Arms and Back: Quick Home Workout

Hi Everyone!

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 also got in a great run with Jesse. It was my first long run in a long time, and it felt great to hit the trails and go. I have promised Jesse that I will let him help train me to increase my speed in races. Instead of just running for fun and fitness I am going to focus on incorporating more of a running schedule into my routine.

I posted an article on How Often to Cross Train for Running, and I will be sharing a complete breakdown of my Bender Fitness workouts and my running program. I raced my last 5K in 23:16, and my last Half Marathon in 1 hour and 46 minutes. Let’s see if I can improve that!

I hope you enjoy today’s workout!
Melissa

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 Blast: Burn, Shape and Sculpt

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

Hi Everyone!

I posted a quick question on my blog to see if people wanted a new workout video tonight, or a post on clean eating. Clean Eating seems to be the winner for this evening, so I pulled out this older workout for the Lower Body Challenge. Check back tonight for my post on diet/eating clean.

Tonight’s workout is a doozy! I wanted to get in a serious lower body workout tonight. 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 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. 🙂

Rock Solid Rear Workout

Hi Everyone!

Tonight’s workout is focused on the tush! It’s all about toning and shaping your backside, and lower half. I combined this workout with a 30 minute run at a comfortable pace.

I repeated tonight’s workout 3X. It was a great challenge. It is fun to incorporate some weights sometimes. Of course this workout can also be done with body weight.

One of the moves is a box jump. If you don’t have something sturdy to jump on a great alternative is a squat jump.

This is an older workout (filmed about 2 days after my first NPC Bikini Competition last year!) I am looking forward to getting back into competition shape again. I will be hitting it hard, and this workout is a great motivator for me to get it moving again.

I will be filming a new challenge tonight so be sure to check back.

In the mean time, enjoy the workout!
Melissa

PS I hope you guys are enjoying the lower body challenge so far! 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. 🙂

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

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

Repeat 1-3X.

DumbBell or Kettle Bell Swing: Back stays straight. Arms extend with the weight. Glutes squeeze as you press through the hips.

Warrior Deadlift Press: Part 1. Warrior 3 Pose with weight. Back leg extends, back is straight, bed at the hips. Slightly bed standing leg to reach weight toward the floor.

Warrior Deadlift Press Part 2: Come to standing and press weight overhead. Shoulders stay relaxed and should not arch toward ears.

Squat: Front Weight. Thighs come to parallel. Hips press backward. Knees stay behind toes. Press up through the heels and glutes to return to standing.

Box Jump: Start in a Squat. Jump up onto box (or substitute jump squat). Return to starting position.

Bulgarian Split Squat: Knees stay behind the toes. The movement is up and down. Knees stay behind the toes. Toes of the extended leg are pressed down into the bench or chair behind you.

Prone Leg Extension. Keeping feet together, extend legs, lifting through the glutes. Hips are placed over the stability ball, arms are lightly extended to the floor in front of you. This move can also be performed while lying on the floor.

Lower Body Fit Challenge Day

Hi Everyone!

It’s repeat time for the Lower Body Fit Challenge! I have included the body weight challenge, and the weighted challenge below. You can complete either workout, or even combine both workouts. Be sure to write down what you do, your time, and how many rounds/reps you complete.

There are two ways to complete this workout. The format options for this workout are as follows:
1. Set your timer for 20 minutes and complete as many rounds as possible (with good form) in that time.
2. Complete up to three rounds for time.

Keep track of your rounds/time for this workout. We will be repeating this one again. Don’t forget to compare your times to your first time through the workout.

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. 🙂

Did you improve, stay the same or slow down? I will be going through this workout shortly, and I will post my times/comparison when I am done. 🙂

Have fun!
Melissa

Equipment: Gymboss Interval Timer

*10 Reps Per Exercise.

1. Burpee Double/Tuck Jump
2. Cross Donkey Kick
3. Warrior III Crunch (right)
4. Warrior III Crunch (left)
5. Leg Series (right)
6. Leg Series (left)

*Complete up to 3 rounds for time, or AMRAP (as many rounds as possible) in 20 Minutes.

This is the weighted version of the Lower Body Fit Challenge. Select an amount of weight that is appropriate for you. If you don’t have a barbell, use dumbbells.

For this workout I used 75 lbs.

You have two format options:
1. Set your timer for 20 minutes and complete as many rounds as possible (with good form) in that time.
2. Complete up to three rounds for time.

Equipment: Gymboss Interval Timer and weights of choice.

1. Bear Complex (5)
2. Lateral Burpee (10)
3. Squat to Lunge (alternating) (10)
4. Warrior (Single Leg) Deadlift (right) (10)
5. Warrior (Single Leg) Deadlift (left) (10)

*Complete up to 3 rounds for time, or AMRAP (as many rounds as possible) in 20 Minutes.
Compare your times to the first time you went through this workout.
If this is your first time through write down your times so you can compare in the future!

Tight and Toned: Lower Body Fitness Challenge Check

Hi Everyone!

Everyone responded so well to the 30 Day Challenge that I have decided to have another challenge!

This month’s challenge is a Tight and Toned Lower Body Challenge. (Next Month we will be doing a Sculpted Abs Challenge).

To start out this challenge I have a Fitness Check Challenge for the lower body. Tomorrow I will be filming a body weight variation of this challenge for anyone who doesn’t have access to weights at home.

The format of this workout is different. You have two options:
1. Set your timer for 20 minutes and complete as many rounds as possible (with good form) in that time.
2. Complete up to three rounds for time.

Keep track of your rounds/time for this workout. We will be repeating this one. It’s a great way to check your progress and challenge yourself to improve.

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. 🙂

Have fun!
Melissa

1. Bear Complex
2. Lateral Burpee
3. Squat to Lunge (alternating)
4. Warrior (Single Leg) Deadlift (right)
5. Warrior (Single Leg) Deadlift (left)

*Complete up to 3 rounds for time, or AMRAP (as many rounds as possible) in 20 Minutes.

30 Day Challenge: Day 25: 15 Minute Dumbbell Sculpt

Hi Everyone,

Are you ready for today‘s 30 Day Challenge workout? Today’s workouts is a 15 minute Dumbbell HIIT routine. This workout can be repeated for time or reps. Or you can challenge yourself to a round of each.

Have fun! See you tonight with a new workout!

Don’t forget to check in on Facebook and enter my giveaway contest for your chance to win a Gymboss Interval Timer. You can enter HERE: Gymboss Interval Timer Giveaway!

I hope you guys enjoy the workout!
Melissa

Equipment: Gymboss Interval Timer and a Chair.
Max reps 10/50 (15 rounds)
or
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Plank Row

2. Squat and Press

3. Tricep Extension

4. Lunge Row (right)

5. Lunge Row (left)

6. Dumbbell Swing (right)

7. Dumbbell Swing (left)

8. Split Squat (right)

9. Split Squat (left)

10. Romanian Deadlift

11. Dumbbell Heel Press & Curl

12. Wood Chopper (right)

13. Wood Chopper (left)

14. Warrior III Curl (right)

15. Warrior III Curl (left)

Repeat1-3X

30 Day Challenge: Day 19: Thigh Thinner Workout

Hi Everyone!

It’s Day 19 of the 30 Day Workout Challenge! This workout is all about the lower body. You can choose to do this as an interval workout as I did in the video below or do it for reps. The breakdown for each is below. Lately I have been pairing one round of HIIT with one round of reps. I like challenging myself both ways.

I used two 20 lb dumbbells in this workout. If you are using weights focus on form and choose an amount of weight that is challenging for you. If you are just starting out focus on form and complete the movements without any weight. You can build up to the weights, and add them to increase the challenge as you build strength.

Fitness should always be a building process. It should be challenging for you! This routine can be repeated up to 3X.

Enjoy!

Melissa

PS Don’t forget to check in on Facebook, Instagram or Twitter after your workout!

Equipment: Gymboss Interval Timer set for 12 rounds of 10/50
or
10 Reps Beginner
15 Reps Intermediate
20 Reps Advanced

1. Warrior Deadlift (right)
2. Warrior Deadlift (left)
3. Leg Series (right)
4. Leg Series (left)
5. Squat to Lunge
6. Lunge Jump
7. Plie Side Kick
8. Plie Jump
9. Hip Thrust
10. Butt Lift
11. Romanian Deadlift
12. Elevated Hip Thrust

Repeat 1-3X

30 Day Challenge: Day 17: Shape It Workout

Hi Everyone!

Welcome to Day 17 of the 30 Day Workout Challenge! I repeated this workout twice today, and I changed the format the second time around. Continually challenging your body in new ways will help keep you ready for anything, and gives you great physical results.

Round one was the full length 15 minute HIIT video below. For round two I repeated the same workout for repetitions, and substituted 60 seconds of Jump Rope for High Knees. I did 20 reps of each exercise. For Butt Tap (Sit to Stand), Angel Abs, Wide Stance Side Lunge, and Plank Lunge I did both sides before counting one rep.

The Plank Lunge was particularly difficult for me on the second round. I was about to give up at 15 reps and move to the next exercise, but the Rocky Theme Song came on at exactly that moment and motivated me to keep going. I included the link to the youtube video of the song just incase anyone else needs a little bit of extra motivation. 🙂

I was also able to get in a 3 mile run, and 1 mile walk this morning. I worked yesterday, so I was off today and I definitely made the most of it.

I hope you enjoy the workout!
Melissa

PS Don’t forget to check in for the challenge on Facebook, Instagram or Twitter!

Equipment: Gymboss Interval Timer

15 Rounds 10/50 Second Intervals
or
10 Reps: Beginner
15 Reps: Intermediate
20 Reps: Advanced

1. High Knees/Jump Rope
2. Split Squat (right)
3. Split Squat (left)
4. Butt Tap (Sit to Stand)
5. Table Top Knee Touch
6. High Knees/Jump Rope
7. Pendulum Plank (right)
8. Pendulum Plank (left)
9. Heel Tap Leg Lift
10. Angel Abs
11. High Knees/Jump Rope
12. Wide Stance Side Lunge
13. Plank Lunge (alternating)
14. Row Kick Back (right)
15. Row Kick Back (left)

Repeat 1-3X

*I repeated twice (once HIIT, once for reps) and paired this with 30 minutes of Cardio.

30 Day Challenge: Day 16: Power Yoga Sun Salutations

Hi Everyone!

I worked this morning, and then had a St. Patrick’s Day dinner with my family, so I haven’t had time to film today’s workout yet. Here is an older workout that combines yoga with dumbbells. It is by no means a traditional yoga flow, but the combination of movements is very challenging and different.

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. For traditional sun salutations check out this link: https://www.benderfitness.com/2011/10/warm-upcool-down-sun-salutations/

Enjoy the workout!
Melissa

PS Don’t forget to check in for the challenge on Facebook, Instagram or Twitter!

Repeat 1-4X

30 Day Challenge: Day 13: Weighted Sweat and Sculpt

Hi Everyone!

Welcome to Day 13 of the 30 Day Workout Challenge! For today’s workout I got out my dumbbells and jump rope.

I repeated 2 rounds of this workout. The first round I did on video as a HIIT workout with my Gymboss Interval Timer. The second round I did for reps (15 reps per exercise with 60 seconds of cardio between exercises).

I like varying the challenge. Both variations were tough in different ways. You can choose to repeat the HIIT rounds, go for reps, or combine both methods as I did today.

I hope you are enjoying the challenge!

See you tomorrow!

Melissa

PS Don’t forget to check in after you complete this workout on Facebook, Instagram or Twitter.

Tutorial:

Full Length 15 Minute HIIT:

Max Reps 50 seconds, 10 seconds rest between exercises
or
10-20 Reps per exercise with 50 second cardio burst between exercises.

Equipment:
Gymboss Interval Timer set for 15 rounds of 10/50
Dumbbells (all exercises can also be completed with body weight).
Jump Rope (optional)

1. Cardio (Jump Rope/High Knees)
2. Bear Complex
3. Cardio
4. Man Maker Burpee
5. Cardio
6. Squat Press
7. Cardio
8. Side Lunge Lift (right)
9. Cardio
10. Side Lunge Lift (left)
11. Cardio
12. Warrior Deadlift (right)
13. Cardio
14. Warrior Deadlift (left)
15. Cardio

*Repeat 1-3X

30 Day Challenge: Better Buns: Jump and Burn & 10 Minute Sweat Not Tears (Day 8 and 9)

Hi Everyone!

It is a crazy weekend for me (my sister’s bridal shower is tomorrow and I have family staying at my house). That means I am behind on filming and posting my workouts. I plan on catching up tomorrow night, so the new Day 9 workout will be posted late.

In the meantime for Day 8 we have “Better Buns: Jump and Burn Workout.” For Day 9 scroll to the bottom of the page for the “10 Minute Sweat Not Tears” workout.

Each workout can be repeated up to 3X. As always listen to your body. If you need an active rest day do some walking, light jogging, hiking or other fun activity to get in some movement and allow your body some rest.

Good job sticking to the 30 Day Challenge and don’t forget to check-in on Facebook, Instagram or Twitter after you have completed the workout!

There are more new workouts coming! See you tomorrow. 🙂
Melissa

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

10 seconds Rest, 50 seconds Max Effort

1. High Knees or Jump Rope
2. Surfer Burpee
3. Side Kick Hop (right)
4. Side Kick Hop (left)
5. Mountain Climber
6. Lunge Jump
7. Squat Jump
8. Russian
9. Frogger
10. High Knees

30 Day Challenge: Day 4: Legs and Glutes

Hi Everyone!

Welcome to Day 4 of the 30 Day Challenge! Today’s workout is all about the lower body. I did this workout for reps and one round took me about 30 minutes. I followed it up with a 2 mile walk on the treadmill.

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

30 Day Challenge: Day 3: 20 Minute Arms & Abs HIIT

Hi Everyone!

Welcome to day 3 of the New 30 Day Challenge! 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.

I am off to work so I have to keep this short!

Don’t forget to check-in: on Facebook, Instagram or Twitter after you have completed the workout!

Melissa

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

Bikini Prep/Body Sculpt: Workout 22: Leg and Core Toning Workout

Hi Everyone!

This was my workout last night. It’s a full body workout, 1 round takes 15 minutes (feel free to repeat it for a longer workout!) I used a barbell (75 lbs total weight) for the workout, but I also demonstrate body weight variations in the video.

I was very tired yesterday. I am still feeling better, but it sometimes takes a little while to get back up to full speed after being sick. I kept it to one round because I didn’t want to over do it.

I started this workout by running an 800 (.5 miles). I did 2 minutes at a 7 min/mile pace, 1 minute at 6:30 pace, and 30 seconds at a 6 min/mile pace. It felt great to get moving.

You can substitute jump rope, high knees, or this 5 Minute Cardio Workout if you aren’t able to run.

The entire workout can be repeat between 1-3X.

Enjoy! I teach a yoga class tonight. I will be filming a new yoga video soon. 🙂

Melissa

10/50 Second Intervals

Repeat 1-3X

*Cardio

1. Plank Crunch Squat (Deadlift)
2. Lateral Burpee
3. Reverse Plank Scissor
4. Side Plank Leg Lift (right)
5. Side Plank Leg Lift (left)
6. Warrior (Single Leg) Deadlift (right)
7. Warrior Deadlift (left)
8. Down Dog Hop (right)
9. Down Dog Hop (left)
10. Ninja Jump
11. High Knees
12. X-Jump
13. High Knees
14. X-Jump
15. High Knees

Repeat or Cool Down

Down Dog Hop

Bikini Prep Body Sculpt: Workout 20: HIIT It, Sweat It, Sculpt It

Hi Everyone!

I really enjoyed this workout. One round 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! I am off to teach a yoga class. 🙂

Melissa

Repeat 1-3X
30 seconds Bear Complex or Cardio, 50 Seconds Max Reps.
1 Round=20 Minutes

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

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

2. Bear Crawls
*Bear Complex/Cardio

3. High Knees
*Bear Complex/Cardio

4. Temple Tap Abs
*Bear Complex/Cardio

5. Pendulum Hops
*Bear Complex/Cardio

6. Wall Climb
*Bear Complex/Cardio

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

8. Chair Lunge
*Bear Complex/Cardio

9. Tuck Jump
*Bear Complex/Cardio

10. Bicycle
*Bear Complex/Cardio

11. Rotating Hip Drop
*Bear Complex/Cardio

12. Lunge Jump
*Bear Complex/Cardio

13. Sprinter Situp
*Bear Complex/Cardio

14. Wall Sit Leg Lift
*Bear Complex/Cardio

15. Lateral Mat Run

Bikini Prep Body Sculpt: Workout 19: Ten Move Tone Up

Hi Everyone!

For my workout today I used dumbbells. It’s a quick workout, and it can be repeated. As always the breakdown is below.

I have been fighting a bad cold/allergy since Wednesday and I’m still not 100%. It felt good to finally be able to workout, but it was definitely challenging.

I posted on my Facebook page asking if anyone was interested in another 30 Day Challenge for the month of March. The response was overwhelmingly positive, so March 1st marks the start of another challenge. 🙂

It’s going to be a good one! Enjoy the workout today. Hopefully tomorrow I will be back up to full speed, and feeling healthy. See you then.

Melissa

Repeat 1-4X
*If using body weight reps can be increased to 15 or 20.

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

Bikini Pre/Body Sculpt: Workout 18: FIT, HIIT, Sweat

Hi Everyone!

This was my workout last night, and we will be doing a variation of this workout again tonight with our Boot Camp class.

One round takes 16 minutes, and the workout can be repeated. Tonight we will complete 3 rounds with our class for a total of 48 minutes of hard work.

I also got outside for a 3.6 mile run yesterday with Jesse. The temperature was about 19 degrees F. It was cold, but it felt amazing to be outside. It has reached that time of year when I am anxiously awaiting spring, sunshine, and warmer weather.

I hope you enjoy this workout!

Melissa

10/50 Second Intervals.
*I used a 15 lb dumbbell for one exercise. You can use a weight of your choice, or complete the exercise with body weight.

1. Mountain Climbers
2. Side Lunge Kick (right)
3. Side Lunge Kick (left)
4. Mountain Climbers
5. Tricep Extension Squat
6. Tuck Jump
7. Mountain Climbers
8. Temple Tap Abs
9. Plank Walk Out
10. High Knees
11. Side Plank Hip/Leg Lift (right)
12. Side Plank Hip/Leg Lift (left)
13. High Knees
14. Knee Drop Plank
15. Hip Lift Hook
16. High Knees

Bikini Prep/Body Sculpt: Workout 15: Burn Fat, Lose Inches, Build Lean M…

Hi Everyone!

This was my workout last night, and it was a tough one for me! The setup of this workout is different than my normal workouts. Each section of the workout is designed to challenge your body in a different way.

The first section is 5 exercises that use dumbbells and is completed for reps. You should aim for 10-20 reps per exercise. If that amount feels easy it may be time to increase the amount of weight you are using! If you don’t have dumbbells you can use body weight, or get creative and fill milk jugs to use as weights.

For this section of the workout I alternated between using two twenty pound dumbbells and two twelve pound dumbbells. The weighted portion of the workout is first to ensure that your body is fresh and able to complete the exercises with appropriate form.

The second section of this workout is 5 minutes of HIIT cardio training. The goal is to get your heart rate up, work up a sweat and challenge yourself cardiovascularly. Try to get in the maximum number of reps you can during this 5 minute section. HIIT training has been consistently proven to maximize fat burning, while maintaining lean muscle mass. Also, the burn continues after the workout.

The third section is body weight, and completed for reps. With all of the repetition exercises you still want to move between exercises as quickly as possible to keep your heart rate up. Focus on form to optimize your results.

I hope you all have fun with this workout! I enjoyed it, and found it to be challenging, and I hope you do too. 🙂

Melissa

Reps: 10-20
Intervals: 10/50 seconds

Weights:

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

Cardio HIIT:

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

Body Weight:

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

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

Bikini Prep/Body Sculpt: 5 Moves of Doom: Workout 13

Hi Everyone!

This workout is short, it only has five moves, but it is still an intense full body workout. I used a barbell and dumbbells during this workout, but you can also complete the moves with body weight only. If you want to use weights, but don’t have any at home consider using canned food or milk jugs filled with either sand or water.

This workout can be repeated up to 4 times. Always listen to your body and maintain the correct form throughout.

I am still behind on posting, so I should have 1 or 2 new workouts up on the blog today!

Have fun!

Melissa

Repeat 1-4X
*When using weights I typically have a goal range to ensure I am using proper form throughout the exercise. If you can easily make it to the top end of the range you are ready to increase the amount of weight you are using.

1. Frogger Handstand Pushup
-With Handstand 5-10 reps, without handstand 20 reps

2. Squat to Lunge with Weights
-10-20 reps

3. Weighted Temple Tap
-10-20 reps (right and left=1 rep)

4. Side Plank Double Lift
-10-20 reps per side (Right and Left)

5. Single Leg Squat to Jump Kick
-10-20 reps per side (Right and Left)

Bikini Prep/Body Sculpt Challenge: Workout 9: Back Strength and Stretch

Hi Everyone!

Today’s workout has two sections: Strengthening and Stretching. This is a workout for your back. It is important to maintain back strength as a balance to your abdominal strength. It will also help you maintain form for all exercises that you perform. It is equally important to maintain back flexibility.

In this video I demonstrate some basic back strengthening exercises with dumbbells. I have also included my pull up video. Exercise number one in this workout is pull ups. Pull ups are my favorite exercise for back strengthening. If you are reading this and thinking “I will never be able to do that” think again. From the time I turned 12 I believed that I couldn’t do a pull up. I started doing Bender Fitness workouts, and my friend’s husband challenged me to try a pull up. I told him that I couldn’t do it, but I tried anyway. Much to my own shock I succeeded.

You will get there with consistency and practice.

Enjoy the workout!
Melissa

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Repeat 1-4X

1. Pull Ups
2. Bent Over Row
3. Bent Over Fly
4. Back Extensions or Supermans
5. Leg Extension or Prone Heel Tap
6. Deadlift

Stretch:
1. Up/Down Dog
2. Pelvic Tilt
3. Knee to Chest and Extend (right)
4. Knee to Chest and Extend (left)
5. Twist (right)
6. Twist (left)
Foam Roll

Building to a Pull-Up: http://youtu.be/VlF60C6TbXI