21 Minute HIIT: Full Body Workout

Hi Everyone!

It’s workout time! This is a full body workout that you should feel everywhere. This workout incorporates cardio bursts throughout (I did jump rope, but you can substitute high knees or another cardio of choice), to increase the fat burn and intensity of the workout.

I also incorporated some weighted moves to increase the challenge & maximize your results from this workout. If you don’t have weights, you can grab something from around the house to add resistance to your movements, or do the exercises with body weight only. If you go with body weight, focus on getting in as many reps as possible, with great form.

I planned on filming a new workout yesterday evening, but I was exhausted by the time night rolled around. Jesse and I did a 5-mile run together in the AM, so I decided to listen to my body and rest at night.

I have some new workouts written up to share with you all, so filming some new stuff will be on my agenda this week.

Looking forward to working out with you! Have fun!
Melissa

Click the link to get your own Gymboss Interval Timer!

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

1. Jump Rope
2. Deadlift
3. Quadruped Leg Raise
4. Jump Rope
5. Warrior Deadlift (right)
6. Warrior Deadlift (left)
7. Dive Bombers
8. Jump Rope
9. Split Squat (right)
10. Split Squat (left)
11. Plank Walkouts
12. Jump Rope
13. Lunge Pulse Press (right)
14. Lunge Pulse Curl (left)
15. Superman
16. Jumpe Rope
17. Plank Cross Row with Floor Tap
18. Folded Twist
19. Jump Rope
20. Curtsy Lunge (alternating)
21. Pigeon Stretch (alternating)

Repeat 1-3X

10-Minute Full Body Toning: Swimsuit Ready Workout

Hi Everyone!

It’s workout time! I have a quick, but effective, throw back workout for you today. We are planning on filming a new workout so stay tuned!

Today’s workout will challenge your entire body. Be sure to push for maximum repetitions without sacrificing your form. I encourage you to repeat this workout to maximize the benefits. You can repeat this routine up to four times.

I used 15-pound dumbbells in this workout. You can select a weight that challenges you or use something that you have around the house to add some resistance. Get creative, a water bottle or canned goods can be used to add a little bit of resistance. If you don’t have any equipment available you can complete the movements with body weight. Be sure to really push through each interval to challenge yourself.

We have been staying busy in the Bender household, so I have been doing more running/walking the last few days. We have had unseasonably warm weather for this time of year so I try to get outside and enjoy it while I can.

Have fun with today’s workout!
Melissa

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

Equipment: Dumbbells & Yoga Mat

Beginner: 30 seconds max reps, 15 seconds rest
Intermediate: 45 seconds max reps, 10 seconds rest
Advanced: 50 seconds max reps, 10 seconds rest

1. Frogger Row
2. Twisting Dumbbell Hop
3. Romanian Warrior
4. Weighted Toe Touch Abs
5. Goblet Squat
6. Weighted Toe Tap or Weighted High Knees
7. Alternating Side Plank
8. Squat and Press
9. Temple Tap Abs
10. Down Dog Weight Drag

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

Frogger Row

Twisting Dumbbell Hop

Goblet Squat

10 Minute Workout to Sculpt & Shape Your Thighs & Butt

Hi Everyone!

Today’s workout is quick, but you should definitely feel the burn! This 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.

I did this workout Tuesday night, but it took me a few days to get it posted. Today is Thanksgiving in the US, so I hope everyone is having a fantastic holiday (to those of you that celebrate it). I know we all have a lot to be grateful for. Let’s take a moment today to be grateful for the things that are external and internal.

Be appreciative for family, friends, love, any blessings in your life, but also take a moment to be thankful for your physical body and what it’s capable of. Be appreciative for your mental fortitude. Just showing up today & checking out this workout means that you have good intentions for your health.

I am going to run a 5K race this AM. I have been struggling with fatigue & sinus issues for the past few weeks so it will be interesting to see where I am pace wise. Regardless of pace & race time I am thankful that I have the ability to run.

I hope you all enjoy today’s workout! Let me know what you think about it in the comments below, on Instagram (@BenderFitness) or on Facebook: www.facebook.com/MelissaBenderFitness
Melissa

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

Arms & Back: Quick Home Workout & Power Yoga Sun Salutation Fitness Fusion

Hi Everyone!

I hope you’ve been enjoying the workout week so far! If you need a rest day, you can take one today, and pick up with today’s workouts tomorrow. If you are still feeling good and ready to get in another workout I have a good combo for you today!

This is our week’s workouts so far:

Sunday: Abs-olutely Swimsuit Ready Core Workout & At Home Body Tone
Monday: Butt Shaper Workout
Tuesday: Jump & Tone Boot Camp
Wednesday: That’s today! Arms & Back/Power Yoga Fitness Fusion

Today’s combo includes an arm/back workout. I also posted a link to my Building to a Pull-up video. Pull-ups are one of the best exercises you can do for your back. If you have access to a pull-up bar I definitely recommend trying it.

The second workout today is a Yoga Fitness Fusion. It is a variation of regular Sun Salutations that incorporates dumbbells for an added full body challenge. It’s different from our regular workouts, but I think you will like it!

I filmed a new quick Thigh & Butt Workout last night. I will work on getting that posted this evening. For all my US friends I hope you have a fantastic Thanksgiving tomorrow!

Have fun with today’s workouts! Let me know what you think!

Melissa

PS I am on Instagram & Twitter as @BenderFitness
I am on Facebook at: www.facebook.com/MelissaBenderFitness

Click the link to get your own Gymboss Interval Timer!

10-12 Reps Per Exercise

1. Pull-up/Bent Arm Hang
2. Bicep Curl
3. Tricep Drop
4. Plank Row
5. Shoulder Press
6. Decline Push-up
7. Dip
8. Tricep Push-up (right)
9. Tricep Push-up (left)
10. Walk the Plank
11. Chest Press Plank to Down Dog

Optional: *Bonus: Backbend Push-up*

Repeat Workout 1-3X

How to Build to a Pull-Up Article

Lower Body Blast: Workout Burn to Shape & Sculpt Your Legs, Thighs & Butt

Hi Everyone!

Tonight’s workout is a doozy! I created this workout to exhaust each muscle group. This workout is great for recruiting both fast and slow twitch muscle fibers. This translates to more speed, strength and endurance. It also means that the exercises should wear you out.

No matter what, focus on maintaining proper form for each exercise. This is still more important than speed, even on the plyometric movements. Also, remember to warm up. I warmed up with some jump roping today. I did 300 jumps over the rope, alternating between traditional jump roping (hopping with both feet together) and high knees jump rope every 50 jumps.

I went through this workout twice, and ran one mile after each round. I kept my miles pretty quick (7 minute mile pace). After my second mile, I walked a third mile as a cool down.

I was sure to stretch well after the entire workout: pigeon pose, king Arthur pose, lotus (both sides), and some extended side stretches.

It was an intense workout day, but I feel fantastic, strong and energized!

I hope you all enjoy the workout!
Melissa

PS Let me know what you think in the comments below, on Facebook or Instagram/Twitter: @BenderFitness

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

1. Lunge Hop (right)
2. Warrior Deadlift (right)
3. Lunge Hop (left)
4. Warrior Deadlift (left)
5. Jump Squat
6. Dumbbell Squat
7. Lunge Kick (right)
8. Bulgarian Split Squat (right)
9. Lunge Kick (left)
10. Bulgarian Split Squat (left)

Repeat 1-3X
*Optional: Between Each Round Complete 1-Mile Run or 10-Minute Jump Rope Workout For Bonus Cardio Burn

Lower Body Sculpt & Extended Plank Core Workout: Legs & Abs Home Workout

Hi Everyone!

Today I have two workouts for you! The first workouts is a Lower Body Sculpt & the Second Workout is a Core workouts for Love Handles, Abs & Back. The second video is posted below the photo tutorial for the Lower Body Workout, so be sure to keep scrolling!

I hope you all enjoy the workouts and are feeling good at the midway point of this week! Remember to listen to your body. If you need a rest day you can adjust the schedule & complete these workouts tomorrow.

You can also choose to pair the workouts, or separate them. It’s important to recognize how your body is feeling. Creating a mind & body connection will make you stronger, and healthier. Remember, when you do an exercise, if you focus on the muscles you are training during the exercise, you actually improve your physical results!

I hope you enjoy today’s workouts! Have fun & feel free to tag me in your Instagram photos, or let me know what you think about the workout on my Facebook page.

Melissa

PS: In Both videos my workouts pants are from Affitnity.com. I am a brand ambassador for Affitnity, so you guys can always get 15% off any purchase with the code BenderFitness at checkout. Plus the Instagram giveaway closes tonight, so it’s not to late to enter! Find me on Instagram: @BenderFitness and follow the instructions on the giveaway photo for a chance to win.

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

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

Runner’s Lunge Lift

Lunge to Squat: Part 1

Lunge to Squat: Part 2

Man Maker: Part 1

Man Maker: Part 2

Man Maker: Part 3

Curtsy Lunge Kick: Part 1

Curtsy Lunge Kick: Part 2

Single Leg Glute Brige

Lunge Twist to Chair: Part 1

Lunge Twist to Chair: Part 2

Plie Pulse

Romanian Deadlift

Around the World Lunge

Plank
Side Plank-Right
Star Side Plank-Right
Reverse Plank
Side Plank-Left
Star Side Plank-Left
Reverse Plank Lift-Right
Reverse Plank Lift-Left
Supergirl-Right
Supergirl-Left
Oblique Hold-Right
Oblique Hold-Left

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

10-Minute Booty Sculpting Workout

Hi Everyone!

I have a new workout for you! Today’s workout only takes 10 Minutes per Round. It is designed to shape and sculpt your backside and lower body. I highly recommend using weights during this workout. The added resistance will help create shape, and strength.

I love short workouts, because they give you so many options! You can pair this routine with one or two other workouts, do it alone as a quick workout, or repeat it to increase the intensity! I like having quick workout options, so I can maximize what I get in, without wasting a lot of time.

This routine uses a lot of my favorite lower body exercises. I used two 20-lb dumbbells and a chair during this workout. A bench or sturdy surface will work if you don’t have a chair you can step up on.

This workout incorporates multiple exercises that isolate one leg at a time. It helps decrease muscular imbalances (we have a dominant leg, just like we have a dominant hand). Single Leg Exercises, also force the muscles to work harder during each move. The added balance, adds some bonus strengthening for your coordination and core.

I hope you have fun with today’s workout!

What’s your favorite Booty Sculpting Exercise? Let me know in the comments below or on Facebook!

Melissa

Intervals: 10 Rounds of 10/50.

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

Squat
Side Step-Up: Right
Side Step-Up: Left
Warrior Deadlift: Right
Warrior Deadlift: Left
Curtsy Lunge: Right
Curtsy Lunge: Left
Low Jack
Lunge Lift: Right
Lunge Lift: Left

Repeat 1-5X

Optional: Pair with 30 Minutes Cardio of Choice

Squat: Part 1

Squat: Part 2

Side Step Up: Part 1

Side Step Up: Part 2

Warrior Deadlift: Part 1

Warrior Deadlift: Part 2

Curtsy Lunge: Part 1

Curtsy Lunge: Part 2

Low Jack: Part 1

Lunge Lift: Part 1

Lunge Lift: Part 2

20-Minute Full Body Workout

Hi Everyone!
I hope you’re ready for today’s workout! In this workout I alternated 30 seconds of dumbbell exercises between each 50-second interval.

The format for this routine is a little bit different, but it is really great for your body to switch up the challenge. For the last two exercises I used a chair, but you can also use a stability ball or a bench.

Using a chair for back extensions was tricky, because technically the surface you are on should come up to the hinge area of your hip (where you bend). It is much easier to position correctly on a stability ball. I chose to use the chair in this workout because not everyone has a stability ball at home. The other option is to substitute a Superman for this move. When I create my workouts I try to think of functional alternatives to equipment that most people will have available at home.

You can complete this workout for time, or for reps. Remember, you can always modify the workout to suit your personal needs. Form is more important than speed. As you become stronger and more efficient in your movements, you will be able to increase the speed & intensity of the workout.

I hope you enjoy the workout!

Melissa

Facebook, Instagram, or Twitter.

Click the link to get your own Gymboss Interval Timer! Set your timer for 15 Rounds of 30/50.

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

-In/Out Squat
1. Knee Crunch Extension
-In/Out Squat
2. Squat to Forward Reach
-In/Out Squat
3. Bridge March
-In/Out Squat
4. Squat to Side Leg Lift (right)
-In/Out Squat
5. Squat to Side Leg Lift (left)
-Lunge Rotation
6. Side Plank Knee Rotation (right)
-Lunge Rotation
7. Side Plank Knee Rotation (left)
-Lunge Rotation
8. High Knee Step
-Lunge Rotation
9. Standing Hydrant (right)
-Lunge Rotation
10. Standing Hydrant (left)
-Romanian Deadlift
11. Split Leg Lift (right)
-Romanian Deadlift
12. Split Leg Lift (left)
-Romanian Deadlift
13. Side Lunge Dumbbell Reach (alternating)
-Romanian Deadlift
14. Back Raise/Extension
-Romanian Deadlift
15. Butt Lift

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

In/Out Squat

Knee Crunch Extension: Part 1

Knee Crunch Extension: Part 2

Squat to Forward Reach: Part 1

Squat to Forward Reach: Part 2

Bridge March

Squat to Side Leg Lift: Part 1

Squat to Side Leg Lift: Part 2

Lunge Rotation

Side Plank Knee Rotation: Part 1

Side Plank Knee Rotation: Part 2

High Knees March

Standing Hydrant

Romanian Deadlift

Split Leg Lift: Part 1

Side Lunge Dumbbell Reach (alternating)

Back Raise/Back Extension

Butt Lift

Lower Body & Core Shaping Workout with Cardio Bursts

Hi Everyone!

It’s time for a brand new workout! For today’s workout all you need is a chair and 1-2 Dumbbells (optional). This workout combines timed exercises and repetitions. The goal is to create lean muscle, while also getting your heart rate up and burning fat.

This workout incorporates exercises for your lower body, arms, and core. 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 on some of the exercises lower today, but be sure to select the range that is right (and challenging!) for you.

I hope you all like the workout!

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. Sump 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

30-Minute Home Dumbbell Workout for Arms, Back & Legs

Hi Everyone!

This is a much more traditional workout than you are probably used to from me. It’s a dumbbell workout that can be done in a gym or at home. I don’t belong to a gym, so I modified my workout room a little bit.

If you don’t have the equipment I used for this workout, don’t worry. I have some suggestions.

In this workout I used: dumbbells, jump rope, and dip station.

If you don’t have dumbbells you can use soup cans or water jugs. No jump rope? Substitute high knees or jumping jacks. No dip station? You can use a pull up bar or substitute wide armed decline push-ups (feet up on something, hands on the ground). Remember, no gym? No excuses! I haven’t belonged to a gym in years, and do all of my workouts at home.

This workout can be done alone, or in addition to a run. If you are training for racing and increasing your race pace this workout is most effective when sandwiched by runs. For example: 1-2 Mile Run (depending on level of ability), workout, 1-2 Mile Run Cool Down.

If you are training for fitness or weight loss: warm up, complete the workout, and complete with a 1-3 mile run. Don’t forget, this workout is effective on it’s own as well. Listen to your body and work at your current ability level.

I hope you enjoy today’s workout!
Melissa

PS I have several new workouts written & ready to film. Between Jesse and I working full time, and Jesse’s Half Marathon training schedule getting in the time to film has been tricky. We will be filming some brand new workouts!

Upper Body Exercises: 8-12 reps
Lower Body Exercises: 15-20 reps

30 Seconds of Jump Rope or High Knees between each exercise. *To increase the challenge you can increase this time to 45 or 60 seconds, which will also extend the length of the workout.*

1. Bench Press
30 second Cardio Burst

2. Dumbbell Flies
30 second Cardio Burst

3. Reverse Push-up or Pull-up
30 second Cardio Burst

4. Dumbbell Row (right)
5. Dumbbell Row (left)
30 second Cardio Burst

6. Chair Pose Pulse (30 seconds)
30 second Cardio Burst

7. Leg Curls
30 second Cardio Burst

8. Dumbbell Press
30 second Cardio Burst

9. Lateral Raises
30 second Cardio Burst

10. Shrugs
30 second Cardio Burst

11. Tricep Drop or Dips
30 second Cardio Burst

12. Bicep Curl (right)
Bicep Curl (left)
30 second Cardio Burst

Repeat 1-2X
Optional: Pair with 15-30 Minutes Cardio of Choice

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.

I hope you enjoy this workout. Have fun!
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 1-3X
Optional: Pair with 30-Minutes of Cardio

Arm & Leg Sculpt: Home Dumbbell Workout

Hi Everyone!

I am playing catch-up to get the newest workouts posted again! Last night I did a 5-Mile run outside followed by a 90-Minute Ballet lesson. In my Ballet class we focused on flexibility yesterday so I got in some great stretching.

This workout is an oldie, but I have great new workouts planned to film tonight and tomorrow.

In the meantime you can try this workout.

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

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

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

I am starting to feel changes in my endurance and energy throughout the day.

Once you complete your workout don’t forget to check in on Facebook, Instagram, or Twitter.

Enjoy the workout!

Melissa

PS Fit Fashion: Workout Pants and Sports Bra are from Affitnity.com, and you can get 15% off your entire order with the code BenderFitness at checkout.

Click the link to get your own Gymboss Interval Timer!

Equipment: Dumbbells and Barbell.

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

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

Repeat 1-3X

Bender Boot Camp & Weighted Workout Challenge: Full Body Sculpt

Hi Everyone!

Today’s workout is a mash-up of one of my Boot Camp Workouts and a Weighted Workout. Jesse and I planned to do a VO2 Max Running Workout at the track today. A crazy thunderstorm blew rained on our plans, so we did these two workouts instead.

We did one round of each workout. It was challenging. My glutes were a little bit tired from yesterdays 15 Minute Standing Lower Body Workout. The Bender Boot Camp workout was filmed while I was training for my first NPC Bikini Competition, so I was very lean and strong. It was a good motivator for me to focus on making healthier food choices.

I was able to get through this workout faster this time, than I did when I filmed the video below. I did the workout along with the video, but if you prefer to do it interval style the breakdown is below. For the weighted workout we did 12 Reps of each exercise.

I hope you enjoy these workouts! It’s fun sometimes to go back and repeat some of my older workouts. They are still challenging for me!

Melissa

Click the link to get your own Gymboss Interval Timer!

Beginner: 10 reps, 30 seconds timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

Or: Go for Max Reps during each 50 second interval, with 10-20 seconds of rest between exercises.

Round 1:
1. Jumping Jacks
2. Frogger Hip Thrust
3. Pendulum Squat
4. High Knees
5. Side Plank Hip Lift (right)
6. Side Plank Hip Lift (left)
7. Jump Squat
8. Temple Tap Abs
9. Burpee
10. Russians

Round 2:
1. High Knees
2. 1 Leg Hip Thrust (right)
3. 1 Leg Hip Thrust (left)
4. Lunge Kick (right)
5. Lunge Kick (left)
6. Mountain Climbers
7. Twisting Situp
8. Plank Crunch
9. Prone Heel Tap
10. High Knees

Reps: 8-12 Per Weighted Exercise, 10 Burpees Between Each Exercise. Or Perform this Routine Interval Style: Set Your Timer for 5 Rounds of 30/50 and go for Max Reps.

Burpee
Romanian Deadlift
Burpee
Row
Burpee
Front Squat
Burpee
Chair Leg Raise
Burpee
Goblet Squat

Repeat 1-4X

Quick Dumbbell Exercises to Tone Your Arms & Back

Hi Everyone!

I hope you’re ready for today’s workout! It’s quick, but challenging. You can do this workout on it’s own, or combine it with cardio. I posted my 10-Minute Jump Rope workout below. A great option for this workout is alternating rounds with a round of jump rope (Dumbbell Workout-Jump Rope-Dumbbell-etc). This will allow you to work on strengthening and fat burning at the same time.

Another option is to pair this workout with my 15 Minute Standing Ab Workout. I combined these two workouts and I can definitely feel it in my lats (back), triceps (back of the arms), and core today.

When selecting a weight you want to choose an amount of weight that is challenging for you. If you are easily blasting through 20-reps you want to increase the weight. This will help you to improve your strength, get a higher calorie burn, and achieve shape and definition. Ideally you should be able to do 8-12 reps, with fatigue for the last two reps. Although your muscles will feel tired, the weight shouldn’t be so heavy that you are sacrificing form.

Tonight I have my Ballet Lesson, so that will be my workout tonight. One day per week I take a 90-Minute Ballet class. This is my “me time.” It’s something I do for pure enjoyment, because I love dancing and until recently I hadn’t danced at all until 2007, and hadn’t taken a Ballet class since 2001. Soon I will have to film a Ballet inspired workout.

Have fun with today’s workout!
Melissa

Repeat 1-5X

Bicep Curl to Press
Row-Right
Row-Left
Arm Extension
Shoulder Press to Tricep Drop

Repeat 1-3X

Weights and Intervals & Cardio Smash Up

Hi Everyone!

I filmed some great workouts for you yesterday! I will be working on getting them uploaded tonight when I get home from work. In the mean time try the workout(s) below. You can do one, or both, of the workout videos.

Today’s workout is a combination of weighted exercises and a 5 minute interval round. The entire workout can be repeated 1-3X. When I filmed this routine, I went through the routine once and followed it by a 3 mile run outside.

You can choose to pair the workout with a run, or pair it with the 10 Minute Cardio Smash video I posted below. In the Cardio Smash Video I paired my workout with running. The running is optional.

I thought this routine was a nice challenge. I hope you like it!
Melissa

Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing!

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

Interval Round: Max reps during each 60 second interval, 10 seconds of rest

Reps:
1. Reverse Lunge with Dumbbell Raise
2. Romanian Deadlift with Row
3. Weighted Temple Tap Abs
4. Back Extensions on Stability Ball
5. Squats with Lateral Raises

Intervals:
1. Rainbow Climbers
2. Knee Tuck Squat
3. Bicycle Abs
4. Hip Lift and Press
5. Burpees

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

Max reps during each 50 second interval, 10 seconds of rest between exercises.

Warm Up: 1 Mile Run, 10 Minutes Jump Rope or Cardio of Choice

1. Frog Hopper
2. Jump Squat Turn
3. 3 Way Plank
4. Right Leg Hop Press
5. Left Leg Hop Press
6. Single Leg Frogger Pushup
7. Squat Jacks
8. Single Leg Hip Thrust
9. High Knees
10. Burpee

Optional: Cardio: 2 mile run, or 15-20 minutes cardio of choice

Weighted Workout Challenge

Hi Everyone!

I hope you’re ready for today’s challenge! I used my barbell and dumbbells for this routine. All of the exercises can be done with dumbbells. The added weight will increase the challenge of the workout and provide a metabolism boost. If you don’t have dumbbells get creative! Find something around your house that will add a little bit of resistance to your workout. Where there’s a will, there’s a way!

With this workout you really want to focus on form. You should always aim for good form, but it’s especially important when you are incorporating weights into your workout. Aim to get the full range of motion, and always protect your back. With all of the weighted exercises in this routine your back should be flat, and the core should be strong and engaged.

In addition to this workout, I also got in a run this morning with Shep (running coach/guru) and Nicole (fellow running friend). We did 5 miles, with five 1-Minute Intervals at a faster than Race Pace Speed. I am talking to Shep about training for my next Half Marathon and maybe starting to train for my first Full Marathon.

If I didn’t work full time, and blog on top of that, I would definitely train for a Full, but I am worried that I won’t have enough time for the higher running mileage. I’m not committing yet, but the thought is definitely out there!

Have fun with today’s workout! I have a new core workout headed your way!
Melissa

Reps: 8-12 Per Weighted Exercise, 10 Burpees Between Each Exercise. Or Perform this Routine Interval Style: Set Your Timer for 5 Rounds of 30/50 and go for Max Reps.

Burpee
Romanian Deadlift
Burpee
Row
Burpee
Front Squat
Burpee
Chair Leg Raise
Burpee
Goblet Squat

Repeat 1-4X

Romanian Deadlift: Part 1

Romanian Deadlift: Part 2

Row: Part 1

Row: Part 2

Front Squat

Chair Leg Lift

Goblet Squat: Part 1

Goblet Squat: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Ready to Repeat the Workout?

BodyRock Boot Camp: Week 10: Full Body Sculpt & Burn Workout

Hi Everyone!

Can you believe it’s Week 10 of my 10-Week BodyRock.tv workout series already? I really enjoyed workout Week #10. I will definitely be repeating this routine!

Today’s workout is a full body routine. I use the T-Bar (available on BodyRock’s site), but you can also use dumbbells, a barbell, sandbag, or complete the exercises with bodyweight only. Remember, there is always a way to modify. If you came up with a different modification feel free to post it in the comments below.

In today’s video I talk about the importance of having a supportive social network. If you have people that are helping to keep you accountable it helps make living a healthy lifestyle easier. Keeping track (via journal, photos, calendar, or a log) is also a great technique to help keep you on track.

It can be a lot harder to commit to making healthy lifestyle changes if the people around you aren’t committed to the same thing. That doesn’t mean it isn’t possible! Research has shown that social support doesn’t necessarily have to be in person. Being part of an online community can also help you stick to your goals.

What kind of system or social support helps you stick to your fitness program? Tell me on Facebook or in the comments below. Have fun with today’s workout!

Melissa

PS One Shoulder Workout Top is from www.affitnity.com and you can get 15% off your total purchase with the code BenderFitness at checkout.

Set your interval timer for 9 Rounds of 30/50.

*30 Seconds of Squat & Press Between Each Exercise.

Repeat 1-4X

Prone Heel Tap
Goddess Reach-Right
Goddess Reach-Left
Forward/Back Lunge Hop-Right
Forward/Back Lunge Hop-Left
Prone X-Reach
Sumo Squat Hop-Right, Left, Hop
Bridge Hopper-Right
Bridge Hopper-Left

Full Body Workout Challenge

Hi Everyone!

I have been super busy this week, getting my website ready to transition. The transition is done! I am loving the new look, and I hope you are too! If you scroll down on the left side of the page there is a section labeled: Popular. If you click the different links in that section it will bring you to workouts in that category: Core, Glutes, Arms, etc.

I have been doing a lot of work to get the site up and running, so I am behind on filming new workouts. Tomorrow I am getting back on schedule with filming, and my newest BodyRock Boot Camp workout will be posted on BodyRock.tv.

Below is a breakdown of the workout I did last night. It was fun, and challenging.

If you scroll down you will also see a pull-up tutorial video I shot when I was training for my NPC Bikini Competition. Seeing this video a great motivator for me!

I am ready to clean up my diet, and see my abs looking like that again! I felt super strong and healthy when I was doing my competition training. Let’s train & eat healthy together! I hope you enjoy this workout (sorry there isn’t a video!) There will be a new workout video tomorrow evening.

Let me know how many times you make it through the workout, and what you think of the new site!

Melissa

Full Body Workout Challenge

5 Pull-ups (See Tutorial Video Below)
10 Hanging Leg Raises (Instagram Tutorial: Hanging Leg Raise)
10 Deadlifts (See Photo Below)
10 Burpees
10 Romanian Deadlifts (Instagram Tutorial: Romanian Deadlifts)
5-Minute Jump Rope (Instagram Tutorial: Jump Rope)
5 Pull-ups
10 Hanging Leg Raises
10 Deadlifts
10 Burpees
10 Romanian Deadlift
1-Mile Run at a challenging pace (It took me 6 minutes, 44 seconds) or Repeat 5-Minute Jump Rope

Repeat 1-3X

1 Mile at a Challenging Pace. Tough!

**For Running a Challenging Pace you should be breathing heavy, and going slightly slower than a sprint.

Deadlift: Part 1

Deadlift: Part 2

21 Minute Full Body Workout: Total Body Sculpting

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. It helps others come up with new ideas!

Today’s Fitness Fashion is a sneak peek from Affitnity’s newest line. One of the perks of being an Ambassador is getting the latest fashion before it’s even released for sale! The other perk is that BenderFitness fans always get 15% off of their total purchase with the code: BenderFitness at check out. There are several other brand new styles that I can’t wait to wear this week! It might sound silly, but new workout clothes motivate me to work out.

Affitnity’s website: www.affitnity.com

Let me know what you think of the workout!

Melissa

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

Lean Lower Body Dumbbell Workout

Hi Everyone!

Get your dumbbells ready for tonight’s workout! 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!

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.

Todays Fit Fashion: my top is from: www.affitnity.com You can get 15% off of your total purchase with the code BenderFitness at checkout.

Have fun with with one! I have a 15 Minute HIIT Workout for you tomorrow!
Melissa

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