Hi Everyone! I will be filming a brand new workout this evening. In the mean time I am sharing an old workout, and a breakdown of my run last night. The workout below is a good full body workout. To amp up the intensity you can add jump roping in between each round. As always, be sure to warm up before getting started. The video and breakdown are posted below. Last night I did a cardio workout. It is a run focused on building both speed and endurance. This workout will help improve your overall fitness level. I did my run on the treadmill: -30 Minutes at a Light Intensity Pace. (Speed: 7.0, 8.5 min/mile) -Followed by 8 25-second High Intensity Sprints. (Video at the bottom of the page). (Speed: started at 10.0 and increased to 10.6, 6 min/mile to 5.6 min/mile). You can keep the rest in between intervals equal to your sprint time. I didn’t time my rest (I should have), so I went back into it more quickly. *Speed should be based on your perceived level of effort. Do not base your speed or intervals off of mine. Light Intensity Pace means a conversational pace. You should be able to run and talk comfortably. High Intensity Pace means you should be working close to maximum effort. Speech should be minimal. Work at a pace that is appropriate for you and you will make gains and improve your speed. The first time I ran I had to stop after two blocks. If you are just starting out check out: Running for Beginners.
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps Repeat 1-3X *For an added burn complete 5 minutes of jump roping in between rounds* 1. Supergirl Push Ups 2. Lunge Hop (right) 3. Lunge Hop (left) 4. Scissor Touch Abs 5. Prone Heel Press 6. Boat Tap 7. Bird Dog (right) 8. Bird Dog (left) 9. Single Leg Hip Thrust (right) 10. Single Leg Hip Thrust (left) 11. Bent Over Row 12. Good Mornings
I hope you’re ready for a great workout for your core and arms! Jesse is sharing today’s workout, and there are several new move combinations in this routine!
If you are building to your push-up, all push-ups can be performed from your knees. Push yourself to do as many full push-ups as you can and then transition to your knees to complete the rest.
Workouts should always be a building process. Challenge yourself to try the things you can’t do yet. Today might be the day that you will exceed your own expectations.
Have fun with today’s workout! I am also planning on sharing some fun new recipes, and I am already working on a great challenge to start the new year off right!
1. Burpee 2. Twisting V-Up 3. Walk the Plank 4. Russian Twist 5. Superman Push-up 6. Oblique Drops (right) 7. Oblique Drops (left) 8. Frogger Push-up 9. Side Plank Hip Drop with Leg Lift (right) 10. Side Plank Hip Drop with Leg Lift (left) Repeat 1-3X
I am playing catch-up to get the newest workouts posted again! I have worked overtime for the last three weeks, and I missed a few workouts due to complete exhaustion. This is an oldie, but I have two new workouts to share. I will get one of them posted today, and the second one posted tomorrow.
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).
It’s Throw Back Thursday! This is one of my favorite workouts for sculpting your tush. This workout incorporates exercises that have been scientifically proven to be the most effective at activating all of the muscles that make up your butt. The number one, BEST, exercise for your butt is the one legged squat. It’s tough, but I show some variations in the video.Â
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This workout will help lift, and shape your bum and thighs.Â
Hi Everyone! Today’s workout is challenging! Grab a pair of dumbbells and get ready to sweat! No dumbbells? You can still do the exercises with body weight, but the dumbbells definitely increase the challenge! This workout is focused on burning fat and sculpting your core. I really felt the burn during this workout, and I was dripping sweat by the end of it. If you want to see great results in your midsection this is a great routine to bookmark. You will work your abs from every angle, and burn fat at the same time. Remember to warm-up before the workout, and cool down afterwards. It will help maximize your results and you will get the most out of your workout. During the High Knees exercise your biceps are engaged in an isometric exercise (the joint isn’t moving). My arms were burning, so I alternated between keeping my elbows flexed and extended. I followed this workout with some stretching. I am focusing on improving my flexibility. I have noticed some tightness in my hips and back, and I want to keep my mobility and range of motion at it’s maximum potential. Enjoy today’s workout! 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. You can tag me in your photos: @BenderFitness or #BenderFitness
Hi Everyone! I took a rest day yesterday because I was feeling super fatigued. I needed to give myself a day off. Tonight I teach yoga class, but I am hoping to also share a quick core workout, so check back. In the mean time, this is a great lower body workout! This is the second workout in my “Jump and Burn” workout series. The first workout was: Plank and Burn which focused on strengthening the core and fat burning. Today’s workout is focused on the lower body. I used a jump rope and dumbbells, but all exercises can also be performed with body weight. Always work to your own level, and focus on form. If you can’t maintain form while using a weight stick with body weight until you build up the strength and stability. This workout targets the entire lower half in every plane of movement. That means you are utilizing all of the small and large muscles and creating balanced strength throughout your body. Enjoy the workout! Melissa PS FitnessRX recently shared a great article about the benefits of jump roping: Jump Into Quick Fat Loss.
Equipment: Gymboss Interval Timer set for 15 rounds of 50/30, jump rope, and two dumbbells.
Max Reps Jump Roping during each 30 second interval. Max Reps during each 50 second interval. Total Workout Time: 20 Minutes *High Knees can be substituted for Jumping Rope. 1. Squat Jump -Jump Rope 2. Side Lunge Punch -Jump Rope 3. Single Leg Hip Thrust (right) -Jump Rope 4. Single Leg Hip Thrust (left) -Jump Rope 5. Monkey Tuck Jump -Jump Rope 6. Plie Jump -Jump Rope 7. Romanian Deadlift -Jump Rope 8. Chair Lunge -Jump Rope 9. Sit to Stand (right) -Jump Rope 10. Sit to Stand (left) -Jump Rope 11. Curtsy Lunge Kick (right) -Jump Rope 12. Curtsy Lunge Kick (left) -Jump Rope 13. Step Up (right) -Jump Rope 14. Step Up (left) -Jump Rope 15. Burpee
During Romanian Dead-lifts keep your back flat and weights close to your legs.
Today’s workout is focused on strengthening and shaping your backside. In this routine you will work your butt from multiple angles, which will help strengthen and sculpt your glutes.
I have done a lot of research on the best glute exercises. I am sure you have heard that if you want a better butt you have to squat. That is part of the equation. Squating is actually NOT the best exercise for your butt! You may have also heard “Heavier weights, low reps are the only way to sculpt your butt.” That is also not true.
So what is the truth? Your butt is a series of muscles. To effectively work and strengthen these muscles you need to exercise them in several different planes of motion. They are made up of fast and slow twitch fibers. These muscles respond to both lower rep and higher rep exercises.
GASP! You mean both sides of this argument are correct? I sure do!
Over and over again research has shown that there are positive benefits from incorporating a variety of different movements and styles into workouts.
For more information on Glute Training Myths check out this article from FitnessRX: 6 Glute Training Myths. I love the articles in FitnessRx because they are backed by Peer Reviewed Scientific Studies. If you scroll to the bottom of the article they have links to all of the articles referenced.
Today’s workout incorporates plyometric movements, static movements, single leg movements, and moves your body through multiple planes to target all of the muscles that make up your backside.
I hope you enjoy it!
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. PPS This workout outfit is from Affitnity. www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.
Romanian Deadlift Weight of choice. Focus on keeping the back flat. Butt reaches back with weight in the heels. Squeeze through the glutes and hamstrings to return to standing.
Goddess Squat Hold this position. Thighs lower to parallel or as close as you can with knees pressing outward. Do not allow the knees to collapse inward. For increased shoulder ROM extend arms as pictured. Hands can also be placed in prayer position.
Pendulum Squat Hop Start with both legs together in a close leg squat. Kick the right leg out to the side with the knee facing forward. Return to Squat. Repeat Left. From your starting position hop up, driving your hands toward the ceiling. Repeat.
Leg Series Start as pictured above. Keep the hips lifted throughout the movement. Core and glutes strong and engaged. Raise the extended leg toward the ceiling. Lower the hips toward the floor. Immediately press hips and foot back up. Lower leg to starting position. Repeat. Complete reps on both sides.
Warrior/Single Leg Deadlift Focus on keeping the back flat throughout the movement. Weights stay close to your body. Back leg extends, knee facing the floor. Return to standing between each movement. Complete all reps on both sides.
Table Top Pose This is a static pose. Keep the hips lifted. Straight line from knees, to hips, to shoulders. Core and glutes strong and engaged. Finger tips point toward the heels. Hands directly below your shoulders. *If you have decreased shoulder ROM you may not be able to form a straight line with your body. Flexibility increases with time and practice. Do not force it.
Surfer Keep the back straight. Hips press back and lower your thighs toward parallel. Jump into the air and rotate your body 180 degrees. As you land focus on keeping the back straight and pressing the hips back.
Single Leg Hip Thrust Press your extended leg up and toward the ceiling. Try to lift to a single leg table top position. Bring the hips back toward the hands and repeat the movement. Complete all reps and repeat on the other side.
Weighted Lunge Twist Start in standing position with arms bent at the elbows, weight at shoulder level. Step back toward the corner of the room. Turn toward the hip of the forward leg. Bring the weight to the outside of your hip. Return to start. Repeat on the other side, alternating.
Chair Pose Core tight, extend the hips back and bend at the knees. Hands can reach over head or hold at prayer position. Hold this pose.
Hi Everyone! Tonight’s workout is a full body workout. I used two 20 lb dumbbells, but all of the exercises can also be performed with body weight, or the weight of your choice. It is important to work at your own level. Select a weight that is challenging for you, but allows you to maintain proper form throughout each exercise.
Jesse and I followed this workout with a 3.5 mile run. We took it at a slower pace than normal, because we wanted it to be a recovery run. Tomorrow I am planning a higher intensity workout day and Jesse is doing another trail run. If you haven’t tried yesterday’s yoga workout yet you can find it here: Yoga Flow Workout: Lean Stretch Fat Burn. See you tomorrow! Melissa Don’t forget to check in on Facebook, Instagram, or Twitter!
Gymboss Interval Timer This workout can be repeated 1-3X. 1. Man Maker 2. Single Leg Squat (right) 3. Single Leg Squat (left) 4. Down Dog Drag 5. Weighted Crunch 6. Weighted Surfer Burpee 7. Heel Press (right) 8. Heel Press (left) 9. Leg Circle Press (right) 10. Leg Circle Press (left)
This workout is all about the lower body (video and breakdown are posted below)! I used dumbbells and a barbell for this workout, but all exercises can be performed with body weight or dumbbells. Select the option that is going to challenge you the most!
Even though this was a non-plyometric workout I was dripping with sweat and breathing heavy from the challenge of the workout. If you are up for it follow the routine with 1 mile of easy paced running or your equivalent cardio of choice.
Half Marathon Training Update: Today I did 6.55 miles around my goal half marathon pace. It took me 51 minutes and 50 seconds. Last year I finished my first half in 1:46:38. Ideally I would like to meet or better that time, but I am nervous about that goal because I missed a lot of training due to my car accident.
The race is 9 days away! If I meet my goal fantastic! If I don’t, that’s okay too. Bottom line? I am going to run 13.1 miles in 9 days. No matter what time I do it in that’s pretty darn awesome!
I planned on filming a new workout tonight also, but I decided not to push my body so hard. I want to balance my training. New workout (for sure!) tomorrow when I get home from work.
Jon, the certified Nutritionist/store owner at Total Nutrition Mansfield will be writing another post for my blog so if you have a question for him post it in the comments or on my Facebook page!
Melissa
PS Fit Fashion: Pants are from Affitnity and Bender Fitness followers always get 15% off with the code BenderFitness at checkout.
People always ask me about these shoes and they are the Women’s Reebok Crossfit Nano 2.0. You can still find them a few places in the pink or you can custom create them in your own color combination on their website. I don’t have any discount code for you guys, but if you sign up for their e-mail they usually give you 15% off of your order.
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.
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 workout is an oldie but a goodie! I am filming a brand new workout tonight so be sure to check back later.
Yesterday my workout was a long run. I went a bit crazy and signed up for a half marathon in two weeks. I was going to skip it because I missed so much training time after my car accident, but I decided to go for it!
My run yesterday was 9 miles at a 9 minute per mile pace and it felt very comfortable for me. I wasn’t worn at out all by the end, and knew I could easily do another 4.1 miles at that pace. So I decided instead of watching the race I was going to run it. Last year I did the half in 1:46. Ideally I would like to do it faster, but that might not be in the cards for me this year. No matter how long it takes me I will be running 13.1 miles that day. I will keep you all updated.
The fit fashions in this workout are from Affitnity (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.
We are nearing the end of the Diet Bet Challenge! Today is Day 27.
Tonight’s workout is all about Arms and Abs. This workout targets the key muscle groups from a variety of angles to maximize the benefits. I am often asked for workouts targeting the arms and abs. It’s never to early to get started, there is no reason to wait for warm weather to work on your mid-section.
How are you doing with sticking to a healthy diet plan? For many people diet is the hardest part of the equation, but it can result in huge benefits to your fitness, your aesthetic and your health.
Have fun today!
See you tomorrow!
Melissa
PS Don’t for get to check in on Facebook, Instagram or Twitter to let me know how you’re doing with your goal! I can’t wait to see all of the progress pictures!
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps 1. One Minute Plank 2. Tricep Dip with Leg Lift (right) 3. Pump Handle Abs 4. Tricep Dip with Leg Lift 5. Superman Heel Tap 6. Side Plank Hip Lift Reach (right) 7. Side Plank Hip Lift Reach (left) 8. Bicep Curl (right) 9. Bicep Curl (left) 10. Slow Leg Extension Circles 11. Plank Extensions 12. Full Extension Burpee
How are you feeling? It is Day 26 of the Diet Bet Workout Challenge! How close are you to achieving your goal?
Studies have shown that stretching during your workout improves your bodies ability to build muscle. Flexibility also helps prevent injury.
This yoga flow combines Sun Salutations with traditional fitness movements (lunges, rows, romanian deadlifts). I used two twenty pound dumbbells, but you can select any weight you would like, or complete the exercises with body weight only.
You can use this variation if you need an easier recovery day. I can’t stress enough how important it is to listen to your body during workouts. You want to challenge yourself to an appropriate level.
I hope you’re ready to sweat and bring that jump rope out again today (an invisible jump rope is fine too)! Today’s workout is a great fat burner that targets the lower body. This routine incorporates some of my favorite butt-lift moves. If you wanter a rounder, perkier derriere you will like this workout.
In this workout I used two 20 pound dumbbells, a jump rope and a chair. If you aren’t ready to add weight you can do this exercises with body weight only. If you want to add weight, but don’t own any you can get creative and use a milk jug or other household items. If you are getting creative, just beware that the weight distribution will be different so it may be more challenging.
For those of you without a jump rope you can do rope-less jumping, high knees or mountain climbers. Pick an exercise that will keep your heart rate going, and have you working up a sweat.
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
Hi Everyone! Today is Day 20 of the DietBet Challenge! Tomorrow is a rest day, and then one more week to go! I am so excited about everyone’s results. 🙂 Are you ready to work your arms? This workout is tough! My arms were trembling at the end of it! The video is below. 🙂 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. You can do this workout 1X through alone, or pair it with 30-40 minutes of cardio of choice. How close are you to hitting your DietBet goal? Full steam ahead! Enjoy the workout. 🙂 Melissa Check in on Facebook, Instagram or Twitter to let me know how you’re doing with your goal!
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
Hi Everyone! Welcome to Day 8 of the DietBet Challenge! Today’s workout is a combination of weighted exercises and a 5 minute interval round. The entire workout can be repeated 1-3X. If you don’t have weights you can improvise by using canned foods, milk jugs, or completing the movements with body weight. Adding weighted exercises can help improve the calorie/fat burning aspects of your workout. I went through this routine once, and followed it by a 3 mile run outside. It felt great to get outdoors and put in a few miles. If you don’t run, don’t worry! You can substitute cardio of choice, or go for the higher repetition of rounds.
Melissa Don’t forget to check-in on Facebook, Instagram or Twitter once you have completed your workout!
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps Interval Round: Max reps during each 60 second interval, 10 seconds of rest Click the link to get your own Gymboss Interval Timer! Reps: 1. Reverse Lunge with Dumbbell Raise 2. Romanian Deadlift with Row 3. Weighted Temple Tap Abs 4. Back Extensions on Stability Ball or Supermans 5. Squats with Lateral Raises Intervals: 1. Rainbow Climbers 2. Knee Tuck Squat 3. Bicycle Abs 4. Hip Lift and Press 5. Burpees
Hi Everyone! Welcome to Day 4 of the DietBet Challenge! You can still sign up for the challenge and your chance to win your portion of the Jackpot (which is over $13000!) at www.dietbet.com/Benderfitness. Today’s workout is all about the lower body. I did this workout for reps and one round took me about 30 minutes. You can choose to repeat the workout or pair it with some gentle cardio (about 30 minutes). In this workout I use dumbbells, but I also demonstrate body weight variations for each exercise. If you’re ready to increase the challenge try adding some weight. Always choose a weight that you can use while maintaining good form. If you don’t have weights it’s okay! You can still get in a great workout! I hope you enjoy Day 4! Don’t forget to check in! The daily check-ins are a great way to stay motivated and accountable for your workout. You can check in on Facebook, Instagram or Twitter. All you have to do is comment, like the post, or tag in in a picture of you (or your weights, etc) once you have completed the workout! Have fun! Melissa
10-20 Reps Each Exercise 1. Squat or Deadlift 2. Split Squat (right) 3. Split Squat (left) 4. Burpee Tuck Jump or Bear Complex 5. Side Lunge Lift (right) 6. Side Lunge Lift (left) 7. Chair Lunge Twist 8. Burpee Tuck Jump or Bear Complex 9. Curtsy Lunge Twist (right) 10. Curtsy Lunge Twist (left) 11. Deadlift or Flat Back Lift 12. Burpee Tuck Jump or Bear Complex 13. Flying Seagull (right) 14. Flying Seagull (left) 15. Dancing Goddess
Hi Everyone! This was my workout last night. This one is focused on the lower body. I used two 20-lb dumbbells to increase the intensity of this workout. You can also choose to use body weight only, but adding weight will help you build strength and increase the burn of the workout. To get the best results in both your fitness level and aesthetics you want to switch up your workout frequently and continually challenge your body. Don’t be afraid to breath heavy and break a sweat. That’s a sign that you are doing it right! As you can see in the video, I was dripping sweat by the end of the workout. I hope you enjoy this one! 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! Repeat 1-4X 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)
One round of this workout only takes 10 minutes, but it will get you sweaty fast! Of course you can repeat the workout from 1-3 times.
I used a 20 lb dumbbell for the weighted exercises. When selecting a weight make sure it is challenging for you. If you start to lose proper form decrease the weight. Form is always number one.
Enjoy today’s workout! I also posted a weekly workout schedule for those of you who prefer to follow a plan. You can find that here: Weekly Home Workout Schedule.
Click the link to get your own Gymboss Interval Timer! Set your Interval Timer for 15 rounds of 10/50. *This can be modified based on your fitness level. Start out with 20 seconds of max reps and build from there. All exercises can be done with body weight only. Add dumbbells as you progress. 1. Mountain Climbers 2. Crunch and Tap (with dumbbell) 3. Plie Jump 4. Curtsy Lunge (with dumbbell) 5. High Knees 6. Lunge Jump (with dumbbell) 7. Burpee 8. Plank Row (with dumbbell) 9. Heel Tap Abs 10. Extended Hip Lift (with dumbbell) Repeat 1-3X
Hi Everyone! We had a busy (but fun!) weekend in the Bender household. Unfortunately I did not get to do any official workouts, but I stayed very active. I am looking forward to starting tomorrow off right with a new workout. In the meantime, this is a challenging workout that I did at the beginning of the year. One round of this workout takes 20 minutes. This workout can be performed with body weight, or you can increase the intensity by adding weights. I used a barbell (total weight 75 lbs), and two dumbbells (20 lbs each). Remember, the number one focus is always form. Choose a weight that you can use while consistently maintaining form, that is still challenging for you. When you are lifting or setting down your weights be sure to keep the core tight and the back straight. Always protect your back! If you don’t want to use a weight you can substitute cardio bursts of your choice during the 30 second intervals. Some great options are: jump rope, jumping jacks, high knees, mountain climbers or froggers. I hope you all enjoy the workout! 🙂 Melissa PS This is one of the things that kept me busy this weekend. 🙂 Skydiving was AMAZING!
Yesterday I wanted to get outside and walk. The night was beautiful, the sunset was gorgeous, and we ended up walking a little bit over 4 miles.
I love HIIT, working hard and sweating, but sometimes it feels amazing to take it easy and focus on moving. It’s good for your body to have easier days, it allows you to recover physically and mentally so that you have the drive to push on your hard days. Physically walking is very beneficial for your body. I have also posted a link to my 20 Minute Sculpt and Sweat Workout below. I will be sharing a new workout today, but it won’t be posted until this evening. 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, I will be seeing you later! Melissa
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 2X. Or complete the workout for reps as listed below.
*Speed should be based on your perceived level of effort. Do not base your speed or intervals off of mine. Light Intensity Pace means a conversational pace. You should be able to run and talk comfortably. High Intensity Pace means you should be working close to maximum effort. Speech should be minimal. Work at a pace that is appropriate for you and you will make gains and improve your speed. The first time I ran I had to stop after two blocks. If you are just starting out check out: Running for Beginners. 
