Full Body Home Workout Combo with Dumbbells: Total Body Sculpting Workout

Good Morning everyone!

I hope that you are ready for a fun, but challenging workout combination! The first workout takes only 10-Minutes and is a low impact workout for your Arms, Abs & Legs. Grab a chair, and some dumbbells and you are ready to go.

The second workout video uses dumbbells interspersed with a 5-Minute Cardio HIIT fat burn burst. The exercises in both workouts combined will give you a Total Body Sculpting Workout combination to strengthen and shape everything!

When selecting a weight you want to pick and amount of weight that is challenging for you. If you can easily do 20-reps with your weight of choice, it’s time to increase the amount of resistance you are using. The last few reps of your exercise should be challenging, but you should still be able to maintain form. Lower Reps with higher amounts of weight are best for building strength, as you get to higher reps you are working on both strength and endurance.

I hope you all enjoy today’s workout combo! Time to work up a sweat!

Melissa

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

Equipment: 2 Dumbbells, a Chair or bench.

Bicep Curl-Right
Bicep Curl-Left
Chair Lift Leg Extension
Shoulder Press
Tricep Drop
Row-Right
Row-Left
Leg Extension Abduction-Right
Leg Extension Abduction-Left
Sit to Stand

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

Reps: 10-20
Intervals: 10/50 seconds

Weights:

1. Squat to Lunge (right)
2. Squat to Lunge (left)
3. Romanian Deadlift
4. Man Maker Burpees
5. Weighted Sprinter

Cardio HIIT:

1. High Knees
2. Russian Kicks
3. Lunge Jump
4. Mountain Climber
5. X-Jump/Cheerleader Jump

Body Weight:

1. Down Dog Ab Plank
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Angel Abs
5. Oblique Pushups

*This workout can be repeated 1-3X. Listen to your body and maintain good form throughout each movement.
**This is an excellent full body workout for losing inches, and creating lean muscle mass.

Bicep Curl: Part 1

Bicep Curl: Part 2

Chair Lift Leg Extension: Part 1

Chair Lift Leg Extension: Part 2

Shoulder Press: Part 1

Shoulder Press: Part 2

Tricep Drop: Part 1

Tricep Drop: Part 2

Row: Part 1

Row: Part 2

Leg Extension Abduction: Part 1

Leg Extension Abduction: Part 2

Sit to Stand: Part 1

Sit to Stand: Part 2

20 Minute Full Body Dumbbell Workout: Third Trimester BenderFitness

Hi Everyone!

It’s workout time! I have a brand new workout for you today! I got to film with special guest, Nicole, today. I love being able to share my workouts with friends. Nicole has joined me for several workouts in the past, and it was fantastic to have her back!

This workout is pregnancy safe (I am now 36 weeks pregnant!), but still great for those of you who aren’t pregnant! Both Nicole and Jesse did this workout. They enjoyed the exercises and found them challenging. Jesse increased the intensity by using a barbell with heavier weights.

Nicole and I use dumbbells in this workout, so be sure to choose a weight that is challenging for you. I used 20-lb dumbbells for all of the exercises except the curl and press, which I decreased to 12-lbs. Work to your own level, but don’t be afraid to challenge yourself. Increased muscle = increased metabolism and greater calorie burn for everything you do.

I hope you enjoy today’s workout!
Melissa

PS You can find me on Instagram and Twitter: @BenderFitness and Jesse @BenderCrosby1

I am also on Facebook: @MelissaBenderFitness

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

Romanian Deadlifts
Bent Over Row: Right
Bent Over Row: Left
Pelvic Tilt Wall Sit
Single Leg/Warrior Deadlift: Right
Single Leg/Warrior Deadlift: Left
Plie Squats
Curl to Overhead Press: Right
Curl to Overhead Press: Left
Incline Pushups

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

Pre-Workout

Romanian Deadlift

Bent Over Row: Part 1

Bent Over Row: Part 2

Pelvic Tilt Wall Sit: Part 1

Pelvic Tilt Wall Sit: Part 2

Single Leg/Warrior Deadlift: Part 1

Single Leg/Warrior Deadlift: Part 2

Plie Squat: Part 1

Plie Squat: Part 2

Plie Squat: Part 2 (Tuck the Tailbone)

Curl & Press: Part 1

Curl & Press: Part 2

Curl & Press: Part 3

Incline Pushup: Part 1

Incline Pushup: Part 2

Woohoo! Ready for another round?

Dumbbell Interval Sculpt: Full Body Workout: HIIT Body Sculpt

Hi Everyone!

I have a great throwback workout for you! This workout is a full body workout that will burn fat and help you sculpt beautiful, strong, lean muscles. This workout was originally filmed as part of my 30 Day Workout Challenge. The day I filmed it I followed it with a 30 Minute (4 Mile) run on the treadmill. You can repeat the workout or pair it with cardio of choice to increase the intensity.

My dumbbells were 20 lbs each for this workout. Choose a weight that is challenging for you. Don’t be afraid to sculpt muscle. It gives your body shape, strength, and increases the amount of calories you burn even when your body is at rest.

I am filming a new workout today, and writing my Fit Pregnancy Update. It has been a wonderfully busy weekend. I had my baby shower, my lifelong best friend flew from out-of-state to stay with me for the shower, and I got to see a lot of my family and friends this weekend. I have gotten in a lot of walking and exercise. On Wednesday I hit the 36-weeks pregnant mark, and more and more often people look at me and think I am going to pop any second! I think I am going full term, or slightly longer, so we shall see. 🙂

Enjoy today’s workout and check back later for a Brand New workout!

Melissa

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

10/50: 15 Rounds, 10 seconds Rest, 50 seconds Max Reps

Equipment: Dumbbells, Chair or Bench (sturdy surface to put your foot up on)

1. Dumbbell Swing (right)
2. Bulgarian Split Squat (right)
3. Dumbbell Swing (left)
4. Bulgarian Split Squat (left)
5. Romanian Deadlift
6. Chair Twist
7. Crunch and Tap
8. Single Leg Deadlift (right)
9. Single Leg Deadlift (left)
10. Side Plank Row (right)
11. Side Plank Row (left)
12. Heel Tap
13. Grand Plie 2nd Position
14. Supergirl Row (right)
15. Supergirl Row (left)

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

Better Booty Workout: Glutes, Hamstrings, Thighs & Legs

Good Morning Everyone!

Yesterday we worked out Core with the Extended Plank Workout. Today we are focused on the lower half of our body with the Better Booty Workout.

Grab some dumbbells (or a barbell if you prefer!) and get ready to work up a sweat. Even though there aren’t any plyometric moves in this workout it had me sweating and breathing hard when I filmed it!

Post-Workout Sweat

Focus on form, and move as quickly as you can between each exercise. If you need a break listen to your body & select the number of reps that is right for you. By the end of the exercise it should be difficult to get in those last few reps. If it’s still easy it’s either time to increase the amount of weight you are using, or increase your number of Reps and/or Rounds.

Remember, it’s the challenge that changes you and makes you stronger!

Have fun with today’s workout!

Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

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

1. Front Squat
2. Mountain Climber
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Hip Thrust Frogger
6. Bulgarian Split Squat (right)
7. Bulgarian Split Squat (left)
8. Romanian Deadlift
9. Hip Thrust (right)
10. Hip Thrust (left)

Repeat 1-4X

Lunge Kick (part 1): Both Knees form 90 Degree Angles. Front knee over ankle.

Lunge Kick Part 2: Kick the rear leg to a comfortable height.
Return to starting position.

Split Squat (part 1): Back foot rests comfortably on a sturdy surface.

Split Squat (part 2): Lower your body, bringing the front thigh parallel to the ground.
Knee stays behind your toes.
Straighten the front leg to return to starting position.

Hip Thrust Frogger: In between each exercise return to a solid plank.
Form a straight line from shoulders, hips, to heels.

Lean Lower Body: Dumbbell Home Workout

Good Morning Everyone!

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

Today’s exercises are focused on shaping, sculpting and strengthening your lower body. This workout focuses on sculpting your glutes, thighs, and calves. I also incorporated movements to work the core and arms, but the lower body is the focus today.

Select a dumbbell weight that is challenging for you. I used 20 lb dumbbells, and a 15 lb dumbbell for the Overhead Split Squat. If the movements don’t feel challenging enough it is time to upgrade your weights! If you don’t have weight’s available, challenge yourself to do each exercise for a higher number of Reps.

Focus on using full range of motion (ROM) for each exercise to achieve the full benefits. When working with weights it is imperative to utilize good form. Keep the core strong through each exercise to protect your back. With any twisting motion don’t use momentum, be sure to control the full movement.

I hope you are ready for another great week of workouts! See you soon!

Melissa

PS You can also find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Equipment: Gymboss Interval Timer set for stopwatch, Dumbbells, Chair or Bench.

Beginners: 5 Burpees, 10 Reps Per Exercise
Intermediate: 10 Burpees, 15 Reps
Advanced: 10 Burpees, 20 Reps

1. 10 Burpees
2. Curtsy Lunge (right)
3. Curtsy Lunge (left)
4. Romanian Deadlift
5. Overhead Split Squat (right)
6. Overhead Split Squat (left)
7. Calf Raise (right)
8. Calf Raise (left)
9. Weighted Plie
10. 10 Burpees

Repeat 1-4X

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Curtsy Lunge: Part 1

Curtsy Lunge: Part 2

Romanian Deadlift

Overhead Split Squat: Part 1

Overhead Split Squat: Part 2

Calf Raise: Part 1

Calf Raise: Part 2

Weighted Plie Squat

15-Minute Sculpted Body Home Workout with Dumbbells

Hi Everyone!

Get out your dumbbells for today’s workout! We are going to work on sculpting strong and beautifully shaped muscles. I used 20-lb dumbbells in today’s workout, but you can choose an amount of weight that is challenging for you.

If you are doing this routine with body weight only, try to increase the number of reps. My recommendations for reps are below, but you can always adjust the workout to meet your own training needs.

There are a lot of great reasons to incorporate weight training into your workout routine. Weight training helps improve your metabolism & burn fat by increasing your lean muscle mass, it decreases your chances of developing osteoporosis as you age, and it improves your strength. Muscles give your body shape and help sculpt your physique.

These are the workouts I have posted thus far this week:

Sculpt & Tighten: Full Body, No Equipment Home Workout + 15 Minute Cardio Fat Burn Challenge

Arms + Full Body Home Workout Combo: 20-Minutes

HIIT: 15 Minute Cardio Fut Up: Full Length Home Workout

How are you feeling today? Don’t forget to listen to your body during your training. One of the most useful things you can do during a workout is focus on the muscles you are using & how your body is responding. It is very common to think of the mind and body as separate things, but our systems work best when they are in sync with each other.

I am headed off to work! I hope you all enjoy today’s workout & find it challenging. I’m 32-Weeks pregnant today, so check back for my Fit Pregnancy Update.

Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

With Weights: 10 Reps Per Exercise
Body Weight: 15-20 Reps Per Exercise

1. Squat Tap
2. Weighted Crunch Tap
3. 1 Leg Squat (right)
4. 1 Leg Squat (left)
5. Weighted Temple Tap
6. Curtsy Lunge Twist
7. Romanian Deadlift
8. Bent Over Row
9. Chest Press
10. Extend and Curl

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

Shape Your Body Home Workout

Hi Everyone!

I hope you are having a good day, and you are ready to get in a great workout! If you haven’t tried yesterday’s workout yet you can find it here: 20-Minute HIIT: Jump & Squat Lower Body Workout.

Today’s workout utilizes weights, but you can also choose to do the exercises with Body Weight only. Choose the variation that is best for you. You should be able to complete the reps with good form, but still feel challenged by the workout routine.

Last night Jesse and I got in a great Boot Camp class. We switched it up and did a 35-Minute HIIT workout, instead of two 20-Minute HIIT workouts. It was a great challenge. We will be filming the workout for you soon. This is our last week teaching group classes this semester, so we will have a little bit more time after this week.

I am officially in my Third Trimester of pregnancy! I feel like it is flying by! Pretty soon I will have a little baby boy to introduce to you all! He is moving around as I type this. 🙂

I am off to work. I hope you all enjoy today’s workout. Let me know what you think on Instagram & Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness

Melissa

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

*These exercises can be done with weights, or body weight.

*On the bent over rows I was lifting the bar to high. If you are trying that exercise, you should be lifting the bar to your upper abs/lower rib cage.
Repeat 1-3X

1. Bulgarian Split Squat (right)
2. Bulgarian Split Squat (left)
3. Bent Over Row (lift to upper abs, not chest!)
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Good Morning
7. Heel Tap Prone
8. Walking Pushups
9. Dolphin Pose/Plank
10. Weighted V-Up

Ten Exercises for Tighter, Stronger & More Toned Arms & Legs

Good Morning Everyone!

Today’s workout is focused on building strength and shape in the body. Often people think that to get a great shape they need to do a ton of cardio to burn fat. Burning fat is great, but you also need to build muscle. Muscle is what gives your body shape and strength. It also improves your metabolism.

Many women are afraid of building muscle because they worry more about the number on the scale than the way they look and feel. Even if the scale is moving more slowly than you want (or not budging at all) you will see the signs of fat loss and strengthening. Your body shape changes, your metabolism and energy improve. Your endurance and physical abilities improve, and this is linked to improved confidence and a more positive body image. So go ahead, grab some weights and challenge yourself!

I also posted a 10-Minute Jump Rope Workout below to pair with this routine. Personally, I always find jump rope challenging (in a good way), sometimes frustrating (I always seem to step on the rope when I am filming), and fun. It adds a great full body cardio blast to any workout to increase the burn.

Update on my workouts: For the last two days I have been flat out Exhausted. That capital E is on purpose, that is how tired I have been. I did not get in any formal workouts. I did a lot of general activity around the house after work on Friday and yesterday, but I did not hit my steps. I aim to get at least 10,000 steps per day, but I was around 5000-6000 both days. I took a looooong nap yesterday and got plenty of sleep last night so I am planning a workout for today. I know that the more I move the better I feel, so I want to get back on track, while also respecting the fact that I am almost 28-weeks pregnant and definitely going to be more tired than normal!

Keep an eye out for a future workout featuring Baby Bender in his adorable onesie!

I have been cooking up a storm. Yesterday’s new food trial was homemade hummus. Yummy! Do you have a favorite hummus recipe? There are so many great variations!

Have fun with today’s workout!

Melissa

PS You can find me on Instagram & Twitter: @BenderFitness

and on Facebook: www.facebook.com/MelissaBenderFitness.

Aim for 8-12 Reps Per Exercise with Good Form & a Challenging Weight
*If using body weight reps can be increased to 15 or 20.

1. Wide/Narrow Squat
2. Warrior Deadlift (right)
3. Warrior Deadlift (left)
4. Lunging Fly
5. Goddess Twist
6. Runners Lunge Row
7. Romanian Deadlift
8. Split Squat (right)
9. Split Squat (left)
10. Supergirl Row

Repeat 1-4X

Repeat 1-4X

12-Minute Low Impact Pregnant HIIT Home Workout

Hi Everyone!

It’s workout time!

I have been greatly enjoying being off of work today! It’s amazing how much more I can get done during the extra time in my day! I finally had time to film a brand new workout for you. This is a low impact, but effective workout for your entire body. I used one 15-lb dumbbell in this workout, but you can go with a heavier dumbbell (or two!) to increase the challenge.

One round of this workout will only take 12-Minutes if you decide to go through it HIIT style. I also posted a Repetition option with the video below. These quick workouts can be done alone, repeated, or stacked with other workouts to create a more intense training session. There are over 700-different workout videos on this website, so you have plenty to choose from!

I posted my Lean Muscle Stretch & Fat Burn: 20-Minute HIIT Home Workout this morning for all of my early bird friends looking for a BenderFitness workout to start the day right.

I am currently 26 Weeks and 6 Days pregnant, so almost 27 weeks already. A full term pregnancy is 40-Weeks (technically 10-Months), so I have 3-Months left to go. My due date in June 29th, but I have a feeling that Baby Bender won’t be making his appearance until early July.

27 weeks pregnant belly benderfitness_Fotor

Almost 27-Weeks Pregnant! 26 Weeks & 6 Days Pregnant.

I feel fantastic with my pregnancy. I have heard horror stories about being pregnant, so I have to admit I expected that it was something I was going to endure until the baby is born. I have been pleasantly surprised! I love being pregnant. I love feeling my active little guy kicking, rolling, and bouncing around. I love seeing him move in my belly. I like that he kicks when I sing him songs, and I am convinced that his favorite song is “Feeling Good,” but that may be because it’s my favorite song to sing.

I have been keeping a Pregnancy Fitness Journal, and logging my workouts throughout. I don’t always get in a formal workout, but I try to be active for at least 30-Minutes per day, whether that is running, walking, doing a workout, or teaching a fitness class. As a result I am feeling fantastic.

I am eating a wide variety of foods. Studies have shown that what you eat during your pregnancy helps shape the babies food preferences in life. I love vegetables, and that is primarily what I am craving. Being home today gave me a chance to try out my new Spiralizer and make a delicious & simple meal of Zucchini Noodles in Sun Dried Tomato Pesto with Sliced Grape Tomatoes. SO GOOD! Baby Bender did plenty of moving after I ate, so I think he liked it too.

Homemade Zucchini Noodles with Sundried Tomato Pesto and Grape Tomatoes.

I really hope you enjoy today’s workout! Even if you aren’t pregnant, it’s a good one. Focus on form during each exercise, and select a weight that challenges you. I combined this workout with a 3.1 Mile Treadmill run, and a 10-Minute walking cool down. I took a quick break at the 2-Mile mark to make sure I wasn’t over-doing it, and I continuously monitored my effort by talking to the baby during my run. I was able to keep a talking pace & finished in a total time of 27:27 (not including my 1-2 minute rest break after mile 2). During pregnancy it’s important to monitor your effort level.

Have fun, and let me know what you think about the workout!
Melissa

PS I am still teaching longer, HIIT Boot Camp Workouts 1X Per Week, and I have several to film for you. Jesse is at work & I was nervous to try and film anything higher impact without him here. I don’t want to knock over the tripod & camera, but I do want to show you how I am modifying these workouts.

Remember, pregnant or not, listen to your body, focus on form & get in those workouts!

PPS I am already addicted to my Spiralizer. I made Ginger Seared Salmon in Tahini Broth with Green Chile-Scallion Relish and Zucchini Noodles. It was a variation of this recipe from Inspiralized.com. I just modified to use the ingredients I had at home.

Ginger Seared Salmon in Tahini Broth with Green Chili-Scallion Relish & Zucchini Noodles.

Set Your Timer for 12 Rounds of 10/50 and go for Max Reps.

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

Bent Over Row-Right
Bent Over Row-Left
Squat, Curl & Press
Tricep Drop
Side to Side Lunge
Reverse Lunge Lift-Right
Reverse Lunge Lift-Left
Warrior Deadlift-Right
Warrior Deadlift-Left
Second Position Plie Squat
Pelvic Tilt Wall Sit
First Position Grand Plie

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

Full Body Standing Dumbbell Workout

Hi Everyone!

It’s workout time! Today I have a throwback workout for you. This routine is completed in standing, so you don’t have to get down on the floor/mat. Today’s workout is from a 30-Day Workout Challenge I hosted: it can be found HERE.

Today’s workout is a full body routine that utilizes dumbbells. I alternated between 12 and 20 lb dumbbells. You want to select an appropriate weight that you can use to increase the challenge, while also maintaining appropriate form for each exercise.

Anytime you use weights you want to make sure you are completing the exercise in the full range of motion, and with appropriate form. Control the movement of the weight throughout the exercise, going both up and down. Using weights can help you achieve your weight loss goal, and sculpt lean muscle. Lean Muscle=Higher Metabolism.

One round of this workout only takes 15-Minutes. I recommend repeating it, or pairing it with some cardio. Aim for 30-60 Minutes of total workout time.

Jesse and I had a great, but very busy weekend. We did our Gender Reveal on Saturday, and celebrated Valentine’s Day yesterday. I didn’t squeeze in a workout every day, and I am feeling much more tired than normal today. My body & energy level always feels best when I get in workouts. I am excited to work out this evening.

Enjoy today’s workout & let me know what you think on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.

Have fun!
Melissa

Equipment: Gymboss Interval Timer 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)

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

Lower Body Sculpting Home Workout with Dumbbells

Good Morning Everyone!

Today’s workout is all about the lower body! Grab a pair of dumbbells, and a chair and you are ready to go for this one. It’s been a busy and challenging workout week if you’re been following along. If you need a rest day today, take one, and shift this workout to your schedule for tomorrow.

Learning to listen to your body is one of the most important aspects of fitness. It will help prevent injury and over-training.

In this workout video I use two 20-lb dumbbells to increase the intensity, but you can also choose to use body weight. I definitely recommend adding weight if you have access as it will help shape your muscles and increase the burn and challenge of the workout.

I hope everyone is having a great week! Tomorrow we are doing the Gender Reveal for Baby Bender with our families so be sure to check in to see if we are having a boy or a girl. We have absolutely no preference, we are just beyond thrilled that Baby is developing perfectly and looks strong and healthy! We still can’t wait to find out if we are being blessed with a son or daughter!

Enjoy the workout,
Melissa

PS: This is an older workout. I do have a baby bump now. These are all still exercises I can do while pregnant, and I plan on going through this workout tonight. I will let you know how many reps I get in, and how long it takes per round.

Click the link to get your own Gymboss Interval Timer!

Reps 10-15 per exercise

Set your Interval Timer for 1 round of 60 seconds.

Round 1:

1. Squat and Press
2. Leg Series (right)
3. Leg Series (left)
4. Romanian Deadlift
5. Crab Walk Hip Thrust

Jump Rope or High Knees (60 Seconds)

Round 2:

1. Side Lunge Lift (right)
2. Side Lunge Lift (left)
3. Warrior III Deadlift (right)
4. Warrior III Deadlift (left)
5. Lunge Jump

Jump Rope or High Knees (60 Seconds)

Bonus Round: 5 Reps

1. Warrior/Bulgarian Deadlift (right)
2. Warrior/Bulgarian Deadlift (left)

Repeat 1-4X

Fit & Healthy Exercise Challenge: Day 25: Lower Body Sculpt for Butt, Thighs and Legs & Low Impact Abs Workout

Good Morning Everyone!

I hope you’re ready to sculpt your Lower Body & Core today! There are two workout videos, so be sure to scroll down so you see them both.

The first video is a workout tutorial. This workout is focused on Sculpting your Butt, Thighs and Legs. One round of the workout took me 53-minutes to complete the Advanced repetition level. I really paced myself so I could monitor how I was feeling throughout the workout. I am currently 18-Weeks pregnant and in the video you can see that my baby bump suddenly really popped out! I actually filmed both of these workouts during my pregnancy, but the core workout was filmed earlier on.

For the lower body workout, there are three levels for reps, so choose the level that is right for you. If you are going with lighter weights you may be able to increase the reps. I used two 20-lb dumbbells when I went through the workout.

The second video is a Low Impact 12-Minute Core Sculpt. This workout is focused on working your entire midsection. This routine will work your abs from every angle-front, sides and back. It is designed to help strengthen and tighten your mid-section. I also incorporated movements to work your lower back, and upper glutes, because maintaining strength/balance in this area significantly impacts the results you are going to get in your midsection. A strong back helps you maintain alignment through your hips, and improves your posture.

During core exercises you should focus on keeping the core strong and engaged the entire time. You can do this by pulling your stomach muscles in & keeping them tight. You should still be able to breath, but engaging your core in this way will work your transverse abs. You can think of the transverse abs as an internal corset. They work across your midsection, horizontally, and act as an internal corset, pulling your waist in.

You can see in the picture above, that the muscle fibers in each muscle group of your core move in different directions. This is why it is so important to work in each plane of movement (horizontally, vertically & twisting) to engage each section of the core and maximize your results.

Have fun with today’s workouts! See you soon!

Melissa

Just a few days ago! I think my bump has grown!

Grab a timer and see how quickly you can get through this workout!

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

Equipment: 2 Dumbbells, Chair, Jump Rope (substitute high knees or cardio of choice if you don’t have a jump rope).

60-Seconds Jump Rope or 150 Jumps
Warrior Deadlift-Right
Warrior Deadlift-Left
60-Seconds High Knees Jump Rope or 150 Jumps
Single Leg Squat/Leg Abduction-Right
Single Leg Squat/Leg Abduction-Left
60-Seconds Jump Rope or 150 Jumps
Sit to Stand-Right
Sit to Stand-Left
60-Seconds High Knees Jump Rope or 150 Jumps
Runner’s Lunge Lift-Right
Runner’s Lunge Lift-Left
Romanian Deadlift
60-Seconds Jump Rope or 150 Jumps
In/Out Squat Jump
Plie Squat Press
60-Seconds High Knees Jump Rope or 150 Jumps
Squat Walk-Right
Squat Walk-Left
60-Seconds Jump Rope or 150 Jumps

Jump Rope

Warrior Deadlift: Part 1

Warrior Deadlift: Part 2

Single Leg Squat/Leg Abduction: Part 1

Single Leg Squat/Leg Abduction: Part 2

Sit to Stand: Part 1

Sit to Stand: Part 2

Runner’s Lunge Lift: Part 1

Runner’s Lunge Lift: Part 2

In/Out Squat Jump: Part 1

In/Out Squat Jump: Part 2

Romanian Deadlift: Part 1

Romanian Deadlift: Part 2

Plie Squat Press: Part 1

Plie Squat Press: Part 2

Squat Walk: Part 1

Squat Walk: Part 2

Intervals: 12 Rounds of 10/50.

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

Knee Plank Series (right)
Knee Plank Series (left)
Temple Tap Abs
Hip Drop Side Plank (right)
Hip Drop Side Plank (left)
Cobra Lift
Rainbow Plank (right)
Rainbow Plank (left)
V-Up
Side Plank Leg Series (right)
Side Plank Leg Series (left)
Reverse Plank Leg Lift

Repeat 1-3X (Photo Tutorial Below)
Optional: Pair with 10-30 Minutes of Cardio.

Knee Plank Series: Part 1

Knee Plank Series: Part 2

Knee Plank Series: Part 3

Temple Tap Abs

Side Plank Hip Drop: Part 1

Side Plank Hip Drop: Part 2

Cobra Lift: Part 1

Cobra Lift: Part 2

Rainbow Plank: Part 1

Rainbow Plank: Part 2

V-Up: Part 1

V-Up: Part 2

Plank Leg Series: Part 1

Plank Leg Series: Part 2

Reverse Plank Leg Lift

Fit & Healthy Workout Challenge: Day 24: Slim & Sculpted Arms & Leg Burnout Workout

Hi Everyone!

Are you ready to work your arms and legs today? I hope so! It’s day 24 of my 4-Week workout challenge. If you are just finding the challenge you can hop right in, or start at the beginning with Fit & Healthy Workout Challenge: Week 1 Workout Schedule.

For today’s workout combo you will need a couple of dumbbells & a chair or bench. Choose a weight that is challenging to you. Aim for 30-60 Minutes of total workout time today. You can repeat the workouts and/or add 30-Minutes cardio of choice to increase the burn. This jump rope workout is a great option for an added cardio burn: 10-Minute Jump Rope Skipping Workout.

I hope you enjoy today’s workout. I taught my boot camp class last night and I am feeling great going into today. Be sure to support your workout with healthy food choices. Your food will fuel your body through the workout, and through your day.

I have dinner in the Crock Pot, and barring any complications I am planning on filming a brand new workout tonight. I am 18-weeks (4.5 months) pregnant today, so you will be seeing some baby bump in the new workout!

I followed a Skinny Taste recipe for dinner this evening. We are having Crock Pot Chicken Taco Chili. I am looking forward to trying it! I am off to work! Have a great day!

Melissa

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

Equipment: 2 Dumbbells, Chair or Bench

*If you max out during the workout (can not do any more of the exercise with proper form) that’s okay. You will see that I max out a few times during this workout. It’s a great way to build strength, and to monitor your strength gains when you repeat the workout.

1. Row Lunge (right)
2. Row Lunge (left)
3. Tricep Drop
4. Mountain Pushup
5. Curl (right)
6. Curl (left)
7. Chest Press
8. Tricep Extension (right)
9. Tricep Extension (left)
10. Decline Pushup

Repeat 1-3X
Optional: 30 Minutes of Cardio

Equipment: Gymboss Interval Timer set for 24 Rounds of 10/20.

1. High Knees
2. Sumo Pushups
3. Squat Jumps
4. Walking Pushups
5. Lunge Jumps
6. Single Leg Pushup (Alternating)
7. Plie Jump
8. Shoulder Tap Pushups
9. X-Jump
10. Supergirl Pushups
11. Heel Tap Squat Jump
12. Heel Tap Pushup

Repeat 2X=1 Round

Complete 1-3 Rounds
Optional: 30 Minutes of Cardio

Fit & Healthy Workout Challenge: Day 13: Glutes that Salute Workout Combo

Hi Everyone!

Welcome to Day 13 of my 4-Week Workout Challenge! I hope you’re ready to work your lower body! I have two workout videos for you today. The first video is done for reps and the second video is done for time. I like mixing up the challenge, because you maximize the strength & shape benefits, while burning fat at the same time.

In the first workout I use two 20-pound dumbbells. You can use whatever weight is challenging for you. You will also need a chair or something to put your foot up on for the Split Squats. In the first video I did a box jump, if you don’t have anything to jump on to, do a Squat Jump instead. Remember, there is always a way to modify!

Split Squat

I am planning of filming a couple of new workouts this weekend! I am currently 4-Months pregnant and feeling great! I hope you are enjoying the workout challenge! We are almost done with Week 2! Let me know how you are doing on Facebook: www.facebook.com/MelissaBenderFitness. You can also check in on Instagram or Twitter: @BenderFitness

Have fun!
Melissa

PS: Fit Fashion is from www.affitnity.com and you can get 15% off your total order with the code BenderFitness at checkout.

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

1. Kettlebell (or Dumbbell) Swings
2. Warrior Deadlift Press (right)
3. Warrior Deadlift Press (left)
4. Squat
5. Box Jump (or Squat Jump)
6. Split Squat (right) (half reps)
7. Split Squat (left) (half reps)
8. Leg Extension (prone)

Repeat 1-3X

Click the link to get your own Gymboss Interval Timer!
Set your timer for 10 rounds of 30/50.

*During Each 30 Second Cardio Interval complete the Kettlebell Swing, High Knees, Jump Rope or Ropeless Jumping.

-Cardio Interval
1. Jump Squat
-Cardio Interval
2. Warrior Kick (right)
-Cardio Interval
3. Warrior Kick (left)
-Cardio Interval
4. Pendulum Chair (right)
-Cardio Interval
5. Pendulum Chair (left)
-Cardio Interval
6. Plie Jump
-Cardio Interval
7. Runners Lunge Lift (right)
-Cardio Interval
8. Runners Lunge Lift (left)
-Cardio Interval
9. Table Leg Abduction (right)
-Cardio Interval
10. Table Leg Abduction (left)

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

Fit & Healthy Workout Challenge: Day 11: 15-Minute Standing Abs Workout: No Crunches

Hi Everyone!

Welcome to Day 11 of my 4-Week DietBet Workout Challenge! Today’s workout will take 15-Minutes Per Round. This is a standing core workout, and you can repeat it or pair it with cardio to get between 30-60 Minutes of total workout time today.

This is a very effective core workout. All you need is a dumbbell or free weight. You can complete the movements with bodyweight only, but if you have a weight available it will really increase the challenge to your core. You will also feel it in your arms and shoulders. I also included movements for the glutes, because strong glutes are imperative for proper biomechanics and core alignment. They can help correct pelvic tilt, improve your posture, and strengthen the core muscles in your back as well.

When working your core you always want to include movements that use all planes of movement, and work more than just the central core muscles. For a long, lean, strong mid-section you need to create balance in all of the muscles that make up your belly, sides and lower back.

Today’s Fit Fashion is from www.affitnity.com. I am an Affitnity Ambassador so anytime you shop there you can get 15% off with the code BenderFitness at checkout.

I hope you enjoy today’s workout!
Melissa

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

Equipment: Dumbbells

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

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

Fit & Healthy DietBet Workout Challenge: Day 6: Lower Body Sculpt & Shape: Home Workout for Butt, Thighs & Legs

Hi Everyone!

Welcome to Day 6 of my Fit & Healthy DietBet Challenge! I hope you enjoyed yesterday’s Yoga Flow! Hopefully you are feeling well rested and ready for a tough lower body workout! Today we have two lower body workouts on the agenda. Both workouts use dumbbells for an added burn, but you can complete all of the exercises with bodyweight if you choose to. I do recommend using the weights because they will help shape your muscles more quickly (hello strong round tush and toned thighs!), and you will increase the burn of each movement.

The first routine is set up to be completed for Repetitions. The second routine is an interval workout to complete for time. In the second routine I do jump rope between each exercise. If you don’t have a jump rope, substitute high knees or another cardio of your choice.

Pair these workouts to get in 30-60 minutes of total workout time. You can add in 30-Minutes of cardio of choice (running, walking, biking, spinning, swimming, etc) for an added burn. Be sure to listen to your body. Pair your workout with healthy food choices that will fuel your energy and help you achieve your goals.

Breakfast: Whole Grain Oatmeal with a sliced Banana and Cinnamon Roasted Pecans. Lunch: Egg Muffins, Spinach Salad with Cherry Tomatoes, Hummus, Crackers, Orange and a Fruit Bar. Dinner: Lemon Basil Coconut Chicken and Southwest Quinoa.

The above photo shows some of the food I ate today. I also ate multiple snacks throughout the day. This photo isn’t all inclusive of what I eat in a day, but I am sharing it to give you some meal ideas. I made a variation of my Egg Muffin Recipe earlier in the week & I have been having them with my lunches for a quick and easy protein option.

I hope you enjoy today’s workouts! Have fun! You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Melissa

PS Fit Fashion is from www.affitnity.com and you can get 15% off your total purchase with the code BenderFitness at checkout.

Equipment: Dumbbells

10 Reps Per Exercise

1. Plie Squat Press
2. Down Dog Cross (right)
3. Down Dog Cross (left)
4. Side Lunge Lift (right)
5. Side Lunge Lift (left)
6. Runners Lunge Kick (right)
7. Runners Lunge Kick (left)
8. Leg Series (right)
9. Leg Series (left)
10. Forward Fold Stretch

Repeat 1-3X

Plie Squat Press: Turn Toes Out.
Plie Squat until thighs come to parallel.
Press through the heels to lift and press the weight toward the ceiling.

Leg Series: Keep the Hips Lifted through the Exercise.
Lift the Leg Toward the Ceiling.
Drop the hips toward the floor and then lift pressing through the foot.

Runners Lunge Kick.
Start in a Runners Lunge Holding a Weight in front of your forward foot.
Bend the elbow to lift the weight to your shoulders.
Press through the front heel to lift to standing position.
Kick the back leg in front of you.
Return to starting position.

Click the link to get your own Gymboss Interval Timer!

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

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

Repeat 1-4X

21-Minute Full Body Workout: Total Body Sculpting with Weights

Hi Everyone!

I have a great workout for you today! This is a full body workout that incorporates weights and body weight exercises. It will help you burn fat, build lean muscle, and shape your entire body.

In today’s workout I used a 75 lb barbell. If you don’t have a barbell, you can use dumbbells, or complete the exercises with body weight. If you don’t have weights, but you want to increase the challenge you can find something around your house (water jugs, canned food, etc). If you get creative with your weights, tag me in your photos on Instagram or Facebook- @BenderFitness or www.facebook.com/MelissaBenderFitness. It helps others come up with new ideas!

Another option is to substitute cardio bursts for the weighted exercises (High Knees or Burpees), but I definitely recommend the weighted variation as it will help you sculpt and strengthen your body & give you a major calorie burn.

I am filming a new workout (or two) this morning so if you check back later there will be a brand new Body Weight HIIT workout posted.

Have fun with today’s workout & I hope you work up an awesome sweat!
Melissa

Fit Fashion: My Outfit today is from www.affitnity.com and you can get 15% off of your total order with the code BenderFitness at checkout.

Click the link to get your own Gymboss Interval Timer!
Set your time for 18 Rounds of 30/50.

-Deadlift
1. High Knees
-Deadlift
2. Diagonal Leg Cross (right)
-Deadlift
3. Diagonal Leg Cross (left)
-Deadlift
4. Scissor V-Ups
-Deadlift
5. Mountain Climbers
-Deadlift
6. Squat Jumps
-Squat & Press
7. High Knees
-Squat & Press
8. Chair Pose
-Squat & Press
9. Mountain Climbers
-Squat & Press
10. Crunch & Tap
-Squat & Press
11. L-Leg Lifts (right)
-Squat & Press
12. L-Leg Lifts (left)
-Romanian Deadlift
13. High Knees
-Romanian Deadlift
14. Tuck Jump
-Romanian Deadlift
15. Pushup to Side Plank
-Romanian Deadlift
16. Knee Drop Plank
-Romanian Deadlift
17. Mountain Climbers
-Romanian Deadlift
18. Frogger to Wide Leg Pushups

Repeat 1-3X
Optional: Pair with 20-30 Minutes of Cardio.

Dead Lift: Part 1

Dead Lift: Part 2

High Knees

Diagonal Leg Cross: Part 1

Diagonal Leg Cross: Part 2

Scissor V-Up

Mountain Climber

Squat Jump: Part 1

Squat Jump: Part 2

Squat & Press: Part 1

Squat & Press: Part 2

Squat & Press: Part 3

Chair Pose

Crunch & tap: Part 1

Crunch & tap: Part 2

L-Leg Lift: Part 1

L-Leg Lift: Part 2

Romanian Deadlift: Part 1

Romanian Deadlift: Part 2

Tuck Jump

Pushup to Side Plank: Part 1

Pushup to Side Plank: Part 2

Pushup to Side Plank: Part 3

Knee Drop Plank

Frogger to Wide Leg Pushup: Part 1

Frogger to Wide Leg Pushup: Part 2

15-Minute Sculpted Body Home Workout with Dumbbells

Hi Everyone!

If you are doing this routine with body weight only, try to increase the number of reps. My recommendations for reps are below, but you can always adjust the workout to meet your own training needs.

So far this week we have done:

Monday: 15-Minute Flab-U-Less Arm Workout with Cardio Fat Burn

Tuesday: 15 Minute Cardio HIIT All Over Fat Burn Workout & Thigh Sculpt

Wednesday: That’s today’s workout!

I hope you are feeling great. Remember, you can adjust the schedule to fit your needs. Is anyone already thinking of goals to focus on in the New Year? Let me know in the comments below! You can also find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Have fun with today’s workout!
Melissa

With Weights: 10 Reps Per Exercise
Body Weight: 15-20 Reps Per Exercise

1. Squat Tap
2. Weighted Crunch Tap
3. 1 Leg Squat (right)
4. 1 Leg Squat (left)
5. Weighted Temple Tap
6. Curtsy Lunge Twist
7. Romanian Deadlift
8. Bent Over Row
9. Chest Press
10. Extend and Curl

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

Lower Body + Core Shaping Workout & Cardio Bursts -30 Minute Home Workout

Hi Everyone!

Today’s workout will strengthen and shape your entire body, while providing a great fat burn.

This workout incorporates exercises for your lower body, arms, and core. The first section uses a dumbbell. Select a weight that is challenging for you. I used one 20-pound dumbbell, but you can use two dumbbells or change the weight to meet your needs. Select an amount of weight that is challenging for you, but also allows you to maintain your form throughout each exercise.

I kept my reps lower during this workout to make sure I was able to complete each exercise with proper form. Heavier weights will help you build muscle, increase your metabolism and burn fat quickly, so don’t be afraid to challenge yourself! If you don’t have heavy weights (or any weights!) you can complete the exercises with body weight only, and focus on getting in the higher number of reps with good form.

I hope you all enjoy this workout routine! It is a great one to keep book marked to repeat in the future. Time how long it takes you to go through one round, and when you repeat it see if you can get through a little bit faster without sacrificing form.

Have fun!
Melissa

Fit Fashion: One Shoulder Top & Mesh Leggings are from www.Affitnity.com and you can get 15% off total purchase with the code BenderFitness at checkout.

*Cardio Intervals: 3 Rounds of 10/50

Beginner: 8-10 Reps
Intermediate: 10-15 Reps
Advanced: 15-20 Reps

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees
-Burpees

Warrior Split Squat-Right
Warrior Split Squat-Left
Reverse Lunge Press-Alternating
Side Lunge-Right
Side Lunge-Left

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees
-Burpees

6. Sumo Pushups
7. Leg/Hip Lift
8. Tick-Tock/Pendulum Abs
9. Superman
10. Reach Through Plank

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees
-Burpees

Repeat 1-3X

Warrior Split Squat: Part 1

Warrior Split Squat: Part 2

Warrior Split Squat: Part 3

Alternating Lunge Press

Side Lunge: Part 1

Side Lunge: Part 2

Sumo Pushup: Part 1

Sumo Pushup: Part 2

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Leg/Hip Lift: Part 3

Tick-Tock Abs: Part 1

Tick-Tock Abs: Part 2

Superman

Reach Through Plank

Lean & Sculpted Arms Home Workout and 30-Minute Yoga Flow

Hi Everyone!

It’s workout time! Tonight I will be teaching a 60-Minute Yoga Class. I posted two workouts below. The first workout is a Lean & Sculpted Arms Workout.

For the Arm workout you will need dumbbells, or something to add resistance to your workout. It is focused on strengthening and sculpting your arms.

The second workout is a 30-Minute Yoga Flow. You can choose to combine both workouts, or pick one to do today. For the yoga flow, don’t let the arm balance (crow pose) in the picture below scare you. It is an optional pose, and I demonstrate some preperatory movements prior to going into the pose. You can skip the pose and come back to it when you are ready. When I teach this pose, sometimes students feel more comfortable trying it with a small pillow in place, and me spotting them close by.

I hope you enjoy toy’s workouts! It has been crazy busy here, but I will be catching up on filming. I have several new Boot Camp Workouts to share with you all.

Have fun!

Melissa

PS Give yourself a pat on the back for showing up here to workout again today (or for the first time today). Consistency is the key to results and creating a healthy lifestyle. Just showing up is a huge part of the battle.

PPS You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

Complete 8-15 reps per exercise. 30 second plank between exercises.

1. 90 Degree Dumbbell Curls
2. Forearm Plank
3. Dumbbell Press
4. Forearm Plank
5. Supine Dumbbell Extension
6. Forearm Plank
7 Tricep Extension
8. Forearm Plank
9. Alternating Deltoid Raise
10. Forearm Plank
11. Bent Over Row
12. Forearm Plank
13. Deadlift
14. Forearm Plank
15. Dips

Repeat 1-3X.

30-Minute Yoga Flow

Bender Fitness

Fitness Should Be Free

weights

Full Body Home Workout Combo with Dumbbells: Total Body Sculpting Workout

20 Minute Full Body Dumbbell Workout: Third Trimester BenderFitness

Dumbbell Interval Sculpt: Full Body Workout: HIIT Body Sculpt

Better Booty Workout: Glutes, Hamstrings, Thighs & Legs

Lean Lower Body: Dumbbell Home Workout

15-Minute Sculpted Body Home Workout with Dumbbells

Shape Your Body Home Workout

Ten Exercises for Tighter, Stronger & More Toned Arms & Legs

12-Minute Low Impact Pregnant HIIT Home Workout

Full Body Standing Dumbbell Workout

Lower Body Sculpting Home Workout with Dumbbells

Fit & Healthy Exercise Challenge: Day 25: Lower Body Sculpt for Butt, Thighs and Legs & Low Impact Abs Workout

Fit & Healthy Workout Challenge: Day 24: Slim & Sculpted Arms & Leg Burnout Workout

Fit & Healthy Workout Challenge: Day 13: Glutes that Salute Workout Combo

Fit & Healthy Workout Challenge: Day 11: 15-Minute Standing Abs Workout: No Crunches

Fit & Healthy DietBet Workout Challenge: Day 6: Lower Body Sculpt & Shape: Home Workout for Butt, Thighs & Legs

21-Minute Full Body Workout: Total Body Sculpting with Weights

15-Minute Sculpted Body Home Workout with Dumbbells

Lower Body + Core Shaping Workout & Cardio Bursts -30 Minute Home Workout

Lean & Sculpted Arms Home Workout and 30-Minute Yoga Flow