Hi Everyone!

Welcome to this week’s workout schedule!

We have five fantastic home workouts on the agenda this week. This schedule is great for building lean muscle mass, decreasing body fat, boosting your metabolism, and improving your strength and overall health and wellness.

HIIT workouts are fantastic, because they allow you to challenge yourself and push outside of your comfort zone, while still allowing you to work at your own pace.

Intensity:

Intensity makes a difference in your workouts and your overall fitness level. Even short bursts of intense exercise (as little as four minutes) leads to increases in your endurance and will boost the burn of your metabolism.

Always listen to your body. Learning when to push yourself a little bit harder, when to ease back, and when to rest entirely is an important part of building the mind-body connection. Fostering this awareness of what your body needs will improve your overall health and wellbeing.

Challenge yourself, get out of breath and work up a sweat. Don’t be afraid to breath heavy (I do during almost every workout!) but don’t be afraid to rest either. You know your body and it’s important to recognize the signals it is sending you. If you don’t know your body, start introducing yourself. It’s time to get comfortable in your own skin.

Focus on Your Nutrition:

Of course, you also want to support your health and body by making nutritious food choices. Focus on adding nutrient dense food choices like fresh fruits and vegetables, whole grains, and lean proteins into your meals. The nutrients you consume fuel your body, and nutrient dense food is the best fuel.

I consume foods from all of the food groups, and don’t consider any food “off limits.” My focus is more on the foods I want to add into my diet (colorful fruits and veggies, nutrient dense foods) than on what I should limit. I don’t feel guilty when I have less nutritious foods (donuts or some other treat), because I know that my overall food choices are supporting my health.

This Week:

This week, focus getting in between 1-3 rounds of each workout. The Day 2: 10-Minute Workout can be repeated up to 5X or paired with some Cardio if you are looking for a longer workout that day.

Focus on listening to your body, during your workouts and your meal choices. Be mindful and intentional with your choices. It’s a fantastic technique for helping with your overall wellness.

I hope you enjoy the workouts on this week’s schedule!

Have fun!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Day 1:

15 Minute HIIT Interval Workout: Body Weight

Day 2:

Belly Fat Burn: 10 Minute HIIT Workout

Day 3:

30 Day Challenge: Day 2: Full Body Fat Melting Workout

Day 4:

20-Minute Abs & Arms Workout: HIIT Home Workout

Day 5:

Full Body Sweat: 15-Minute Body Weight HIIT Workout

Hi Everyone!

Welcome to this week’s workout schedule! You will find the full length workout and video playlist below, as well as links to each individual workout and photo tutorial.

For this week we have 5 workouts on the agenda. Keep your eyes peeled on my IG/FB pages, because I plan on adding a Day 6 Bonus workout.

The workouts this week are fantastic for building strength, lean muscle mass, and improving your fitness level. They are all home workouts, and can be done with little or no equipment.

Building lean muscle mass, is amazing for your strength and confidence. It is also what gives your body shape.

I encourage you to set goals for yourself this week.

1. Decide how many workouts you are going to complete, and mark them down on your calendar. Scheduling time for yourself helps keep you accountable and on track.
2. Try to eat primarily nutrient dense foods. Lots of veggies, lean protein, complex carbs, and healthy fats. It’s easiest to do this when you cook/meal prep at home.
3. Take time each day to compliment yourself and express gratitude for how much you are capable of. This can be physical, mental, emotional, spiritual, any of the things that make you, you. Gratitude is a practice, and science shows that it makes us happier when we participate in this practice regularly. Exercise is just one component of your self care program. I encourage you to look at the process from a holistic perspective.

I would love to see your check-in posts as you progress through this week’s workout schedule. Tag me when you complete a workout, or have a super nutritious meal. I LOVE seeing your progress and healthy choices. It makes me so happy to know that we are building a happier and healthier life together, as a team.

I hope you enjoy the workouts on this week’s schedule! Let me know what you think.

Let’s get healthier, stronger, and happier together,

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Video Playlist:

Day 1:

Lean Muscle Stretch & Fat Burn: 20 Minute Home Workout

Day 2:

Ultimate Body Weight Workout: Full Length

Day 3:

10 Minute Abs: Full Core Workout

Day 4:

Full Body Fitness Makeover

Day 5:

Home Exercises for Lean, Strong Legs: Bodyweight

Hi Everyone!

Welcome to this week’s workout schedule. We have six fantastic days of workouts for you! If you want to get in shape at home you have come to the right place!

Below you will find the workout playlist with all six workouts, as well as links to each individual workout breakdown (photos, written list of each exercise, etc).

The sixth workout this week uses a stability ball. If you don’t have a stability ball, try this equipment free core workout instead:h

Remember, there is always a way to modify the workouts, or the workout schedule to fit the equipment you have at home. Adding equipment is a great way to vary the challenge of your workout, but you can ALWAYS get in an amazing workout without expensive equipment.

This week we have six different workouts on the schedule. Day 7 is dedicated to rest. Letting your body recover is an important and necessary part of any workout program. That translates to: Don’t Skip Your Rest Day! You can always add one of my stretching videos or yoga flows onto your week if you prefer a more active recovery.

Learning to listen to your body is one of the most important parts of establishing healthy fitness habits. You can adjust the workout schedule to fit your needs, and pace yourself as needed.

Your training program should be strengthening your mind, mental fortitude and your body. You learn the balance between how hard you can push yourself, and when to back off and rest.

Always remember, your fitness training should be making you healthier. A good program will help you feel stronger, more energetic, and happier.

We hope you enjoy this week’s schedule!

Melissa and Jesse

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Day 1:

Total Body Workout: Awesome Results: No Equipment Exercise: 40-Minutes

Day 2:

Quick Core Sculpt: 10-Minutes Per Round with Bonus Cardio Burn-Home Workout

Day 3:

15 Minute HIIT: Full Body Home Workout-No Equipment/Body Weight Only

Day 4:

30 Day Challenge: Day 4: Legs and Glutes

Day 5:

20-MINUTE FULL BODY EQUIPMENT FREE WORKOUT (BODY WEIGHT)

Day 6:

Quick Workout for a Tighter Tummy (Stability Ball)

Hi Everyone!

Welcome to workout schedule week 35. We have five workout days on the agenda this week, and one day dedicated to stretching.

This week’s focus is primarily on full body workouts. I love full body workouts because it’s a great way to maximize your workout when you are short on time.

The final workout day is Stretching for Splits. Don’t let the title worry you. You do not have to be able to do splits. You may be more or less flexible than I am, and that’s totally fine. Just listen to your body, and don’t push to the point of pain.

The split stretching routine is my go to for back, hip and leg pain. So many biomechanical issues stem from the position of the hips, and this routine can help maintain (or restore) appropriate position of the hips.

The last few weeks have been super busy for me. I finished up the semester at the University where I teach, and then we went on a little family adventure to celebrate the wedding of some friends. If you follow me on Instagram, I did post a quick Hotel Room workout this weekend.

This week we will be back to filming new workouts. I will also try to post more short workout tutorials on the days when I can’t film a new workout.

Let me know if you would like to see quick workout tutorials here (on my blog) in addition to on my Instagram and/or Facebook pages.

Have fun with the workouts and let me know how you do!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Video Playlist:

Daily Workout Breakdown Links Below:

Day 1:

Total Body Workout: 15-Minute HIIT

Day 2:

15 Minute HIIT: Abs & Thighs Workout-Body Weight, No Equipment Workout

Day 3:

Boot Camp HIIT: 38-Minute No Equipment Full Body Workout

Day 4:

Postpartum & Beyond: Week 6: Workout 33: Full Body Sculpting

Day 5:

30-Minute HIIT: Total Body Workout & Fat Burn

Day 6:

Stretches to Improve Flexibility for Splits (with Photos and Video)

Hi Everyone!

Welcome to this week’s workout schedule! We have six fabulous workouts on the agenda this week. If you scroll down you will find the workout playlist, as well as individual links to each workout breakdown.

I try to aim for 30-60 minutes of total workout time per day. Remember, all exercise counts. If you’re short on time get in one good round of a short workout. You are looking for consistency over time. For me, being consistent requires some workout days that are super short, but intense.

It has been a busy few weeks in the Bender household. I’m teaching four kinesiology courses, and we are in the final stretch of the semester. I am focusing on making sure I get in my workouts, as well as a daily meditation.

I have a huge stack of new workouts written and ready to film. I just need to find a free moment so we can get back to filming.

I am also continuing to focus on eating a variety of nutrient dense foods. That means lots of fruits, vegetables and lean meats.

Bonus Challenge:

In the Advanced Yoga course that I teach, I am having my students participate in a daily gratitude practice.

It’s a very simple practice, but it can have wonderful mental health benefits. The goal is to find three things on a daily basis to be grateful for. Taking time to reflect on the positive moments each day, is linked to greater personal life satisfaction and happiness.

This week, I challenge you to add this mental training into your routine. Work on your physical health, mental health, and emotional health.

As always, thank you for working out with me. One of the things I am most grateful for is sharing my love for health and fitness with you.

I will see you soon with new workouts! Let me know what you think of this week’s workout schedule!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Workout 1:

Bender Boot Camp

Workout 2:

15 Minute HIIT: Total Body Workout with a Glute/Core Focus-No Equipment

Workout 3:

20 Minute Total Body HIIT Fat Burn: Stress Busting Workout

Workout 4:

35 Minute Total Body Workout & Cardio HIIT Fat Burn: Home Workout

Workout 5:

10-Minute: Cardio Fat Burn: Quick Calorie Burn (75-110 Calories Per Round)

Workout 6:

Sculpt & Sweat Workout: Quick Workout with Dumbbells

Take a Rest Day! Let your body heal, recover, and prepare for next week!

Hi Everyone!

Welcome to this week’s workout schedule! Below you will find the weekly workout playlist, as well as individual links to each workout breakdown.

This week we have some fantastic workouts on the agenda. I do use a few pieces of equipment in some of the workouts: a jump rope and dumbbells.

If you don’t have equipment there is always a way to modify. Jump Rope can be performed with an imaginary jump rope. Dumbbell exercises can be performed with body weight, or you can grab something from around the house to add some resistance to the moves.

This weekend I also shared a Bonus Workout Challenge. For my birthday each year I like to share a challenge move. This year it was Sit-Thru Burpees. If you decide to take on the challenge let me know, and tag me in your video!

You can do the challenge for time or Reps. To go for time: Do as many reps as you can in one minute. To go for Reps: Complete 36 Sit Thru Burpees to help me celebrate my 36th birthday! There is no better gift, than going into another year feeling strong, happy and healthy.

https://www.instagram.com/p/BvUkKIelThe/

I recommend repeating the shorter workouts on this week’s schedule 1-3X. Aim for between 30-60 minutes of total workout time. You can do it all at once, or split it up throughout the day.

Only have time for one round? Get in what you can. Getting in short workouts consistently will do more for you than doing 1-2 long workouts per week.

It’s always better to get in some movement. Over the course of the week, every little bit adds up.

I hope you enjoy this week’s workout schedule. Have fun, get sweaty, and give yourself props for showing up this week and making yourself healthier and stronger. 

Let me know what you think of the workout plan!

Thanks for getting stronger and healthier with me. 

 Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Day 1:

Jumping Body Toner: 25 Minute Workout

Day 2:

10 Minutes Per Round: Quick Body Weight Workout

Day 3:

Full Body HIIT: 15 Minutes Per Round No Equipment Workout

Day 4:

10 Minute: Tighter Waist Core Workout

Day 5:

Bootcamp HIIT: Total Body Workout

Day 6:

Lower Body Sculpt Workout

Day 7:

Yoga Stretch and Strength (20 Minutes)

Hi Everyone!

Welcome to Week 32 of the #BFBodyFit workout program!

We have another fabulous workout week planned! This week we have 5 workouts, and one stretch day planned. Day 7 can be used as an active recovery day. That means keep your body moving, but the focus is on letting your muscles recover.

As always, the video playlist and individual workout breakdowns for each day can be found below.

Last week my filming schedule was derailed: I had a three day sinus headache, and then my son got sick. This week we will get back on track with new workouts. I have a huge backlog of workouts to film!

I hope you enjoy these workouts in the meantime.

I am still focused on making healthy food choices, incorporating plenty of colorful fruits and vegetables, and eating primarily home cooked meals.

I’m combining my own recipes with recipes from the Centr Fit app. It’s fun incorporating new recipes and re-discovering my love of cooking.

I have also been incorporating smoothies back into my daily routine. If you follow me on Instagram, I have been adding a lot of food photos to my Stories. You can still see many of them on my Highlighted Stories.

I plan to start re-incorporating more recipes to share here. Time management continues to be a balancing act. I keep working on it.

I hope you enjoy this week’s workout schedule. Have fun, get sweaty, and give yourself props for showing up this week and making yourself healthier and stronger.

Let me know what you think of the workout plan!

Thanks for getting stronger and healthier with me. 

 Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Workout Playlist:

Day 1:

Ab Exposure Workout

Day 2:

Jump Rope and Butt Sculpt: 15 Minute HIIT Workout

Day 3:

23 Minute High Intensity Interval Workout: Full Body Cardio HIIT

Day 4:

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

Day 5:

20 Minute Full Body Fat Burning HIIT Workout: No Equipment

Day 6:

Beginner Stretch: Seated and Standing Stretches for Flexibility

Hi Everyone!

Are you ready for an awesome week? Let’s work on feeling amazing and confident, physically and mentally this week.

Below you will find this week’s playlist, as well as links to each individual workout breakdown.

I will update this list with another workout video and workout link. Last week I had a surprise visit from my dad. He lives in another state so we don’t get family visits often enough. I delayed my filming schedule, but I’m excited to get another workout onto the schedule for this week.

For this week I am focusing on a few things to stay on track.

1. Consistency: This has been something I’ve struggled with since my son was born 2.5 years ago. For the last five weeks (or so) I have been getting in 5-6 workouts per week. My mood has improved. My strength and endurance has improved. I feel stronger and happier. This week’s goal is to get in 5-6 workouts. I encourage you to set a goal and track your workouts.
2. Meditation: I set a goal at the start of the year to meditate on a daily basis. I missed one day in January, but since then I have been meditating daily. Taking this time to train my mind and remain present and engaged in the moment helps me with focus and mental clarity (among other things). Most of the time I use the Insight Timer app. It’s free and it has both guided meditations and a timer so you can do your own meditation or yoga flow with soothing background sounds.
3. Home Cooked Nutritious Meals: I am cooking (almost) all of my meals at home. Last week this was thrown off track, because my dad was very insistent on eating out (many people don’t trust my healthy cooking, although it’s quite delicious!) I have been using the Centr app for many meal ideas and recipes. I initially signed up for the free trial of the app, because I wanted to see what the nutrition plan looked like, and I really like it. I am planning on writing more about this, so stay tuned.

I encourage you to join me in focusing on these areas this week. I have been posting more meal ideas on my Instagram stories, and I will be sharing more nutrition information in the future.

I hope you enjoy this week’s workout schedule! I will share an update on my social media sites when I add in the new workout for this week. I am trying to include 1-2 new workouts each week on the schedule.

Let me know what you think! Have fun and get sweaty!

Thanks for getting stronger and healthier with me.

❤️ Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Day 1:

HIIT the New Year Hard: Workout 10: 20 Minute Belly Fat Burn

Day 2:

Tight Butt and Thighs Workout: HIIT Fat Burn (15 Minutes=1 Round)

Day 3:

Dancer Body Workout

Day 4:

10 Minute Standing Workout: Abs, Thighs, Butt

5 Minute Arm & Back Workout

Day 5:

Coming soon!

Hi Everyone!

Welcome to this week’s workout schedule! As always, we have six excellent workouts on the agenda for this week. You will find the video playlist below, as well as links to each daily workout breakdown.

We have a fun combination of workouts this week. Everything from HIIT, to LIIT (Low Impact Interval Training), and even some yoga.

This week I was drawn by the very talented, Justin Maas. He drew a photo from one of my workouts, so I decided to include that routine in our weekly schedule. It’s a favorite of mine, and I hope you enjoy it.

Bonus Challenge:

Our bonus challenge for this week is to incorporate mindfulness into our daily routines. Since the start of this year I have been focusing on meditation. Mindfulness can mean a lot of things: self reflection, meditation, making a conscious effort to remain present.

When I say “remain present” I mean, in the moment that is happening right now. Without distraction, without multi-tasking, remain aware and engaged in what is happening in the moment. This can be more challenging than it seems, but it is very beneficial mentally and emotionally. It can also foster deeper connections with your loved ones, when you provide them with your undivided attention.

Have fun and get sweaty! Let me know what you think of this week’s workout routines! I hope you enjoy them, and finish this week feeling stronger and more energized than you do on Day 1.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Day 1:

Total Body HIIT: Best No Equipment Workout

Day 2:

20 Minute HIIT Boot Camp: Core & More Fat Burn-No Equipment Home Workout

Day 3:

18 Minute Body Weight Workout: BenderFitness Glute Bender

Day 4:

20-Minute Full Body: Cardio Sculpt Home Workout

Day 5:

20 MINUTE FAT BURNING HIIT: CARDIO BLAST WORKOUT-No Equipment Exercises

Day 6:

20 Minute Yoga Flow and Stretch

Day 7: Rest

Hi Everyone!

Welcome to this week’s workout schedule. You can find the video playlist, and the individual workout breakdowns below.

This week, we have six fabulous workouts on the agenda. We start out the week with a Bender/Vigue collaboration that combines Cardio/Core focused HIIT with Power Yoga.

For Day 2 we move on to a Dumbbell Workout. It’s short and sweet, and uses compound movements to really target a full body workout.

On Day 3, we have a Total Body Workout on the planner. It’s a fun, but challenging routine that will have you working up a fantastic sweat.

Day 4 brings us to a Standing Workout that is designed to target the Lower Body.

For Day 5, we are back to a Total Body Workout. No equipment needed for this routine, and you will get in a fantastic burn.

On Day 6, we re-focus on the core. We will be working the core from every angle in this routine, which helps maximize strength and results.

Day 7 is dedicated to rest and recovery. Remember, you can always modify the workout schedule to meet your own needs. If you are looking for a more intense workout you can repeat the routine for additional rounds, or pair it with another workout.

If you need more recovery time, swap out a workout for one of my yoga routines, or just go outside and get in a walk. Always listen to your body.

Have fun and get sweaty! Let me know what you think of this week’s workout routines!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Day 1:

Cardio Core HIIT + Power Yoga Total Body Workout with Special Guest: Sean Vigue

Day 2:

Fast Total Body Dumbbell Workout

Day 3:

21 Minute Full Body Workout: Total Body Sculpting

Day 4:

Standing Buns & Thigh Slimming Workout: 15-Minute Body Weight Workout

Day 5:

23 Minute Total Body Workout: No Equipment-Body Weight Workout

Day 6:

Abs and Core Galore: 9 Challenging Ab Moves

Day 7: Rest

Hi Everyone!

Welcome to another week of workouts! If you are looking for some great workout routines to get in this week, you have come to the right place. We have 6-workout routines on the agenda. You will find the video playlist below, as well as links to each individual workout routine.

It has been another busy week in the Bender household. I re-focused on getting in all of my workouts. I also tried some new workouts, and learned some new moves and exercise techniques. As a teacher, I think it’s important to always keep learning. It helps keep things fresh to continually try new things.

This week incorporates a range of exercises, from strengthening routines that utilize dumbbells, to body weight cardio, and yoga.

During each workout, focus on form, and don’t be afraid to work up a sweat and breath heavy. Pushing yourself outside of your comfort zone is a great way to progress your fitness level.

This week, I am really focusing on Nutrition. I am cooking all of our meals at home, and I definitely notice a difference in the way I feel. My energy is better, I need less coffee, and my mood is fantastic.

Last week I tried the meal plan from the Centr app by Chris Hemsworth, and I liked it so much that I am going to continue using it. I will write more about my experience with the app in a future blog post.

I’ve been sharing more photos of my meals on Instagram and Facebook. I don’t subscribe to a certain diet plan. I focus on eating primarily whole, home cooked foods, with lots of vegetables. I try to eat a wide variety of fruits and vegetables, to ensure that I am getting a range of nutrients.

I also focus on staying hydrated, and drinking plenty of water.

I think that enjoying food should be a part of life, and is nothing that should leave you with guilty feelings. One of the most important things to work on is your relationship with food. Remember, that what you eat is meant to nourish your body and provide you energy. Don’t stress the occasional indulgence, that’s part of life too.

Have fun with this week’s workout schedule. Let me know what you think!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Workout Video Playlist:

Day 1:

Quick Total Body Dumbbell Workout

Day 2:

Cardio HIIT: Total Body Workout-No Equipment

Day 3:

Tighter, Stronger Abs: 15 Minute HIIT Bodyweight Core Workout

Day 4:

Leg & Thigh Toning Workout: Home Workout with Dumbbells

Day 5:

Fit & Healthy Workout Challenge: Day 12: 30-Minute Yoga Flow

Day 6:

Fit & Healthy Workout Challenge: Day 19: Low Impact: Lower Body, Arms & Abs (No Jumping Home Workout)

Day 7: Rest

Hi Everyone!

Welcome to our weekly workout schedule! We have some great workouts on the agenda this week! You can find the video playlist, and each individual workout breakdown below.

Our workouts this week range from HIIT to LIIT (Low Impact Interval Training) to Yoga. It’s a well rounded workout week.

We were super busy this week, and didn’t get to film any new workouts. I have some great routines headed your way soon though. I will share sneak peeks into the new workouts on Instagram and Facebook.

Jesse and I had a great date night out last week. We tried out a Partner Yoga class. It was such a wonderful switch to step out of the teaching role, and into the student role. Sometimes taking a break from teaching, rejuvenates me and let’s me learn new ways of doing things. I firmly believe, that in order to be a good teacher, you must always be willing to learn.

In my Kinesiology classes, I teach my Yoga students Partner Yoga 1-2X during the semester. It’s a very fun way to play with yoga poses, learn more about the postures, and connect with the people around you. If you would be interested on seeing a video or photo tutorial with some partner yoga poses, please leave me a comment and let me know.

Bonus Challenge:

This week I am focusing on eating highly nutritious foods. For me, that means lots of vegetables, whole grains, lean meats, and seafood. I did a big grocery shopping haul this week, and I am trying some recipes from Chris Hemsworth and Elsa Pataky’s new app: Centr. They just launched this week, but they have a free 7-day trial. I was very interested to see their nutrition plan, because it’s not often that we get to see plan’s that nutritionists create for celebrities.

My goal this week is to do all home cooked meals (breakfast, lunch, dinner and snacks). I already have everything I need, and all meals planned, which makes it much easier to stick to that goal.

We are going out Thursday evening, so that might be the one day that I vary from the plan.

Have fun, and let me know what you think of the workout schedule for this week. Feel free to tag me on Instagram with your workout check-ins! I love cheering you on, and seeing you workout with me.

Let’s get stronger together! Enjoy!

 Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Workout 1:

20 Minute Full Body HIIT Boot Camp: Home Workout

Workout 2:

Lower Body Challenge: All Around Workout

Workout 3:

20-Minute HIIT: Fat Burning Workout: Lower Body Challenge

Workout 4:

Quick Core Challenge: Sculpted Abs Workout

Workout 5:

20-MINUTE LOW IMPACT: CORE & BUTT MAT WORKOUT

Workout 6:

HIIT the New Year Hard: Workout 6: 30 Minute Yoga Flow & Stretch

Workout 7:

Active Rest Day. Relax, take it easy. You can take a nice walk, but don’t exert yourself too much. Let your body rest and recover.

Hi Everyone!

Welcome to this week’s workout schedule. I hope you are ready for a great week of exercise to make your body stronger and improve your endurance.

This week we have some body weight workouts, and a couple of weighted workouts that use dumbbells. If you don’t have dumbbells, you can grab something from around the house to add some resistance to your workout.

Don’t be afraid of adding muscle to your body. Muscle makes you stronger, gives your body shape, and significantly increases your metabolism.

Using HIIT techniques is great for building lean muscle mass, and burning fat. It will improve your strength and endurance at the same time. You will notice in our workout schedule below, I included a stretching routine for Day 7. Incorporating flexibility training is a great way to keep your body safe and healthy.

When you stretch, don’t bounce into a movement, and don’t push to the point of pain. You may feel slight discomfort as tight muscles stretch, but if it feels painful (like an injury) ease back. Muscles and flexibility respond to time and consistent practice.

Have fun, and let me know what you think of the workout schedule for this week. Feel free to tag me on Instagram with your workout check-ins! I love cheering you on, and seeing you workout with me.

Let’s get stronger together! Enjoy!

 Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Workout 1:

Total Body Tabata Workout: No Equipment Home Exercise Routine

Workout 2:

12-Minute HIIT: Chest, Core & Lower Body Burn

Workout 3:

Fit & Healthy Workout Challenge: Day 17: 30-Minute Home Dumbbell Workout

Workout 4:

16-Minute Total Body Workout: Real Time HIIT

Workout 5:

Lower Body Blast: Burn, Shape and Sculpt

Workout 6:

Total Body Home Exercise Routine to Burn Fat and Build Strength

Workout 7:

Active Rest Day or Flexibility Day.

Stretches to Improve Flexibility for Splits (with Photos and Video)

Hi Everyone!

Welcome to this week’s workout schedule! I have a fantastic week of exercise planned. There are six-workouts on the agenda, with one day dedicated to rest.

I have a bunch of new workouts on my Filming To-Do List. I think that you are going to really like the variety we have headed your way.

It has been a busy few weeks, but I am starting to get back into the flow of things. My goal is to film at least one new workout this week (which will be in next week’s weekly workout schedule).

In the Bender household, we have been focused on finding the right Work/Life balance. Some days everything goes smoothly, and other days it feels like I need twice as many hours in the day to get my To-Do list done.

If you struggle to find this balance, don’t beat yourself up. Give yourself a little bit of flexibility. Don’t give up on the things that you need/want to get done, but don’t berate yourself if there are days when it just doesn’t work out.

One thing that I have noticed is that on the days when I make my workouts happen, I am more energized and more efficient for everything else I need to do. It sounds counterintuitive, but exercise actually increases your energy levels, and your body’s ability to use energy efficiently.

Bonus Challenge for this Week:

In addition to the workouts for the week, I challenge you to take at least 5-minutes a day for meditation or self reflection. Use that time to take stock of how you feel physically and mentally. Taking some time to yourself can be a powerful form of self care.

We often get so caught up all of the things that happen outside of us that we forget to take some time to focus inward. The mind-body connection is a powerful tool. It helps with your peace of mind, your health, and your overall happiness.

Have fun, and let me know what you think of this week’s workout schedule! Feel free to tag me on Instagram with your workout check-ins! I love cheering you on, and seeing you workout with me.

Enjoy!

 Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Workout Video Playlist:

Individual Workout Breakdowns:

Workout 1:

30 Day Challenge: Day 6: 20 Minute HIIT Shred and Shape

Workout 2:

Quick Core Challenge: Ab Workout

Workout 3:

Standing Lower Body Fat Burning Workout: 20-Minute Home Workout

Workout 4:

POSTPARTUM & BEYOND: WEEK 4: WORKOUT 23: Full Body HIIT: 15 Minutes Per Round Cardio & Body Sculpt

Workout 5:

Total Body Workout with Fat Burning Cardio: 16 Minutes

Workout 6:

Yoga Flow: Strength and Stretch: 20 Minute Sequence

Hi Everyone!

Welcome to this week’s workout schedule! I am super excited, because week 24 means that we now have 6-Months of Free Home Weekly Workout Schedules!

This is something that I have slowly, but steadily been working towards for a while. I wanted to create a great home workout resource of 5-6 home workouts per week, and now we have done that!

Thank you for being a part of this workout program! I hope that it has helped you to achieve your goals along the way!

We have a great combination of workouts on the agenda for this week. Everything from Total Body HIIT, to Low Impact Lower Body Sculpting, as well as Core focused workouts.

As always, listen to your body! Get in as many reps of each exercise as you can without sacrificing form. If you max out on an exercise, that’s not necessarily a bad thing! It means that you are building strength and endurance. Don’t be afraid to breath heavy, and work up a sweat. Challenging your body will help make you physically and mentally stronger.

For anyone with weight loss goals this year, I am hosting another DietBet Challenge, starting Monday January 14th. The way it works, you place a bet that you can lose 4% of your total Bodyweight over the course of 4 weeks. Anyone who achieves that goal wins money for their success. It can be a great way to stay motivated. You can join here: www.DietBet.com/BenderFitness

*Not everyone needs to lose weight. The DietBet is for those who have a goal to lose weight for their health. If you have struggled with eating disorders, or have found this type of challenge to trigger unhealthy habits, joining the DietBet won’t be the best fit for you. Our goal at BenderFitness is always to promote a holistic and healthy life. That includes physical, mental and emotional health.

BenderFitness recieves compensation for hosting a DietBet. We use that money to help keep our website free and sustainable. We will never promote anything we don’t believe in.

I think it’s important to focus on what is best for your overall health and wellness. Health promotion isn’t just physical, it’s mental too. I hope that we are able to help support you toward your goals this year, and that we can all experience better health together as a result.

Have fun, and let me know what you thought of this week’s workout schedule! Feel free to tag me on Instagram with your workout check-ins! I love cheering you on, and seeing you workout with me.

Enjoy!

 Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Day 1:

Plank and Burn: Jump Rope and Plank for Tighter Abs

Day 2:

Full Body Shaping Workout: No Equipment-Pilates Yoga Workout Combo

Day 3:

Lower Body: Effective Low Impact Workout-No Jumping Home Workout

Day 4:

Total Body Fat Burning Home Workout: No Equipment Exercises

Day 5:

HIIT the New Year Hard: Workout 5: Tummy Toner (20 Minute Workout)

Day 6:

20 Minute HIIT Home Workout: Sweat to Sculpt

Day 7: Rest! Let your muscles heal and recover.

Hi Everyone!

Welcome to this week’s workout schedule! We have a great week of exercise planned, so I hope you are ready to have fun and work up a sweat!

If you scroll down you will find the video playlist of all 6 workouts for this week, as well as links to each individual workout breakdown. Be sure to listen to your body throughout the week, and focus on using good form for each exercise routine.

I am looking forward to continue to add new workouts into our weekly workout schedule rotation. I hope you have been enjoying the new routines we have been integrating each week. It’s been great to be back to filming new workouts, and I have lots of fun plans for the future of BenderFitness.

For anyone with weight loss goals this year, I am hosting another DietBet Challenge, starting Monday January 14th. The way it works, you place a bet that you can lose 4% of your total Bodyweight over the course of 4 weeks. Anyone who achieves that goal wins money for their success. It can be a great way to stay motivated. You can join here: www.DietBet.com/BenderFitness

*Not everyone needs to lose weight. The DietBet is for those who have a goal to lose weight for their health. If you have struggled with eating disorders, or have found this type of challenge to trigger unhealthy habits, joining the DietBet won’t be the best fit for you. Our goal at BenderFitness is always to promote a holistic and healthy life. That includes physical, mental and emotional health.

BenderFitness recieves compensation for hosting a DietBet. We use that money to help keep our website free and sustainable. We will never promote anything we don’t believe in.

I think it’s important to focus on what is best for your overall health and wellness. Health promotion isn’t just physical, it’s mental too. I hope that we are able to help support you toward your goals this year, and that we can all experience better health together as a result.

Have fun, and let me know what you thought of this week’s workout schedule! Feel free to tag me on Instagram with your workout check-ins! I love cheering you on, and seeing you workout with me.

Enjoy!

❤️ Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

 

Workout 1:

Fast Bodyweight Workout Routine: Total Body HIIT

Workout 2:

Home Exercises for Lean, Strong Abs: Body Weight with Cardio Burn

Workout 3:

20-Minute Workout for Core, Arms and Legs

Workout 4:

Standing Lower Body Low Impact Workout

Workout 5:

15 MINUTE HIIT: QUICK FULL BODY WORKOUT

Workout 6:

Low Impact Body Sculpt: Tummy and Tush

Workout 7: Rest! Time to let your body heal and recover!

 

 

 

Hi Everyone!

Welcome to this week’s workout schedule! We have an excellent week of workouts on the agenda. We are starting off strong with my Brand New Total Body Sculpt & Burn: Tabata and Strength Training Workout.

Grab some dumbbells, and a bottle of water, and you are ready to go for Day 1! It’s intense, but I think you are going to enjoy having our special guest, Janelle, demonstrate some great modifications throughout the workout video.

For Day 2 we are moving on to the Extended Plank Workout. It’s a low impact workout routine. You can always incorporate some of the Wrist Friendly modifications that Janelle demonstrated in our Day 1 workout routine, if your wrists need a break. Plank exercises can also be performed while holding onto dumbbells, or pushup bars, or with your forearms on the floor. Keeping the wrists in a neutral (instead of flexed) position, reduced pressure through the carpal tunnel.

Day 3: We have a 15-Minute Total Body Workout Routine on the schedule. When focusing on quick, but intense workouts, it’s great to complete compound exercises that incorporate multiple muscle groups. This helps build overall strength. If you are up to it, grab some dumbbells, and add a quick 5-minute arm workout to this routine.

Day 4: Today we have a Total Body 20-Minute HIIT. This is a fun and challenging routine for your entire body. It will give you a great burn, while helping you build strength and endurance.

 

Day 5: We have another 20-Minute Per Round Total Body Workout on the plan for today. This routine alternates dumbbell and body weight exercises. The resistance training, is a great way to add some muscle sculpting into our workout week. Grab some dumbbells, and a sturdy chair or stability ball. If you don’t have a chair handy, you can also perform the exercises, while lying facedown on the floor.

Day 6: Wind down the week with a 15-Minute Total Body Workout. This short, but effective routine can be completed once, or repeated to amp up the intensity.

Day 7: Rest! You’ve earned it!

A quick reminder, for anyone with weight loss goals this year, I am hosting another DietBet Challenge. It starts Monday January 14th. The way it works, you place a bet that you can lose 4% of your total Bodyweight over the course of 4 weeks. Anyone who achieves that goal wins money for their success. It can be a great way to stay motivated. You can join here: www.DietBet.com/BenderFitness

*Not everyone needs to lose weight. The DietBet is for those who have a goal to lose weight for their health. If you have struggled with eating disorders, or have found this type of challenge to trigger unhealthy habits, joining the DietBet won’t be the best fit for you. Our goal at BenderFitness is always to promote a holistic and healthy life. That includes physical, mental and emotional health.

BenderFitness does receive compensation for hosting a DietBet. We use that money to help keep our website free and sustainable. We will never promote anything we don’t believe in.

We hope you enjoy this week’s workout schedule! Please let us know in the comments below! We wish you a very happy New Year! Let’s make all of our goals for this year a reality.

Enjoy!

❤️ Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

 

 

DDay 1:

Total Body Sculpt & Burn Workout: Body Weight Tabata + Resistance Training with Modifications

Day 2:

Extended Plank Workout: Core Workout for Love Handles, Abs & Back

Day 3:

15-Minute Body Weight HIIT: No Equipment, Total Body Workout

5 Minute Arm & Back Workout

Day 4

HIIT Full Body Workout: 20 Minutes Per Round

Day 5:

20 Minutes Per Round: Full Body Workout

Day 6:

15-Minute Total Body-No Equipment Bodyweight Workout

Day 7:

Rest Day

 

 

 

 

 

 

 

 

 

 

Hi Everyone!

Welcome to our weekly workout schedule! I’m a bit late getting this posted. I apologize, it has been super hectic and this is the first chance I have had to sit down at the computer and get caught up.

We have a great workout week planned for this week. We are starting this week with the Tabata workout I filmed on Facebook Live last week. If you didn’t get a chance to try it then, you have the opportunity now! It’s a great Total Body routine, and I think you will like it.

Since we are going high intensity on the first workout, we will do a Low Impact Standing Workout for Day 2. I actually love this workout. It is unexpectedly challenging, so don’t be surprised if you feel some muscle fatigue a few days later.

Day 3 is a Total Body HIIT Burn Workout. It’s has some fun and challenging moves, that I think you will like.

Day 4: Grab some dumbbells. We are going to focus on strengthening and sculpting the lower body. I love Lower Body Exercises. The lower body houses some of the largest muscles in the body, so working your Lowe body is a great way to build power, while boosting your metabolism.

Day 5: We are focusing on sculpting and strengthening the core. Your core helps protect t your posture, and form during pretty much every exercise you do. A strong core, improves your stability.

Day 6: We are doing a body weight workout for your legs, arms and glutes.

Day 7: Rest! You earned it. You can stay active with a walk or some gentle yoga.

I hope you have fun with this week’s workout challenge! Let me know in the comments below, or by checking in on Facebook or Instagram what you thought of the workout schedule.

Enjoy!

❤️ Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

 

 

Workout 1:

Total Body Bodyweight Tabata Workout: Challenging Home Workout!

Workout 2:

 

Quick Standing Workout: Core and Buns: Low Impact

Workout 3:

15 Minute HIIT Burn Workout: Body Weight

Workout 4:

10 Minute Workout to Sculpt & Shape Your Thighs & Butt

Workout 5:

Postpartum & Beyond: Week 6: Workout 35: 20-Minute Fat Burning, Tummy Sculpting Workout

Workout 6:

 

Fat Burning, Body Weight Workout for Glutes, Thighs and Arms

 

 

 

Hi Everyone!

Welcome to a new workout week! I have a great list of workouts on the agenda this week. We are actually starting off working out with Jesse. Get ready to crack-up during your workout, because he is sure to have you laughing at least once during the routine. His energy is contagious, and he is sure to keep you motivated during your workout.

Day 1: Total Body HIIT

Day 2: HIIT Core

Day 3: Dumbell Sculpt

Day 4: Lower Body Shaper

Day 5: Core and More Cardio HIiT

Day 6: 35-Minute Yoga Sculpt (Don’t skip this! I know a lot of people skip yoga day, but the benefits are immense. A well rounded fitness routine involves Cardio Training, Strength Training and Flexibility Training.)

Day 7: Rest Today. You’ve earned it, and your body builds muscle when you rest. You can have an active rest day (walking, another gentle yoga day) if you feel up to it.

Set your goal for the week (number of workouts) and track your progress. I like to mark my workouts on a calendar, so I have an easy visual. It helps keep you from skipping workouts, so you are more likely to stay on track.

Last night I filmed a Facebook Live workout. It was an intense Tabata workout, and it will be showing up in next week’s workout routine. If you haven’t checked it out yet, head over to Facebook.com/MelissaBenderFitness and let me know if you would like to see more live workouts. They will still be uploaded to YouTube, but I thought it was a fun change to workout live with everyone. Your feedback helps me decide if it’s something we will continue to do.

 Personally, I thought it was a fun change, to do a Live workout. We always do Real Time Workouts, so that wasn’t much different, but it was nice to picture you guys working out with me at the same time.

For this week’s Bonus Challenge: I want you to focus on your relationship with food. Unfortunately, working in the fitness injury I see a lot of unhealthy relationships with food. I want you to take a look at your eating habits and how they make you feel. Having a healthy relationship with food is more important than sticking to a “perfect” diet.

Its tempting to view foods as “evil” or “good”, but food isn’t inherently either. Food is just more or less nutritious. If you eat something less nutritious it doesn’t make you a failure or a bad person. Just find the balance of eating mostly nutritious foods.

I also encourage you to take pleasure in eating. Whatever you are having, try to take the time to enjoy your meal. It helps you feel more satisfied when you are eating mindfully. Food fuels your body, and it should make you feel good.

 

I hope you have fun with the workout schedule this week! Let me know in the comments below, or by checking in on Facebook or Instagram what you thought of the workouts.

Enjoy!

❤️ Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

 

 

Workout 1:

20 Minute Boot Camp HIIT: Body Weight Workout

Workout 2:

30 Day Challenge: Day 6: 16 Minute HIIT for a Tighter Core

 

Workout 3:

30 Day Challenge: Day 25: 15 Minute Dumbbell Sculpt

Workout 4:

30 Day Challenge: Day 8: Lower Body Shaper

Workout 5:

Core & More Cardio Workout: 15 Minute HIIT Bodyweight

Workout 6:

 

35-Minute Yoga Flow: Lean Strength and Stretch

 

 

 

 

Hi Everyone!

Welcome to this week’s workout schedule! We have six great workout routines on the agenda this week! You will find the video playlist, and links to each individual workout breakdown below.

I hope you are ready for a fabulous workout week! We have a focus on quick, Total Body exercise routines this week. You can go through the workouts once, or repeat them up to three times for a more intense burn.

Always focus on form. Even when you are going for max reps, you want to maintain proper form and range of motion for each exercise. Doing so will maximize the effectiveness of each routine.

Last week we had plans to film two new workouts, but our babysitter was sick and had to cancel. My goal for this week is to film at least one new workout routine to incorporate into next week’s schedule. It’s the last week of the semester before winter break, which means I have projects, papers and presentations to grade this week, but I will definitely be making time to get in my workouts.

Bonus Challenge: Our bonus challenge this week is to focus on stretching. Flexibility helps prevent injury, and allows you to perform each exercise with the full range of motion. You can find some stretches and yoga flows here: https://www.benderfitness.com/category/stretch.

I am slowly, but surely continuing to work on my splits. Some days I am more flexible and I can sink lower into the Pose. My left side is significantly more flexible than my right side, but I continue to work on both.

When you stretch don’t bounce into your poses. With your inhalation relax, and when you exhale slowly deepen the stretch. You might feel some discomfort from moving your body deeper into the stretch, but it shouldn’t hurt. Listen to your body, and remember that flexibility varies on a daily basis.

I have some fun workout plans for the upcoming week and the New Year. I hope you are going to join me for more fabulous workouts! Let’s keep each other motivated and on track.

I hope you have fun with the workout schedule this week! Let me know in the comments below, or by checking in on Facebook or Instagram what you thought of the workouts.

Enjoy!

❤️ Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

 

 

 

Workout 1:

 

Tight Body Fat Burner: Home Workout: HIIT-15 Minutes Per Round

Workout 2:

 

21-Minute Total Body-Fat Burning Workout-No Equipment

Workout 3:

15 Minute Standing Lower Body Exercises: Low Impact: Butt, Thighs, Legs Workout

Workout 4:

15-Minute Total Body Home Workout-No Equipment

Workout 5:

Total Body LIIT (Low Impact Interval Training) Bodyweight Workout

Workout 6:

Awesome 10 Minute Cardio Fat Blaster Body Weight Workout No Equipment

Workout 7: Rest Day.