set of reps with good form. The last couple of reps should feel tiring.

Keep some water handy to stay hydrated and quench your thirst in between rounds.

You can do this workout on it’s own, repeat it or pair it with another workout. I love these quick and efficient workout routines, because it’s so much easier to fit into a busy schedule, but you still get fantastic fitness results.

If you want to learn a little bit more about Tabata workouts, check out this study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772611/

Have fun, and let me know what you think of the 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 keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

1. Decline Pushup
2. Dips
3. Incline Push-ups
4. Forward Punches

1. Curls
2. Bent Over Row: Right
3. Bent Over Row: Left
4. Tricep Drop

1. Lateral Raise
2. Forward Raise
3. Shoulder Press
4. Upright Row

21-Minute Total Body Workout with Dumbbells

Hi Everyone!

Welcome to today’s workout. This quick and effective workout will help sculpt and strengthen your full body. It also includes some movements that will get your heart rate up and challenge your cardiovascular stamina. Grab your dumbbells and you’re ready to go.

This routine uses a repeating sequence of exercises. It will really help you to activate the targeted muscles and feel the burn. Aim for maximum repetitions with good form. I alternated between 12 and 15 lb dumbbells for this workout.

Remember, getting out of breath or maxing out on reps is a good thing! It means you are challenging yourself and working outside of your comfort zone. That is where progress happens. We train our bodies and minds to be stronger, and remind ourselves that we can endure difficult things and moments. The benefits of exercise are more than just physical.

Nutritious Meals:

I’m also focusing on eating more balanced and nutritious meals. I’m loading up on veggies and leafy greens, and other nutrient dense foods. My son loves to help with meal prep and cooking, and I love fostering his interests and life skills. He was a big help in making this meal.

I tried this Pho recipe and we really enjoyed it: https://www.skinnytaste.com/shrimp-pho-with-vegetables/

Of course, I made some additions and modifications. I added kale (because leafy greens are delicious!) and a boiled egg (because I know my son loves hard boiled eggs). The recipe was a hit with the whole family, including the baby. She received a deconstructed version of our dinner.

I also liked that we had leftovers, so we got multiple meals out of one cooking/prep session.

I hope that you enjoy today’s workout. Let me know what you think and if you had any favorite exercises. We don’t often do workouts with repeating movements, but it’s an easy way to boost up the intensity of your exercise routine and work your muscles to fatigue.

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

The Workout:

Set your interval timer for 21-Rounds of 10/50.

Squat and Curl
Russian Twist
Wood Chopper: Right
Wood Chopper: Left
Lunge to Hop: Right
Lunge to Hop: Left
Tricep Drop

*This sequence is repeated 3X for a full 21-Minute Workout.

Full Body HIIT with Dumbbells

Hi Everyone!

I think you are going to LOVE today’s workout! This will definitely be going on my favorites list.

For today’s routine grab some dumbbells. If you don’t have them you can use something from around the house to add resistance or complete the exercises with bodyweight. You will get in a great workout with or without the weights.

Adding resistance can be a great tool for gaining strength and leveling up your fitness while breaking through plateaus. So don’t be afraid to add some weight. For most of the exercises I used a 15 lb dumbbell. On the last exercise I used 12 lb dumbbells.

Meals

Let’s talk about meals. For the last month and a half I haven’t been making the healthiest food choices. I’ve been having lots of treats and more processed foods than I normally have. I never follow a strict diet, so that’s not a big deal, but I definitely feel better when I eat more fresh fruits and vegetables.

So I’m focusing on making better meal choices, and cooking larger portions so that I have healthy leftovers on hand.

Last night I made a huge batch of chicken and vegetable soup in the crockpot. It was loaded with broccoli, kale, spinach, bamboo shoots, and tomatoes. The night before we had salmon tacos.

I think having a healthy relationship with food is just as important as having nourishing meals. Food shouldn’t give you feelings of intense guilt if you’re eating less healthfully. However, you should also recognize when you need to make a shift to eating more nutritious meals.

I don’t usually use recipes when I cook, but I will try to make note of more meals so I can share additional recipes here.

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

The Workout:

Set your interval timer for 15 rounds of 10/50.

Squat and Curl
Side Hop
Lunge Press: Right
Lunge Press: Left
Around the World Chest Press
Mountain Weight Drag
Tricep Drop Row
Long Forward Hop with Short Hop Back
Frogger Squat Pulse
Boat Single Leg PRess
Shuffle Lunge
Bent Over Row: Right
Bent Over Row: Left
Side Lunge Jump Squat
Squat Squeeze and Press

Lower Body Workout: Strength, Sculpt & Burn

Hi Everyone!

Are you ready for a wonderful Lower Body Focused workout today? Ready or Not it’s on the agenda so bolster your determination and let’s get started.

Today you want to grab some dumbbells (you can do the exercises with body weight, or grab something from around the house if you don’t have dumbbells) and a chair or sturdy surface that you can safely step up on.

I completed this workout on two separate occasions. It’s a great one to keep saved when you need a quick routine to target your lower body. I filmed this workout for time, and used a 10/50 Interval format. The second time I did this workout for repetitions. I did 12-20 reps depending on the exercise.

When determine what the appropriate number of reps is for you, but the last two repetitions the exercise should feel difficult, but you should be able to complete the movement with appropriate form.

I really enjoyed adding resistance to workouts, especially those that target the lower body. I’m still rebuilding my strength postpartum, and after taking a bit of a hiatus at the end of 2020 to regroup mentally. I like the physical reminder that we are capable of making ourselves stronger that comes with a challenging workout.

If you don’t feel the burn on this one you have buns, quads and hamstring of steel. I hope you enjoy this routine.

Let me know what you think 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.

Interval Timer: 15 Rounds of 10/50.

Reps: 10-20 Reps Per Exercise.

Squat
Split Squat Hop Rotation: Right
Split Squat Hop Rotation: Left
Romanian Deadlifts
Sit to Stand: Right
Sit to Stand: Left
Clam Lift: Right
Clam Lift: Left
Side Step Up: Right
Side Step Up: Left
Hip Thrust
Knee Cross Extension: Right
Knee Cross Extension: Left
Kneeling Hip Tap: Right
Kneeling Hip Tap: Left

This workout can be repeated up to 3X.

Total Body Sculpt #13: Cardio, Arms, Legs, Butt and Core Workout

Hi Everyone!

Welcome to today’s 40-Minute Total Body Sculpt and Cardio Burn Workout.

Grab your dumbbells for a few moves during this workout. We incorporate them into this routine to get in an added burn and build some strong, lean muscle mass.

Be sure to check out the video or the photo tutorial before getting started so you know what to expect.

Before each strength focused exercise we are completing a cardio burst. Challenge yourself to work up a sweat and get out of breath. Get in as many reps as possible without sacrificing form for each exercise.

Edamame Spaghetti with Garlic, Olive Oil, Kale, Artichokes, Olives and Feta. I was out of tomatoes, but they would be a great addition.

Be sure to support your food choices with plenty of nutritious foods. I tried Edamame Pasta this week, and was pleasantly surprised. It was delicious, and my four year old liked it too. It’s always a bonus when the little ones eat more vegetables.

I’m still working on getting all of the Body Sculpt workouts posted individually, but you can also find the 6-Week Body Sculpt Challenge here: https://www.benderfitness.com/body-sculpt-1-mile-run-challenge-6-week-home-workout-program

I hope you enjoy this workout! It’s definitely one I will be coming back to.

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.

1. Curtsy Lunge: Right
2. Curtsy Lunge: Left
3. One Arm Burpee
4. Plié Jump
5. Chair to Warrior III
6. Twisted V-Up: Right
7. Twisted V-Up: Left
8. Super Swim
9. Side Plank Knee/Leg: Right
10. Side Plank Knee/Leg: Left
11. Rotating Pushups
12. Tricep Drop
13. Curl
14. Reverse Plank
15. Mountain Climbers
16. Heel Tap Jump Squat
17. Pendulum Squat
18. Foot Slide Squat: Right
19. Foot Slide Squat: Left
20. Pretzel Lift: Right
21. Pretzel Lift: Left
22. Push-up Jacks
23. Temple Tap Abs
24. Side Plank Reach: Right
25. Side Plank Reach: Left
26. Hydrant: Alternating
27. Superman Burpee
28. Hip Thrust

30-Minute Strength and Cardio Burn Workout

Hi Everyone!

I’m back to filming workouts! Today’s workout is an amazing 30-minute exercise routine that combines strength and cardio. For this workout you want to grab some dumbbells to add resistance and muscle building.

The format of this routine is a little bit different. We have 7 exercises, and we repeat them 3X with cardio bursts in between. It’s a fun, total body challenge.

Make sure that you maintain good form throughout each exercise, while also going for maximum repetitions. For the cardio intervals you can do high knees (or another form of cardio, burpees anyone?), march in place or use it as a 30-second rest interval.

I was sidelined by a strained muscle for a while. It was no fun, but it gave me time to work on some other projects. It gave me time to finish writing a novel. I am a firm believer in pursing all of your dreams, and creative writing has been a passion and love for me since I was in fourth grade.

Remember, sometimes setbacks can be opportunities to use your time for something new. It’s easy to be bored, frustrated or angry when an injury happens. Use your recovery time to focus on something that makes you happy. That might be catching up on a favorite TV show, reading a book for pleasure, writing, board games, or anything else that makes you happy.

Do you have a dream or a goal that you’ve been working on? If so, what has held you back from achieving it? For me, I usually feel like I need about 4 more hours in each day.

Esmé cheered us on during today’s workout.

I hope you enjoy today’s workout! Let me know what you think by leaving a comment below.

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.

Squat and Curl
Wood Chopper: Right
Wood Chopper: Left
Weighted Russian Twist
Lunge and Knee: Right
Lunge and Knee: Left
Tricep Extension

Repeat 3X with 30-seconds of cardio before each exercise.

Fast, Standing Workout: Strength and Power: Dumbbells & Plyometric Exercises For the Lower Body

Hi Everyone!

Welcome to today’s workout.

This workout is focused on the Lower Body. We are building strength, power, endurance, and the ability to complete explosive movements.

This interval workout combines weighted exercises to build strength and shape in the muscles of the lower body, with a powerful plyometric section to increase endurance, athleticism, and your body’s ability to perform powerful movement patterns.

Focus on form during each exercise, but challenge yourself to get in maximum repetitions. You are going to get in a fantastic burn, by pushing yourself outside of your comfort zone. Don’t be afraid to sweat, breath heavy, and push hard. You are training yourself to be physically and mentally stronger and to have more endurance.

Strength and Power Workout Burn: 1-Round.

If you prefer to complete this workout for Repetitions:

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

Sometimes, with weighted exercises I enjoy doing one round for time, and one round for reps. Both techniques are effective, and challenge your body in different ways.

If you hear baby cooing, or a rocking sound in the background of this video, it’s because my baby was asleep in her swing. She woke up while I was filming, and calmly let me finish my workout.

I can’t believe she is 4-months old already! I want both of my kids to grow up knowing that exercise is a normal, healthy part of life.

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

Interval Timer Set: 15 Rounds of 10/50
Equipment (Optional): Dumbbells

1. Squat
2. Curtsy Lunge: Right
3. Curtsy Lunge: Left
4. Warrior Deadlift: Right
5. Warrior Deadlift: Left
6. Jump Squat
7. Lunge to Knee Hop: Right
8. Lunge to Knee Hop: Left
9. Criss Cross Tuck
10. In/Out Squat Hop
11. Romanian Deadlift
12. Single Leg Squat: Right
13. Single Leg Squat: Left
14. Plié Sqaut
15. Calf Raise

Complete 1-3 Rounds

Total Body Dumbbell Workout: Fast, Effective Exercises, Great Results!

Hi Everyone!

Welcome to today’s workout. Grab a mat and a couple of dumbbells, and you are ready to get in a fantastic workout.

Equipment for today’s workout:

For today’s workout, I used two 12-pound dumbbells. Choose a weight that is challenging to you, but allows you to maintain good form through all reps. You can also feel free to have some heavier dumbbells handy for the lower body exercises, and lighter dumbbells for the upper body exercises. Ideally, the last two reps should be challenging, but do-able.

If you aren’t sure where to start with equipment, check out some ideas at my Amazon Storefront (BenderFitness makes a commission if you purchase through this link): https://www.amazon.com/shop/benderfitness?listId=8NHLHDO83ACD&ref=idea_share_inf

I will be updating this list to stay current with equipment, workout gear, and workout clothes.

Benefits of Weighted Workouts:

These are just a few benefits of adding weights into your workout.

Improved Bone Density
Improved Metabolism
Increases Strength
Improved Posture
Improves Confidence
Muscle gives your Body Shape

I also love variety and incorporating different types of challenges into my workouts. I also love knowing that I am building strength, endurance, and my overall health and wellness by utilizing multiple workout techniques.

Pregnancy Update:

Last week’s Belly Progress Photo. I regularly engage my core. It’s a great, low impact exercise technique that is pregnancy safe. I also have a new pregnancy safe core workout video coming your way soon.

I am currently 17-weeks pregnant. All of these exercises are pregnancy safe for me, but if you are pregnant I highly recommend you clear any exercises you are doing with your doctor prior to starting any exercise program. Each pregnancy is different and your doctor knows your specific situation best.

Overall, I am starting to feel a lot better. I’m still very fatigued, and have caught yet another cold. Pregnancy lowers your immune system. Between teaching kinesiology courses, and my son started pre-school, I am being exposed to lots of germs. That said, it’s still heads and tails above the illness I experienced in the first trimester.

I still feel de-conditioned and out of shape, but it definitely feels great to be back to regularly working out. The college semester started, so I am also teaching two yoga classes per week.

I am starting to feel the first flutters of Baby Girl’s movements. It’s an amazing feeling.

As always, I hope you enjoy today’s workout. I’m focusing on being more consistent with filming new workouts. Please let me know if you enjoy this one, and what you would like to see next. Thanks for working out with me! See you soon.

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 continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Equipment: Dumbbells, Yoga Mat, Bench or Couch (hip thrusts can be performed on the floor if you don’t have a bench).

Interval Timer: 14 Rounds of 35\45

Or complete for Reps:

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

Lunge Kick-Right
Lunge Kick-Left
Sit Thru Press-Right
Sit Thru Press-Left
Warrior Deadlift-Right
Warrior Deadlift-Left
Burpee
Curtsy Lunge Abduction-Right
Curtsy Lunge Abduction-Left
Squat and Curl
Tricep Drop
Dumbbell Rib Hug
Hip Thrust
Bent Over Row

Repeat this workout up to 3X.

Quick Dumbbell Workout Tutorial: Total Body Workout: First Trimester Fit Pregnancy Workout

Hi Everyone!

Are you ready to feel great and get stronger with me? Today’s workout is a quick Dumbbell Workout. For the last two exercises I also use a Stability Ball. If you don’t have a stability ball, you can do the final two exercises with socks on a hard wood (or other smooth surface) floor.

I filmed this workout as a Tutorial Video, so watch the video before completing the exercises. You can repeat this workout 3-5X for best results. Of course, if you’re in a hurry, I encourage you to do the workout even if you only have time for one round.

One round of exercise is better than none! Your body will thank you for the consistency, and for getting in some movement.

Jesse and I have been brainstorming ways that we can bring you more workouts. We want to get on a better filming schedule for full length workouts, but I would also like to incorporate more workout tutorials like this one.

If you like the workout tutorial (and the idea of seeing more frequent workout breakdown posts from us) please leave me a comment and let me know.

First Trimester

Last Week: I was not bloated in this photo and it was a good day after I finished filming a new workout. Some days I look much more pregnant already.

As many of you already know, I am in my first trimester of pregnancy. My first pregnancy was a dream. I’ve frequently commented on how much I LOVED being pregnant.

My second pregnancy has not been so smooth. I have been incredibly ill with morning sickness, fatigue, and anemia. Some days the morning sickness is 24 hours per day, and so bad that I can barely move. Other days, I am functional, but the feeling of nausea still lingers in the background throughout most of the day.

I have stayed active with walking or workouts on the days when I felt well enough, but there have been many days where my focus has just been on getting through the day.

As I nudge my way closer to the second trimester the good days are getting more frequent, and the nausea less intense and debilitating. Last week I even had one full day where I felt completely normal: Happy, Energized and Physically Well.

Let me tell you what a blessing that is, and how easy it is to take for granted when it’s your norm. If you feel good, strong, energized and well, please take a moment to express gratitude. I’ve spent a lot of time thinking about people dealing with chronic illness and chronic pain, and the way they manage those conditions. Morning sickness is life altering, but temporary.

I hope you enjoy today’s workout! Next on the agenda, is a brand new workout collaboration with myself and Coach Vigue of SeanVigueFitness.com

See you soon.

<3 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.

Quick Total Body Workout

Equipment: Dumbbells and Stability Ball

*Last two exercises use stability ball, but can also be done with socks on a hard wood floor.*

All exercises 10 Reps. Aim for 3-5 Rounds.

*If you only have time for one round, do it anyway! Some exercise and movement is better than none!*

Dumbbell Deadlift
Tricep Drop
Side Lunge-Right
Side Lunge-Left
Bent Over Row- Right
Bent Over Row-Left
Romanian (Straight Leg) Deadlift
Curl to Press
Lunge with Kickback- Right
Lunge with Kickback – Left
Stability Ball Ab Pull
Stability Ball Hamstring Curl

Music: @ddarkonline

Fast Total Body Dumbbell Workout

Hi Everyone!

Welcome to today’s workout routine!

This workout is quick, but effective. It utilizes compound movements to maximize your workout in a short period of time.

You can complete this routine for Time (as I do in the video), or you can do this program for Repetitions. If you have enough time, I recommend doing one round for time, and one round for reps.

The challenge for each type of workout is different, and it is a great training technique to expose your body to different types of challenges.

I have done this workout both for time and reps, and I recommend completing 2-3 rounds, or pairing it with a cardio workout.

Even Lightning McQueen works out in the Bender house.

I hope you are enjoying the new workout routines . Please let me know what you think! I love hearing your feedback.

Have fun and get sweaty!

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.

Grab some dumbbells for this quick, Total Body Workout.

Always consult your physician before trying this or any other exercise program.

Time: 10 Rounds of 10/50.
Reps: 10-20 Reps Per Exercise with good form.

1. Squat and Curl

2. Bent Over Row

3. Side Lunge Press-Right

4. Side Lunge Press-Left

5. Russian Twist

6. Man Maker Burpee

7. Tricep Extension

8. Romanian Deadlift

9. Runner’s Lunge Lift-Right

10. Runner’s Lunge Lift-Left

Repeat 1-3X

Quick Total Body Dumbbell Workout

Hi Everyone!

It’s workout time! Grab a couple of dumbbells for today’s workout. The workout video, and photo tutorial can be found below.

This is a fast workout, that utilizes compound exercises to give you a great burn in a short period of time.

If you don’t have dumbbells, you can use something from around the house to add some resistance to your workout. Soup cans, or bottles of water are simple switches, and will help you activate your muscles a little bit differently than the body weight variation.

You have two options for today’s workout. You can complete this video with me for Time and complete Max Reps in each Interval. The second option, is to complete each exercise for Reps instead of time. Select the number of Reps that is challenging for you. Aim for 10-20 Reps per exercise, with good form and minimal rest between exercises.

I have complete this routine both ways, and enjoyed each technique. If you have time, try a round for time, and a round for reps. You may be surprised at how it changes the challenge.

This isn’t the only new workout I have for you this week! Keep your eyes out for a Brand new HIIT routine as well.

For the first time in a LONG time, I finally feel like I have been getting in consistent workouts. The results are obvious in my energy, mood, and overall drive. I encourage you to pay attention to the way you mentally and emotionally feel when you get in your workouts.

The benefits of exercise go beyond the obvious, physical benefits.

Set yourself a workout goal this week. My minimum goal is to get in 5 workouts, but I would love to get in 6. I will keep posting check-in and accountability posts on Instagram and Facebook. Get involved and let me know how you are doing!

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

Set your interval timer for 10 Rounds of 10/50.

You can also do this workout for Reps. Aim for 10-20 Reps of each exercise with good form.

Squat and Press
Lunge and Lift-Right
Lunge and Lift-Left
Curtsy Lunge-Right
Curtsy Lunge-Left
Push-up Rows
Warrior Deadlift-Right
Warrior Deadlift-Left
Curl, Press, Tricep Drop
Rock the Boat Twist

Repeat this workout 1-3X.

30-Minute HIIT: Total Body Workout & Fat Burn

Hi Everyone!

I hope you are ready to work up a sweat today! Today’s workout is a 30-Minute HIIT Total Body Workout & Fat Burn. You get to workout with both of the Benders, which is fun. We used dumbbells for some of the exercises. If you don’t have dumbbells don’t fret! You can choose to do the exercises with bodyweight, or grab something from around the house to add a little bit of resistance.

Adding resistance to your program will help improve your results. You will improve your metabolism and build lean muscle. Body Weight HIIT is fantastic for maintaining/building lean muscle and burning fat, but it’s also important to vary your program. Challenging yourself with multiple training methods is a great way to make that happen.

Unfortunately, I am still very sick. I posted on Instagram & Facebook, that I have been fighting the Flu. It’s been almost a week, and I can’t get rid of the symptoms. I was at the doctor this morning, and they think that because I am nursing and can’t take anything to treat the illness it is just lingering longer than normal.

I am able to use a neti-pot, and drink lots of tea or hot water with honey, so I am focusing on rinsing and staying hydrated. Hopefully I will be back to working out with you again soon. I normally get the flu shot every year (my job has always required me to do so, because I work with an at risk population of patients). This year I was sick the day before I was supposed to get the shot so my doctor recommended waiting. I didn’t follow up, but this is a good reminder of why I get the shot each year. Maverick had a flu shot, and so far he is displaying no symptoms, and I am praying that continues. I don’t want to see him go through this.

Staying hydrated.

I did film a workout last week (the day that I started getting sick). The only problem is that Maverick decided to Roar and practice Dragon noises during the workout. I’m not talking about once or twice, a lot! So I have to figure out how to edit the video around his Godzilla noises. I haven’t been physically up to doing it yet (the sinus pressure makes my eyes feel like they are going to pop out of my head when I look at the computer for too long. I will get it done soon.

I hope you enjoy today’s workout!

Melissa, Jesse & Maverick

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

Equipment: –Buy a Gymboss now. Set Your Interval Timer for 20 Rounds of 30/50.
Help BenderFitness: https://www.patreon.com/BenderFitness

1. Warrior Deadlift-Right
2. Warrior Deadlift-Left
3. Side Tap Leg Lift-Right
4. Side Tap Leg Lift-Left
5. Superman
6. Alternating Single Leg Pushups
7. Tricep Pushup-Right
8. Tricep Pushup-Left
9. Rotating Pushup Jack
10. Reverse Plank Leg Lift
11. Lunge Jump
12. Pendulum Squat
13. Runner’s Lunge Lift-Right
14. Runner’s Lunge Lift-Left
15. Squat Jump
16. Crunch & Tap
17. Knee Tap Plank
18. Side Plank Reach-Right
19. Side Plank Reach-Left
20. Angel Abs

Repeat 1-2X

Quick Total Body Sculpting HIIT Workout: Home Workout

Hi Everyone!

It’s workout time! Today’s workout is a 12-Minute HIIT that will work your entire body. I also posted two cardio videos below for an added burn. As always, you can repeat this workout to make it more intense, while having it fit into your schedule.

This is a total body workout, and utilizes dumbbells. No Dumbbells? Get creative! Grab some water bottles, or something around the house that you can use for some resistance. During today’s workout focus on form. Form is always important, but I really want you to emphasize it when you use weights. Use a weight that challenges you, but that you can maintain your form with for each exercise. I used two 12-lb dumbbells during this workout.

This is a throwback workout. I filmed it when Maverick was just a few months old. It’s crazy to look back and see how little he was in this video!

I hope you enjoy this workout! Maverick had perfect timing when I filmed, and woke up for the very end of the workout. I will say, getting in my workouts around his schedule can certainly be a challenge! That is the great thing about having the option of quick workouts. You can make time for 12-Minutes. When I filmed this video, I only got in one round of this workout, plus a 2-mile walk with the baby, but it was still a good workout. Don’t beat yourself up if you can’t get in multiple rounds of a workout every day. Just make sure you are doing something!

Jesse & Maverick before Yoga last night.

I signed up for a Half Marathon the first weekend in May. I have been getting my running on track again. Since having my son it has been very hard to stay consistent. I feel SO much better when I get in my workouts. We have also been having an unseasonably warm February here in Pittsburgh, and sunshine is a mood booster for me.

I hope you enjoy today’s workout! We have new workouts on the agenda to film. We are re-establishing our workout schedule and filming schedule. Thanks for working out with me! Let me know how it goes and how you feel!

Melissa

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

Equipment: Two Dumbbells + Interval Timer. –Buy a Gymboss now. Set Your Interval Timer for 12 Rounds of 10/50.

Squat Press
Spiderman Plank
Runner’s Lunge Pulse-Right
Runner’s Lunge Pulse-Left
Bent Over Row to Fly
Table Leg Press-Right
Table Leg Press-Left
Rock the Boat V-Up
Elbow Tap Side Plank-Right
Elbow Tap Side Plank-Left
Down Dog Hop-Right
Down Dog Hop-Left

Repeat 1-3X

Equipment: –Buy a Gymboss now. Set Your Interval Timer for 10 Rounds of 10/50.

Help BenderFitness: https://www.patreon.com/BenderFitness

High Knees
Mountain Climbers
Burpees
High Knees Lateral Jump
Frog Hopper
Plie Jump
Tuck Jump Burpee
Russian Kicks
Heel Tap Squat Jump
Donkey Kick

Repeat 1-3X

Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.
*Each Section will take 5 minutes. You can pause the video and grab some water in between sections. *

Section 1: Jump Rope Cardio Burn

Jump Rope
High Kness Jump Rope
Jump Rope
High Knees Jump Rope
Jump Rope

Section 2: Cardio Fat Burn

High Knees
Burpees
High Knees
Burpees
High Knees

Repeat 1-3X

Arm & Leg Sculpting Home Workout

Hi Everyone!

Welcome to Day 4 of my 30-Day Workout Challenge! Yesterday was focused on the core. Today we are focused on the Arms and legs. Grab dumbbells and get ready to workout. I also utilized a barbell, but you can substitute dumbbells for all of the exercises if that is what you have.

I completed this workout for Reps instead of time. If you prefer to challenge yourself for time you can set your interval timer for 12 Rounds of 10/50. You will take 10 seconds of rest, and 50 seconds for maximum repetitions. Whichever technique you choose be sure to focus on proper form and range of motion for each exercise.

I used 20-lb dumbbells and 75-lb barbell for this workout. Choose an amount of weight that challenges you. The last two exercises in each set should be difficult, but you should still be able to complete them with proper form. If your weights are not challenging you as much you can increase the number of reps.

Be sure to warm-up before the workout, and do a stretching cool down after the workout. I am still working on my daily Splits stretching.

My head cold got a lot worse yesterday, and I spiked a small fever so I skipped yesterday’s workout. I will be pairing today’s workout and yesterday’s workout today. I made homemade chicken soup, and I am feeling so much better today!

I hope you enjoy today’s workout combo!

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

Warm up:

Workout:

Help BenderFitness: https://www.patreon.com/BenderFitness

Reps: Aim for between 10-15 Reps with good form. Reps can be increased to 20 if you are using less weight, and don’t feel challenged enough.

Time: 12 Rounds of 10/50.

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.

10 Minute Lower Body: Glutes, Hips & Thighs Workout

Hi Everyone!

First things first….Today is Jesse’s Birthday!!!! Woohoo! Let’s wish him a Big HAPPY BIRTHDAY! 😀

Okay, now onto the business of workout out. Today’s workout is all about the Lower Body: Glutes, Hips & Thighs (with some bonus exercises thrown in to sculpt your arms).

In this workout I use a dumbbell and a barbell, but you can modify the exercises to suit your needs and current fitness level. If you are just starting out, do the exercises with body weight. You can do all of the exercises with dumbbells, or a barbell.

Select a weight that will challenge you, and focus on maintaining good form during each exercise. I did this as a timed workout, but I also posted the breakdown for Repetitions below. Jesse modified this workout by adding 30-seconds of High Knees in between each exercise. In this week’s workout schedule I also posted two bonus cardio workouts that can be added to any workout this week for an extra burn. I also posted my 4-Minute Lower Body Tabata Burn Out below, as a bonus option.

Gambit & Maverick: Building a Friendship

These two workouts were meant to be paired together last week but I accidentally deleted this workout and had to re-film it. Now we get to start the week off with this series.

I made another Weekly Workout schedule for this week. It seemed like a lot of people found it useful last week. Let me know what you think of the schedule. Hopefully it is helping you stay on track!

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

Intervals: 10 Rounds of 10/50

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

Squat to Lunge
Pendulum Squat-Right
Pendulum Squat-Left
Warrior Deadlift-Right
Warrior Deadlift-Left
Squat & Press
Plie Squat with Tricep
Lunge & Curl-Alternating
Warrior Split Squat-Right
Warrior Split Squat-Left

Repeat 1-3X

Sculpt & Sweat Workout: Quick Workout with Dumbbells

Hi Everyone!

It’s workout time! Grab a pair of dumbbells and you will be ready for today’s workout. If you don’t have dumbbells you can do the exercises with body weight, but the added resistance will increase the intensity.

I filmed this workout for reps, but you can also choose to do it for time. If you go for time, watch the video first to make sure you understand the form for each exercise. Even as we get faster with our workouts, and are able to get in more reps we do not want to sacrifice form. Proper form prevents injury and maximizes the benefit of the exercise.

I mentioned on my Facebook Live post: Starting this Sunday I will be adding a new workout page with the workout schedule for the week. It will let me have the workouts ready, and on a better schedule so you can always follow along. You are still free to choose one of the other 700+ workouts on this page, but that way you will always have an option if you are in a hurry.

Look Forward to More Meal Prep Ideas!

I am getting the filming done ahead of time, so there will be more new workouts each week. For anyone who has been kind enough to support us on Patreon, you will still have early access to the workouts before they are posted on my blog, as a way of saying Thank You! for going above and beyond to help support BenderFitness.

I have some other fun surprises in the works too! 🙂 I decided to hold off on my next DietBet challenge until January. So anyone with weight loss related goals for the New Year can stay tuned for that.

Have fun with today’s workout! I have new ones scheduled to start on Sunday! Thank you for joining me for today’s workout, and for being part of Team Bender as we all get stronger and healthier together!

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

You can set your timer for 20 Rounds of 10/50 Second intervals to repeat this as a HIIT workout, and go through the entire list 2-3X. Or complete the workout for reps as listed below.

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

Repeat 1-3X

1. Squat Rotation
2. Sumo Squat Kick
3. Weighted Bridge
4. Ninja Tuck Jump
5. Chair Pose Side Kick
6. Plank Jack Frogger
7. Twisting V-Up
8. Mountain Climber
9. Tick Tock Abs
10. Plank Leg Lift

Standing Workout: Full Body workout with Dumbbells

Hi Everyone!

I have an awesome Full Body Standing Dumbbell Workout for you today. You don’t have to get down on the floor at all during this routine, but the weights add a great challenge. This workout will work your arms, back, core, butt, and legs. A little bit of everything.

If you don’t have dumbbells you can either grab something from around your house to add some weight to your workouts, or complete the exercises with body weight. Adding resistance will help improve the workout burn.

Maverick has a cold. He slept a lot better last night (his stuffiness made it a rough night for him the day before). He is still asleep as I type this, but I am hoping he feels better today. As long as he is feeling better I will be filming a new workout today (and it will be up for tomorrow). If he isn’t feeling better I will get a throwback workout posted for tomorrow too.

Even with a cold he smiles when I sing to him.

Even with a cold, Maverick smiles when I sing to him.

On Wednesday evening we are doing something special. To celebrate our 5-year blogging anniversary Jesse and I will be filming a workout video together! I asked during one of my Facebook Live videos what you guys thought we should do to celebrate, and a workout with both of us in the video was on of the suggestions. Special shout-out to Lisbeth for the idea! My mom has agreed to come over and watch the baby, and one of our friends is going to do the filming for us. We have a great team effort to make this happen!

I also have good news on the Patreon front! I mentioned the other day that my entire page was accidentally deleted and all pledges were deleted. It looks like they were able to restore the pledges that were previously made to help support BenderFitness and get us new equipment. If you want to help (even $1 per month helps! If everyone who used BenderFitness contributed $1/month we would be able to dedicate ourselves to blogging full time, plus have a great filming team) you can do so here: https://www.patreon.com/BenderFitness.

I hope you enjoy today’s workout!

Melissa

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

Equipment: –Buy a Gymboss now. Set for 15 Rounds of 10/50.

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

Repeat 1-3X

Rotational Lunge

Curtsy Lunge Kick Part 1

Curtsy Lunge Kick Part 2

Tricep Extension

Bent Over Row

Dumbbell Skier Swing

Warrior/Single Leg Deadlift

Side Kick Press Part 1

Side Kick Press Part 2

Chair Twist

Tricep Drop

Single Leg Tap Part 1

Single Leg Tap Part 2

10-Minute Workout to Sculpt & Shape Your Thighs & Butt

Good Morning Everyone!

It’s time for today’s workout. Today we are focused on the lower body. I filmed this workout during the First Trimester of my pregnancy. I can’t believe I am now 6-Weeks Postpartum! As a reminder, my brand new 6-Week workout program starts this Sunday (August 21st). I filmed the first workout video last night & I am excited to share it with you all! My DietBet weight loss challenge starts on Monday (August 22nd): www.dietbet.com/BenderFitness.

Today’s workout is focused on your glutes and thighs. It will help strengthen, sculpt and shape your lower body. We use a variety of movements in this workout to target the large and small muscles that make up your lower body.

When working your lower half it’s important to target the muscles on the inner and outer thighs, as well as the large muscles of the glutes and the outside of the glutes. Not only will this help shape and lift your backside and thighs, but it will help align your posture and hips.

Proper hip alignment requires strength through your glutes, thighs, core and low back, and it will improve your posture while reducing strain on your joints.

I used two 20-pound dumbbells in this workout. Select a weight that is challenging for you. If you don’t have anything heavy enough to challenge you aim to do the higher number of reps with great form. You can always get in a great workout with body weight, but the added weight increases the intensity and will help you build muscle more quickly. Muscle=Better Metabolism.

Intervals: 10 Rounds of 10/50.
or
Repetitions:

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

*If you are using very heavy/challenging weights aim for between 10-12 Reps per exercise.

Squat
Split Squat: Right
Split Squat: Left
In/Out Squats
Warrior Deadlift: Right
Warrior Deadlift: Left
Curtsy Lunge: Right
Curtsy Lunge: Left
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left

Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio of Choice

Squat: Part 1

Squat: Part 2

Split Squat: Part 1

Split Squat: Part 2

In/Out Squat: Part 1

In/Out Squat: Part 2

Warrior Deadlift: Part 1

Warrior Deadlift: Part 2

Curtsy Lunge: Part 1

Curtsy Lunge: Part 2

Single Leg Glute Bridge: Part 1

Single Leg Glute Bridge: Part 2

20 Minute Full Body Workout: HIIT It, Sweat It, Sculpt It

Hi Everyone!

Are you ready for a great workout? One round of this routine takes 20 minutes.

This workout can be performed with body weight, or you can increase the intensity by adding weights.

I used a barbell (total weight 75 lbs), and two dumbbells (20 lbs each). Remember, the number one focus is always form. Choose a weight that you can use while consistently maintaining form, that is still challenging for you. When you are lifting or setting down your weights be sure to keep the core tight and the back straight. Always protect your back!

If you don’t want to use a weight you can substitute cardio bursts of your choice during the 30 second intervals. Some great options are: jump rope, jumping jacks, high knees, mountain climbers or froggers.

Let me know if you are trying this workout (and what you think!) in the comments below, or on Facebook: @MelissaBenderFitness, Instagram or Twitter: @BenderFitness. You can find Jesse on Instagram: @BenderCrosby1

I can’t wait to be back working out with you! My new program starts Sunday August 21st. 🙂 See you soon!

Melissa

Click the link to get your own Gymboss Interval Timer!
Set Your Interval Timer for: 30 seconds Bear Complex or Cardio, 50 Seconds Max Reps.
1 Round=20 Minutes

(Equipment is optional: barbell or dumbbells for Bear Complex).

*Bear Complex/Cardio
1. Superman
*Bear Complex/Cardio

2. Bear Crawls
*Bear Complex/Cardio

3. High Knees
*Bear Complex/Cardio

4. Temple Tap Abs
*Bear Complex/Cardio

5. Pendulum Hops
*Bear Complex/Cardio

6. Wall Climb
*Bear Complex/Cardio

7. Plyo Pushup/Shoulder Tap Pushups
*Bear Complex/Cardio

8. Chair Lunge
*Bear Complex/Cardio

9. Tuck Jump
*Bear Complex/Cardio

10. Bicycle
*Bear Complex/Cardio

11. Rotating Hip Drop
*Bear Complex/Cardio

12. Lunge Jump
*Bear Complex/Cardio

13. Sprinter Situp
*Bear Complex/Cardio

14. Wall Sit Leg Lift
*Bear Complex/Cardio

15. Lateral Mat Run

Repeat 1-3X

Glutes, Core & More: Full Body Dumbbell Workout

Good Morning Everyone!

It’s workout time again, and I am excited to bring you a brand new workout. I’m only 1-week postpartum so I won’t be teaching new workouts for a little while, so Jesse stepped out in front of the camera again for today’s workout. I can’t wait until I am cleared for exercise, but I am enjoying just focusing on my newborn baby right now.

Maverick watching his Daddy film a BenderFitness workout.

This is a full body dumbbell workout, designed to build strength and power while sculpting your body. Jesse is a runner, so for him it’s important to maintain lean muscle mass without adding bulk. When you are running 5-minute miles having too much muscle mass will just slow you down. However, to little muscle on runners leads to injury, poor form, and decreased endurance.

Lean muscle mass helps runners maximize Speed, Power, Form & Endurance.

Today’s workout is completed for repetitions instead of intervals. Select the level that is most appropriate for you. If you don’t have dumbbells you can complete the exercises without them, but the added resistance really increases the intensity. When selecting a dumbbell you want to choose a challenging weight. The last few repetitions should be tough to complete, but you should be able to do it while maintaining form.