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Weights and Intervals & Cardio Smash Up: Home Workout

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Hi Everyone!

Today I have two older workouts for you! Jesse was offered tickets to a show tonight, so we didn’t get to film a new workout. We will definitely be filming as soon as I get home from work tomorrow. So check back!

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 to 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

20 Minutes Per Round: Full Body Workout

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 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. 

I hope you enjoy this workout. The format 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. 

I hope you enjoy the workout!

Melissa




Click the link to get your own Gymboss Interval Timer! 



   -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

Split Leg Lift: Part 1

Side Lunge Dumbbell Reach (alternating)

Back Raise/Back Extension

Butt Lift


Lower Body Blast: Burn, Shape & Sculpt Workout

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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 Don’t forget to check in on Facebook, Instagram or Twitter. The check in posts are a great way to stay motivated and on track. 🙂


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

Full Body Fitness Makeover

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Hi Everyone!

This is a full body workout. You can repeat this workout for reps or in intervals. I found this one more challenging when going for reps. 

I like to mix up the workout style, because it challenges your body in different ways. You should always strive to keep your workouts challenging. When your body faces a challenge it learns to adapt by becoming stronger and more efficient at the new skill. 

Changing up your workouts also forces you to be present during your workout. What I mean by that is, you are more aware of what your body is doing. You can’t “zone out” during your workouts. Multiple studies have proven that you have increased benefits from your workouts when you focus on the mind-body connection and the muscles being worked by each exercise. 

Also, tuning in to your body can help you be more aware of injury, illness, and hunger signals. 

Try to focus on each exercise as you progress through the workouts. 

Have fun!
Melissa

Facebook, Instagram, or Twitter. 




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

Or set your Gymboss Interval Timer for 10 Rounds of 10/50.  

Repeat 1-3X

1. High Knees
2. Reverse Lunge Step Up (right)
3. High Side Plank Reach Through (right)
4. Reverse Lunge Step Up (left)
5. High Side Plank Reach Through (left)
6. Temple Tap Abs
7. Plank Jumps
8. Squat Jump
9. 1 Leg Hip Thrust (right)
10. 1 Leg Hip Thrust (left

21 Minute HIIT: Full Body Workout

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Hi Everyone!

I hope you’re ready to workout! I used some weights to increase the challenge today. The video and workout breakdown are below. 

I completed this workout as a HIIT style workout for time today. Last week I did this workout for reps. I increased the jump rope intervals to 60 seconds, and did 15-20 reps for all of the other exercises. You will get a great workout with either technique, but they do challenge your body differently. 

I planned on filming a new 20-Minute Workout tonight, but I had a long to-do list of things to get done after work tonight and ran out of time!

Enjoy the workout! New one tomorrow night!

Melissa
Facebook, Instagram, or Twitter. 

PS: Workout Top is from www.Affitnity.com and you can get 15% off with the code BenderFitness at checkout. The pants are Addidas. The shoes are the Reebok Crossfit Nano. 


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

Arms & Back: Quick Home Workout

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Hi Everyone!

Let’s keep building those muscles for our Lean Muscle Building Workout Challenge! 

Today’s workout is focused on the arms and back (the video is below). I get a lot of requests for exercises that target the back of the arms, and the bra area of the back. This routine will assist with building strength and tightness in those areas. 

I have also included my video on how to Build to a Pull-Up below, along with the link to the original post. 

I filmed a stretching routine to improve splits last night, so I will also have that posted for you this evening. Have fun with the workout! 

Remember, rest and stretching are two key components to building lean muscle. 

I hope you enjoy today’s workout!
Melissa

PS You can check in with your progress  on Facebook, Instagram or Twitter. #BenderFitness or @BenderFitness 



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




Building to a Pull-Up/Increasing My Pull Up Reps

Lower Body Sculpt & Shape: Home Workout for Butt, Thighs & Legs

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Hi Everyone!

I hope you’re enjoying the Lean Muscle Building Challenge Workouts so far! 

I think you’re going to enjoy the challenge of today’s Lower Body Workout. This one uses some great moves to sculpt and shape the lower body from every angle. To get the best results both functionally and aesthetically it’s important to create muscular balance in your body and strengthen all of the supporting muscles. These exercises are super effective for toning, strengthening and sculpting. 

I also filmed a bonus lower body challenge move, which is probably my favorite lower body exercise. You can find the link here: Warrior Split Squat Challenge.

I took a couple of days off of filming because my body needed a rest. I will be sharing my newest boot camp workout tomorrow. I kept it light today and did some walking on the treadmill and a little bit of stretching. I can’t wait to get in a good workout tomorrow!

See you later with another new workout!
Melissa

PS You can check in with your progress  on Facebook, Instagram or Twitter. #BenderFitness or @BenderFitness 

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. 

30 Minute Home Dumbbell Workout

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Hi Everyone!

Are you ready for the next workout in the Lean Muscle Building Challenge? 

I will be filming a brand new workout this evening, so be sure to check back tonight or tomorrow morning. 

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 milk 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 also have a delicious veggie pasta recipe to share with you all, so be sure to check back!

Enjoy the workout!
Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account. 

Click the link to get your own Gymboss Interval Timer!

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

Slim & Sculpted Arms Workout

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Hi Everyone!

This is workout #2 of the Lean Muscle Building Challenge. Tonight’s workout is tough! The video is below. This one is focused on toning and strengthening your arms. 

I used two 20 lb dumbbells in this workout. Choose a weight that is appropriate for you. How do you know when it’s time to upgrade your weights?

8-10 reps: Body Building
10-15 reps: Strength
15-20 reps: Strength and Endurance
20-25 reps: Endurance

So, if you are doing more than 20 reps with ease it’s time to upgrade your weights. I’m an Occupational Therapist so my focus is always on what’s most functional. For me, that means I want to build strength and endurance at the same time. For muscular balance and optimal benefits you need to have both. This is why I typically structure my workouts for 15-20 reps, with beginners starting at 10 reps. When you are starting out you need to build strength. Once you have a base you are able to start working on strength and endurance, and progress your fitness and health upward from that point. 

Full steam ahead! Enjoy the workout. 🙂
Melissa


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

*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

HIIT to be Fit Workout: 10 Minutes Per Round

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Hi Everyone!

It’s a new month and a new workout challenge! We just finished up the HIIT the New Year Hard Workout Challenge and the 30-Day Instagram Bonus Move Challenge. 

5 Lbs of Muscle VS 5 Lbs of Fat

Now it is time to start focusing on sculpting lean muscle! Why do you want lean muscle? It gives your body shape, definition, strength, and improves your metabolism and calorie burn. 

I burned over 800 calories doing today’s workout. I did 3 Rounds of today’s workout, plus 3 miles on the treadmill. I followed it with a 5 minute walking cool-down. My total workout time was 60 minutes. 



I hope you enjoy today’s workout! I used two 20 lb dumbbells, and my barbell total weight was 75 lbs. You want to choose an amount of weight that challenges you, but you are able to maintain form with. 

I like to have a snack with some protein and carbohydrates after my workout. I was able to get an early sample of the Detour Simple Bars in Salted Caramel Cookie Dough Flavor. I like the Simple Bars because they don’t use artificial ingredients, and they taste amazing! I felt more like I was eating a candy bar than a protein bar. You can check out their Facebook page here: https://www.facebook.com/DetourBars. 

Post-Workout Snack and Calorie Burn from today’s workout. 

I also wanted to remind everyone that Rose is still hanging in there with the Bikini Prep Workout Program. She has been posting updates on her workouts and lots of recipes. You can find them at: http://mychangeforaten.com and follow her on Facebook: https://www.facebook.com/MyChangeForATen. 


I am looking forward to trying the flying trapeze with Rose when she finishes the program, and filming a workout with her. Let’s keep cheering her on along the way!
Have fun!
Melissa


PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account. 

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness

**Fitness Fashion is from www.affitnity.com. You can get 15% off your purchase with the code BenderFitness at checkout. 


1. Squat
2. Romanian Deadlift
3. Sit to Stand (right)
4. Sit to Stand (left)
5. Goddess Squat Twist
6. Warrior Deadlift (right)
7. Warrior Deadlift (left)
8. Chair Squat Press
9. Curtsy Lunge with Knee (right)
10. Curtsy Lunge with Knee (left)

Repeat 1-3X
Cardio: 30 Minutes or 3 Miles. 

HIIT the New Year Hard: Dancer Body Workout

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Hi Everyone!

This is workout #26 of my HIIT the New Year Hard Workout Challenge! I hope you’re ready for today’s workout. This workout might feel easy at first, but it is very effective. 

Have you ever wondered what dancers do to get such beautifully sculpted muscles? This workout utilizes ballet inspired moves, and adds weights. This workout combines balance, core strength and full body movements. The addition of weights will help speed up the toning results of the workout. Of course, all of the moves can also be performed with body weight only.

The weights I used in this workout varied between 12-20 pounds. It’s important to find a weight that is challenging to you. The focus shouldn’t be on the number of pounds, it should be on finding out what is challenging for you, but still allows you to maintain proper form throughout the movement. 

I danced all through high school, and was captain of a dance team until 2007. I did everything from ballet, jazz, and tap, to swing dancing. It was fun incorporating a different type of movement into today’s workout. It’s a very basic combination of ballet and fitness moves. I hope you enjoy it!

I taught a boot camp class last night, so I will be filming and posting that workout for you all. Be sure to check back!

Melissa
Facebook, Instagram or Twitter

The fit fashions in this workout are from www.Affitnity.com Be sure to like their facebook page for the latest updates on sales and new products: www.facebook.com/Affitnity and remember you can always get 15% off with the code BenderFitness at checkout. 



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

Repeat 1-3X

1. Front Lift and Press (right)
2. Front Lift and Press (left)
3. 2nd Position Plie Pulse
4. Super Girl Row (right)
5. Super Girl Row (left)
6. 1st Position Plie Pulse
7. Right Leg Lift (basic Arabesque movement)
8. Left Leg Lift
9. Side Lift Pulse (right)
10. Side Lift Pulse (left)

Optional: Pair with 30 Minutes Cardio of Choice

HIIT the New Year Hard: In the Mood: Full Body Workout

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

Optional Equipment: 15 lb dumbbell, 15 lb kettle-bell, Gymboss Interval Timer in stopwatch mode. 

1. 1 Leg Tripod Hop
2. Side Lunge Twist (right)
3. Side Lunge Twist (left)
4. Flex and Tap (right)
5. Flex and Tap (left)
6. Mountain Steppers
7. Chair Twist 
8. V-Up Bridge
9. Ab Wringer
10. Heel Tap Hip Lift

Repeat 1-3X (My rounds, and workout information is below)

Hi Everyone,

This is workout #25 of my HIIT the New Year Hard Workout Challenge! This workout is an oldie but a goodie! I am filming a brand new workout tonight so be sure to check back later. 

I took the night off last night and had an active rest day. I had to do some fasted blood work. I started work at 6 AM so I couldn’t go for my blood work until after work and I felt atrocious after going all day without eating. Jesse and I shoveled the driveway and went for a little walk. 


The fit fashions in this workout are from www.Affitnity.com (pink and camo sports bras and pants.) Be sure to like their facebook page for the latest updates on sales and new products: www.facebook.com/Affitnity and remember you can always get 15% off with the code BenderFitness at checkout. 

I hope you enjoy the workout, and have as much fun as I did! Have a great day!
Melissa


Chair Pose Twist with 15 lb Kettlebell: Chest stays lifted, butt reaches backward, knees stay behind your toes. Gently twist to tap the waist to either side of your hips in a slow controlled motion. 

Ab Wringer: Shoulder blades lift from the floor, legs bend at a 90 degree angle. As knees drop to the left, arms reach right. Keep your abs engaged the entire time as you slowly rotate your body from side to side. 

Ab Wringer: Shoulder blades lift from the floor, legs bend at a 90 degree angle. As knees drop to the left, arms reach right. Keep your abs engaged the entire time as you slowly rotate your body from side to side.

Heel Tap Hip Lift: Extend your arms over your head, shoulder blades lifted from the floor. Heels come together and toes point out. Tap your heels together as you raise your legs until they are directly above your hips and your body forms an L. Using your lower abs lift your hips from the floor. Tap your heels back down until you return to the starting position. 
1 Leg Tripod Jump: Alternating legs, jump one leg up as you would for a handstand. Keep the standing leg slightly bent. Return to start position and switch legs. 
Side Lunge Twist: Hold Weight above your shoulder. Start standing with your feet together, and take a large step out to the side. Keep your chest lifted, and butt pushing toward the wall behind you. In a slow controlled motion rotate your upper body until you are facing the side. Return to starting position and repeat. 

Side Lunge Twist: Hold Weight above your shoulder. Start standing with your feet together, and take a large step out to the side. Keep your chest lifted, and butt pushing toward the wall behind you. In a slow controlled motion rotate your upper body until you are facing the side. Return to starting position and repeat.

Flex and Tap: Stand with one foot pointed behind you. Bend at the knee to bring your heel toward your butt. Return to starting position, and then bend at the waist, keeping your back straight, as you extend your leg behind you.

  

Flex and Tap: Stand with one foot pointed behind you. Bend at the knee to bring your heel toward your butt. Return to starting position, and then bend at the waist, keeping your back straight, as you extend your leg behind you.

Have Fun with your Workout!

HIIT the New Year Hard: Workout 22: Strengthen, Sweat & Run

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Hi Everyone!

This is workout #22 of my HIIT the New Year Hard Workout Challenge! There will be a brand new workout tonight! I taught a yoga class yesterday after work so I didn’t have time to film a new one. The new workout is a High Intensity 20 Minute Interval workout. I hope you are ready!


In this workout I alternated cardio rounds in between each workout set. I ran on my treadmill, but the other option is to complete the jump rope workout video at the bottom of this post (1 round=6 minutes), or do another form of cardio of choice. The goal is to get your heart rate up, and work up a sweat. 

My cardio of choice today was mile repeats. I ran a total of 4 miles during this workout. 

Remember to always work to your level, and adjust the challenge to your needs. 🙂

Enjoy the workout!
Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account. 

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness




Click the link to get your own Gymboss Interval Timer!

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

*Cardio 

1. Surfer
2. Single Leg Step-Up (right)
3. Single Leg Step-Up (left)
4. Curtsy Lunge (right)
5. Curtsy Lunge (left)

*Cardio

1. Knee Drop Plank
2. Side Plank Elbow Tap (right)
3. Side Plank Elbow Tap (left)
4. Leg/Hip Lift
5. Bicycle

*Cardio

1. Twisted (Oblique) Push-up
2. Dips
3. Rowing Shrug
4. Tricep Push-up (right)
5. Tricep Push-up (left)

*Cardio

Day 16: 20 Minute Arms & Abs HIIT

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Hi Everyone!

Welcome to Day 15 of my HIIT the New Year Hard Workout Challenge! You can find my new Standing Abs & Thighs workout here!

I am behind on posting so this is the interim workout. Two new workouts will be posted today. 

Today’s workout is focused on strengthening and toning your abs and arms, while incorporating fat burning cardiovascular movements. 

It’s a fun and challenging workout, and it only takes 20 minutes. I went through this workout 1X and paired it with a 3 mile run, but it can be done on it’s own and repeated up to 3X. 

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. 

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness 

30/50 Second Intervals

*Eqiupment:
-Weights are optional. I use two dumbbells in this workout. I also use a jump rope, but rope less jumping or high knees can be substituted. 
–Gymboss Interval Timer 

1. X-Plank (right)
2. X-Plank (left)
3. Boat with Tricep Extension
4. Plank Jack
5. Leg Lift/Bicep Curl (right)
6. Leg Lift/Bicep Curl (left)
7. Eagle Reach
8. Ground Push-up
9. Reverse Forearm Plank
10. Hip Lift
11. Side Plank Hip Lift (right)
12. Side Plank Hip Lift (left)
13. Boat Press and Kick
14. Temp Tap Abs
15. Russian Twist

Repeat 1-3X

HIIT the New Year Hard: Workout 15: Bubble Butt Cardio Burn

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Hi Everyone!

Today is Day 15 of my HIIT the New Year Hard Workout Challenge. Tonight’s workout is a full body routine, that emphasizes rounding and shaping your tush. Even though it’s focused on tightening and toning your behind this workout also incorporates ab and arm toning as well. 

I prefer compound movements because they allow you to work a variety of muscles at one time. This creates functional strength, while also providing an aesthetically pleasing physique. 

It’s been a while since I incorporated weights into my workouts. As always, you can complete this workout with body weight only. I tried to keep my primary focus on form throughout the workout. If you have followed my workouts for a while you know I always emphasize proper form, but this is particularly true any time you are using weights. 

I followed this workout with a run on the treadmill. I decided to do mile repeats. I ran one mile at a time, followed by a rest break equal to half of my mile time. I ran my first mile in 6 minutes and 35 seconds, and I rested for 3 minutes and 15 seconds before running my second mile. I actually picked up the pace a bit for miles 2 and 3, because I was feeling great and wanted to increase the challenge. 

I ran a total of 3 miles. My running time was 19 minutes and 5 seconds. I woke up this morning knowing that I wanted to do a hard run today, and it felt great to listen to my body. Some days I just want to work hard, and get sweaty. 🙂 Because I was doing a hard run I only went through the workout once today. 

I hope you guys enjoy it! I have more fun recipes for you so be sure to check back!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. 

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness 

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

1. High Knees
2. Sidewinder Pistol Squats (right)
3. Sidewinder Pistol Squats (left)
4. Front Weighted Squats
5. Scissor Abs
6. Mountain Climbers
7. 1 Leg Bridge Extension (right)
8. 1 Leg Bridge Extension (left)
9. Romanian Deadlift
10. Supergirls
11. High Knees
12. 1 Leg Weighted Lunge (right)
13. 1 Leg Weighted Lunge (left)
14. Ball Pull
15. Elbow Taps

HIIT the New Year Hard: Workout 13: Sculpt & Sweat Workout (20 Minutes)

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Hi Everyone!

Today is Day 13 of my HIIT the New Year Hard Workout Challenge. Today I repeated yesterday’s workout 3X. Normally I write a new workout for my Boot Camp Class, but I liked the workout and decided to repeat it. If you haven’t tried it yet you can check it out here: Workout 12: Full Body. 

If you are ready to try something new I am posting an alternate workout below. A few of the moves should look familiar if you are following my 30 Day Instagram Bonus Move Workout Challenge. 

If you have trouble with the Ninja Tuck Jump you can substitute Low Squats into a Squat Tuck Jump, or Squat and Squeeze if that’s to high impact for you. 

Remember, modify moves until you are able to perform the harder variation with good form. 🙂 

Enjoy today’s workout! 
Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account (@BenderCrosby1) and I am hosting a 30 Day Instagram Workout Challenge: @BenderFitness 

Click the link to get your own Gymboss Interval Timer: 

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

HIIT the New Year Hard: Workout 11: Better Booty Workout: Glutes, Hamstrings, Thighs & Legs

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Hi Everyone!

Today’s workout is all about the lower body! This is a throwback workout. I planned on filming a new workout this evening, but I have a headache that I don’t want to turn into a migraine, so I am taking the night off. 

This morning I did a 4.25 mile Interval Run Workout on the Treadmill. If you want to do an interval treadmill workout you can try: This One. 

I used dumbbells and a barbell for this workout, but all exercises can be performed with body weight or dumbbells. Select whatever is going to challenge you the most!

Even though this was a non-plyometric workout I was dripping with sweat and breathing heavily from the challenge of the workout. 

Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account (@BenderCrosby1) and I am hosting a 30 Day Instagram Workout Challenge: @BenderFitness 

PPS You can still join the DietBet Challenge at: www.dietbet.com/benderfitness
Today’s workout had me sweating!


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)

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. 

HIIT the New Year Hard: Workout 8: Love HIIT 10 Minute Dumbbell Workout

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Hi Everyone,

Today is Day 8 of my HIIT the New Year Hard Workout Challenge. This is a throwback workout. I wasn’t able to film a new workout today. Jesse got home late from work, and we had company this evening. I did get in 3 miles of running on the treadmill because I didn’t want to completely skip my workout. 

There will be a new workout tomorrow evening. I am baby sitting my niece after work so it won’t be up until a bit later. If you are ever looking for a workout option I have close to 600 different home workouts on my blog to choose from. This is a link to the workouts from my first DietBet Challenge: Click Here. If you can’t wait you can select one of those workouts, and then get back to this routine once the new one is posted. 

Today’s workout is a quick, high intensity (HIIT) workout. In the video I say that my intervals are 50 seconds, with 10 seconds of rest, but afterwards I realized I did 60 seconds, 10 seconds of rest. 

I was sweating, and I definitely felt like I got a great workout in! For this workout I used 2 dumbbells, and a stability ball for the last move. 

If you don’t have a stability ball, the final move can be performed on the floor. No dumbbells? Try soup or veggies cans. As always, this workout can also be performed with body weight only. 

Enjoy the workout!
Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account (@BenderCrosby1) and I am hosting a 30 Day Instagram Workout Challenge: @BenderFitness 

Workout Tutorial: (Full length workout below)

Full Length Workout:

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 10 rounds of 10/60 seconds. 

1. High Knees
2. Man Maker Burpees
3. Rainbow Climber
4. Romanian Deadlift
5. Russian Kicks
6. Warrior Deadlift (right)
7. Pendulum Hop
8. Warrior Deadlift (left)
9. Hip Lift Stretch
10. Chest Press Situp

Repeat 1-3X
*Optional: Add 30 Minutes Cardio of Choice

HIIT the New Year Hard: Workout 4: Full Body Standing Dumbbell Workout

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Hi Everyone!

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. 

I went through this workout once, and paired it with a 4.25 mile run outside. We are having unseasonably warm weather, so I took advantage of it and ran in the sunshine. 

You can find today’s Bonus Workout move on Instagram: Here (@BenderFitness). I am posting a different Bonus Workout move every day this month. 

My DietBet Challenge just started. If you want to join you can do that here: www.dietbet.com/BenderFitness. The pot is over $16,300 now, and everyone who hits their weight loss goal splits the pot. 

I hope you enjoy today’s workout!
Melissa

PS If you are joining me for the challenge don’t forget to check in on Facebook, Instagram or Twitter. The check in posts are a great way to stay motivated and on track. 🙂

PPS The Full Workout List will be updated throughout the course of the month and can be found HERE. 


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


21 Minute HIIT: Full Body Workout

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Hi Everyone!

I hope you’re ready to workout! I used some weights to increase the challenge today. The video and workout breakdown are below. 

I completed this workout as a HIIT style workout for time today. Last week I did this workout for reps. I increased the jump rope intervals to 60 seconds, and did 15-20 reps for all of the other exercises. You will get a great workout with either technique, but they do challenge your body differently. 

For the month of January I am going to be hosting my second Dietbet Challenge. It is going to be a 4 week HIIT Challenge to start the year off right. I was in a car accident right before my first Dietbet Challenge, so I wasn’t able to participate in the workouts. This time around you will be getting brand new workouts all month long, plus a daily Instagram challenge workout move video every day for the month of January. 

I am going to be doing all of the workouts in the challenge during the month and sharing tips, recipes and advice. If you don’t think you can make progress in a month check out this picture from when I started my 12 week Bikini Competition Prep Workout Program. I am planning to have a brand new progress photo to share at the end of January! My announcement video is at the bottom of the page, and you can join the challenge here: www.dietbet.com/BenderFitness.


Dave’s results: BenderFitness DietBet Challenge


Enjoy the workout! I am looking forward to a healthy and happy 2015! 

Melissa
Facebook, Instagram, or Twitter. 

PS: Workout Top is from www.Affitnity.com and you can get 15% off with the code BenderFitness at checkout. The pants are Addidas. The shoes are the Reebok Crossfit Nano. 

PPS: January is a weight loss challenge, and in February I will be posting a Lean Muscle Building Challenge. 

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


You can sign up for the challenge at www.dietbet.com/BenderFitness

*Disclaimer: For hosting this Diet Bet Challenge I do get a portion of the jackpot. I always want to keep this site and my workouts free because I believe that everyone has the right to be healthy. That will never change. I want to make some upgrades to the website, our camera, and help offset some of the costs of running a blog. Participating in paid opportunities helps me to do that. I will never share or promote a product that I don’t believe in and/or use personally.