Hi Everyone!

Welcome to our weekly workout schedule. I have seven workouts on the agenda this week. As always, you can find the video breakdown below, as well as the individual links to each workouts video/breakdown.

I am back to filming new workouts this week. Last week was crazy. We had two Thanksgiving celebrations (I cooked one!) and I threw my sister, Kristen, a baby shower. She is due with her first baby in January.

If you have been following BenderFitness for a while you will remember Kristen from the wedding prep workouts she filmed with me a few years ago. I’m so excited to have another baby joining our family.

I am in workout clothes or scrubs about 90% of the time, so I was also excited to wear real clothing, and high heels. It’s funny. I used to wear heels on a daily basis, but I think my feet have forgotten how to do it. By the time we were cleaning up after the shower, I threw on a pair of socks and reveled in the feeling of my feet being flat on the ground.

I included seven workouts on this week’s schedule. You should still aim to have one full rest day. You can either skip one workout, or stack two workouts to get them all in. Workouts this week range in length from 10-minutes to 30-minutes per round. You also get in a great workout with Jesse. His energy and humor make working out fun.

Jesse and I haven’t filmed a workout together since the 5-year Anniversary of BenderFitness. I may have to plan another double-trouble workout with both of us.

As always, focus on maintaining proper form during each exercise. Go for maximum repetitions during each movement. If you need to take a break, that’s fine, just get right back into it when you are able.

For HIIT workouts, it’s totally normal to sweat and breath heavy. The intensity level will maximize your workout in a shorter amount of time. This workout technique leads to larger/faster gains in muscle strength and power, as well as aerobic improvements in your cardiovascular fitness level. Before you know it, you will be getting in more reps, and feeling strong, healthy and energized after each workout.

Bonus challenge this week: take a moment each day to be thankful for your physical body. Be appreciative of what your body is capable of, and the strength you are cultivating with your workouts. As human beings, we have a tendency to be critical, but practicing gratitude helps us to feel more joyful in our everyday lives. When I use the hashtag #BFBody and #BFBodyFit, it doesn’t just stand for BenderFitness. It also stands for Best Friend Body. Treat your body as you would your best friend. Be kind to yourself. Nurture yourself. Support yourself. Kindness grows kindness. When you start with yourself, you will find that you have more kindness and compassion to share with others. ❤️

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: *Note: This is a workout I filmed a while ago. The photos of me pregnant are not current. 😘

19-Minute Fat Burn: Body Weight Home Workout

Workout 2:

Postpartum & Beyond: Week 5: Workout 29: Lower Body + Core Shaping Workout & Cardio Bursts -30 Minute Home Workout

Workout 3:

Fit & Healthy DietBet Workout Challenge: Day 4: 20 Minute Full Body Workout: Boot Camp HIIT-No Equipment Workout-Burn 200 Calories Per Round

Workout 4:

 

10 Minute Chair Workout: Low Impact: Arms, Abs, Legs

Workout 5:

15 Minute Full Body Toning Workout

Workout 6:

Postpartum & Beyond: Week 5, Workout 32: Sweat & Sculpt 15 Minute HIIT

Workout 7:

10-Minute Booty Sculpting Workout

 

 

 

 

 

 

 

Hi Everyone!

Welcome to a new week of workouts! We have six excellent home workout routines on the agenda for the week. I am excited to start this week with you!

This week, we have a fantastic total body workout plan on the agenda. You can find the video playlist and individual workout breakdowns at the bottom of this post.

Day 1: Total Body Sculpt and Fat Burn. It’s been ages since I last did this workout. I’m excited to go through it again today. Push for Max Reps with good form.

Day 2: We have a Low Impact (but highly effective!) Lower Body Workout on the Agenda. Just because we aren’t jumping, don’t think that this workout won’t challenge you!

Day 3: Total Body Burn. A great Total Body exercise routine. Again, push for max reps. Intensity level is important. Push yourself to work outside of your comfort zone. Sweat, breath heavy, it helps progress your fitness level to work at a higher level of intensity.

Day 4: We have a Cardio Fat Burning Workout on the agenda for today. Focus on form, and max reps. If you need a break, take it and then get right back into the routine.

Day 5: We have a Core focused routine on the list today. If you want a bonus Cardio Burn (I love combining core with cardio) click on the workout breakdown for the day, and you will find an extra core video. No worries if the core routine is enough for the day! Listen to your body.

Day 6: Quick and challenging Cardio is on our plan for today! Push yourself to get in Max Reps to work into your VO2 Max zone, and combine Cardio Burn with Strength Building Plyometric Exercises.

Day 7: Rest! You have earned it!

I am feeling super motivated to get in some great workouts this week. Lately, I have been very aware of how positively exercise impacts my mood and overall energy level. When I exercise I feel like a happier, healthier, and less stressed person. It really does wonders for me in so many ways.

We celebrated an early Thanksgiving last night with my family. It was my first time hosting and cooking. I was nervous, because I never cooked a Turkey before, but I was very happy with how everything turned out. We have another Thanksgiving meal to look forward to later this week with Jesse’s side of the family.

It will probably come as no surprise to you, that I get most excited about the plethora of vegetables at Thanksgiving. We had Ginger Apricot Glazed Carrots, Lemon Garlic Asparagus, Broccoli, Cauliflower, Sautéed Kale, Green Bean Casserole and more. Do you have a favorite Thanksgiving dish?

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. Do you like longer workouts, or enjoy the flexibility of a shorter workout?

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:

Workout to Burn Fat & Sculpt a Tighter Body: 15 Minutes Per Round (HIIT)

Workout 2: *Note: In this post I mention having a car accident. This was a few years ago when I was pregnant with my son. Not a new incident! 😘

Low Impact Lower Body Workout: No Equipment Legs, Thighs & Butt Workout

Workout 3:

16-Minute Total Body Workout: No Equipment, Body Weight Fat Burn

Workout 4:

16 Minute Cardio Fat Burn: HIIT & Sculpt: No Equipment Body Weight Workout

Workout 5:

Kickin’ Cardio Fat Blast & Love Handle Loser Core Workout

Workout 6:

HIIT the New Year Hard: Workout 7: 15 Minute Cardio HIIT Fat Burn

 

 

 

Hi Everyone,

Welcome to the BenderFitness Workout Schedule for this week! You can find the video playlist, and each individual workout breakdown below.

We have six workouts on the agenda for this week. It’s a fun weekly schedule! I didn’t get to film a new workout last week, but we are back to filming this week. That means, at least one Brand New workout will be in next week’s workout schedule.

In the mean time, I hope you enjoy mixing it up with these oldies, but goodies! When you go through the workouts, always focus on form.  Hallenge yourself to get in max reps, and then repeat the workout if you have enough time. Even if you only have time for one round, remember, you will still get in a great workout!

In one of the classes I teach, we focused on Tabata Style Workouts last week. Don’t underestimate the power of a short but intense workout. It’s a great way to improve both your strength and endurance. Just remember to push yourself. You are training your mind and body to work hard and be strong.

The mental training that comes with sticking to a workout program is just as important as the physical training. When you teach yourself consistency, you can apply it to so many different areas of your life. You are training yourself to know that you can push through things that are physically and mentally difficult, and come out stronger on the other side.

For this week’s bonus challenge: Focus on limiting processed foods. That means, eating as many fresh, Whole Foods as possible. Fruits, vegetables, lean meats, legumes, whole grains. If you eat something pre-packaged take a peek at the ingredients and try to eat something with ingredients you recognize. I have to admit….I have been digging into the leftover Halloween candy. They are mini-sized so I haven’t been going too crazy, but I have been eating one to two pieces per day. It’s not a big deal in the long run, but I feel better when I eat better, so I am excited to refocus.

I am also going to start my mornings with some sun salutations this week. I’ve found that I have been very fatigued during the day, and my energy picks up after I workout (usually in the afternoon). So I am going to start my day with a focus on movement.

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. Do you like longer workouts, or enjoy the flexibility of a shorter workout?

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:

30 Minute Total Home Body Workout & Fat Burn: No Equipment Exercises

Workout 2:

12-Minute Workout: Abs, Love Handles & Back: No Equipment Needed

Workout 3:

10 Minute Lower Body Cardio HIIT: Thigh Burning No Equipment Home Workout

Workout 4:

10 Minute Intense Cardio HIIT: No Equipment Home Workout

 

Workout 5:

Stability Ball Workout

 

Workout 6:

20 MINUTE HIIT: FULL BODY FAT BURNING & CARDIO BURN WORKOUT

Workout 7:

Rest your Body! 💪🏼

 

 

 

 

 

Hi Everyone!

Welcome to our workout schedule for the week! You can find the video playlist, and the individual workout breakdowns below.

We have a well rounded workout week, with a bonus focus on building a stronger core. A stronger midsection supports every exercise you do. You core helps you maintain proper form, and protects your back during exercise.

 

Of course, we will still be getting in an amazing Total Body Workout, over the course of the week. Each exercise routine can be completed 1-3X. Choose your number of rounds based on how you feel, and your fitness goals.

Always focus on using proper form, and modify the exercises as necessary. Sometimes, modifying is the best way to respect your body, and progress your strength and fitness.

Bonus goal this week: Do at least one activity (besides exercise) that is focused on your own self care. It can be, participating in an activity that brings you joy, getting a manicure, or taking a warm bath. Anything that makes you happy.

Often, people feel guilty for taking time to focus on their own self care. However, taking time to meet your own needs can help you to be more engaged in other areas of your life.

I have been taking time on a daily basis to meditate, and it helps me feel more present and less stressed. It’s also setting a great example for my son. When he gets angry, or hurt, he takes some deep breaths to help himself calm down. I think it’s very important to help children recognize their emotions, and also find effective ways to manage their own self regulation.

I have been amazed at how quickly Maverick picked up some of the techniques that we are teaching him. It’s never too early (or too late!) to incorporate healthy lifestyle changes into your routine.

So many people live under the constant strain of stress. Stress has a significant, negative impact on your health and wellness. What techniques do you use to de-stress?

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.

❤️ 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 Total Body LIIT Workout: Low Impact, No Jumping, Apartment Friendly

Workout 2:

20 Minute: Core Cardio Fat Burn: HIIT

Workout 3:

40 Minute Full Body Workout: Fat Burning Body Shaping Home Workout (Real Time)

Workout 4:

Standing Tummy & Thigh Workout: 10 Minutes Per Round

Workout 5:

16 Minute HIIT: Great Full Body Workout with No Equipment

Workout 6:

Core & Fat Burning Plyo Workout: 26-Minute Home Workout

Workout 7:

Rest your body! Rest helps your body progress and make fitness gains! Don’t skip your rest day!

 

 

Hi Everyone!

Welcome to our weekly workout schedule!

This week, you have SEVEN fabulous workouts to look forward too! You can pick a workout for each day this week, or stack a couple of workouts on a day when you have more time. One of the benefits of home workouts: you can make them fit your schedule and routine.

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

We start out the workout with a brand new Total Body LIIT (Low Impact Interval Training) routine.

Day two, we move into a Total Body HIIT Workout. I use a jump rope in this routine, but you can do ropeless jumping if you don’t have a jump rope at home. Remember, there is always a way to modify a workout.

Day three is focused on strengthening all of the muscles of your core. You will work your core muscles from every angle with this routine.

Day four is a treat! You get to do a Total Body Workout with Jesse. He is super fun and motivating. He will get you laughing at least once during the workout. Leave a comment and let us know if you want to see him film more workouts.

On Day five you will be focused on strengthening your lower body. Grab a chair and a dumbbell or two for some added resistance. We are focused on building muscle to sculpt our lower bodies.

Day six, we are working the entire body again with a quick, 15-minute per round HIIT. If you are up for it, you can repeat the workout to make it longer.

On Day seven, we are stretching and recovering, with a great yoga stretch flow. Don’t skip yoga day! I know a lot of people skip, but it is amazing for your body.

I hope you enjoy this week’s workout program! Let me know what you think! Tag me in your workout check in posts. Being part of a supportive fitness community can help you stay on track and meet your goals.

I’m excited to keep incorporating new workout routines into our weekly schedules. I have some great new workouts to share with you!

❤️ 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, No Equipment Workout: Low Impact Interval Training (LIIT)

Workout 2:

Full Body Workout: Sweat and HIIT

Workout 3:

Belly Fat Banisher Workout: Ab & Fat Burn HIIT

Workout 4:

The Sweaty Sixteen: 22 Minute HIIT Full Body Home Workout: Body Weight Boot Camp

 

Workout 5:

Quick Lower Body Workout + Lower Body Challenge Move: 15-Minute HIIT Home Workout

Workout 6:

Full Body Sculpt & Sweat: 15 Minute HIIT Body Weight Workout

Workout 7:

Yoga Stretch and Recovery Workout

 

Hi Everyone!

Welcome to this Week’s Workout Schedule!

This week we are focusing  on Total Body Sculpting, and Compound Exercises. Compound exercises, are exercises that use two or more joints to stimulate multiple muscle groups at the same time.

Compound exercises can make Total Body Workouts into a great way to maximize the results of your workout routine in a shorter amount of time. As a parent, I find quick workouts to be a necessity. I want to get in an awesome workout, in the least amount of time. I need my workouts to be quick, and efficient. These routines fit the bill.

I posted the weekly workout playlist below, as well as individual breakdowns to each workout routine. Pick whichever method works best for you.

Sometimes, getting started is the hardest part of the workout. If you find yourself struggling with motivation, try my 5-Minute Rule. If you really don’t want to workout, start your workout anyway, but give yourself permission to quit after 5-Minutes. For me, the hard part is getting started. Even though I give myself permission too quit, once I get started I have enough motivation and determination to keep going.

Bonus Challenge: Last week’s bonus challenge (in addition to the scheduled workouts) was eating more vegetables. This week, I challenge you to try a daily meditation. I aim for 10 minutes per day, but it can be longer or shorter based on how much time you have. I have tried several apps, and I really enjoy Insight Timer. They have a ton of free meditations ranging from just a few minutes to an hour or longer. You don’t need an app to meditate, but I find that I enjoy being introduced to different styles of meditation.

Of course, you are welcome to continue last week’s challenge as well. It’s always a good idea to eat a wide variety of colorful vegetables!

We are filming another new workout (or maybe two if time allows!) tomorrow. So check out Instagram for sneak peeks into the routine. Jesse and I each pick an exercise from each new routine to share on Instagram.

Don’t forget to define your goals for this week. Putting things in writing, and making a plan will help you stay on track. Feel free to tag me in your workout posts on Instagram. I would love to share some encouragement, and feature you in my Insta-stories.

I hope you enjoy this week’s workouts! 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 1:

15-Minute Sculpt, Strengthen and Cardio Burn: Home Workout

Workout 2:

Great Lower Body Sculpt and Shape Workout: Home Workout for Butt and Thighs

Workout 3:

 

12 Minute Total Body Sculpt & Fat Burn: No Equipment HIIT Workout

Workout 4:

Total Body Workout with Fat Burn

Workout 5:

 

Quick Full Body Workout: 15-Minute Home Workout Routine

Workout 6:

 

21 Minute Full Body Workout

 

 

Hi Everyone!

Are you ready to have an awesome week, and feel great? Me too! Exercise makes me feel amazing, and I am excited to share this week’s workout schedule with you.

For the week, we have 6 Fantastic workouts on the agenda. I posted the video playlist below, or you can check out the individual workout breakdowns to each routine by clicking on the daily links.

Take a minute to make a plan. How many workouts are you going to do this week, and when will you do them. Then stay accountable. Mark them off on your calendar or tag me in your check in posts throughout the week on Instagram or Facebook. Having a plan makes you more likely to succeed at sticking to the workouts.

 

Throughout the week, focus on supporting your workouts with good nutritious meals. For me, that means eating plenty of whole foods, vegetables, fruits, whole grains, lean meats, and staying hydrated. Below, I I clouded some photos of recent meals I cooked at home. I aim to incorporate vegetables with every meal.

If you have a favorite healthy recipe, please share it in the comments below, or tag me in a post on Instagram or Facebook. Let me know if you would like me to start posting more meal ideas.

I recently took some time off from filming new workouts to focus on my own workout consistency, nutrition, and meditation. For a long time I have been struggling to find a balance, and taking a step back for a little while has really helped me to do that.

This week, I am getting back to filming new workouts. I will incorporate the new routines into next week’s workout schedule.

I hope you enjoy this week’s workouts! 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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

The Workouts

Day 1: 20 Minute Full Body Workout

Day 2: Lean Lower Body Dumbbell Workout

Day 3: 15 Minute Body Weight HIIT

Day 4: 15 Minute Legs and Core

Day 5: 15 Minute Full Body Workout

Day 6: 15 Minute Total Body Workout and Cardio Burn

Day 7: Rest Day

The Workout Video Playlist: 

 

 

Hi Everyone!

 

Welcome me to this week’s workout schedule! It’s a great week to set some goals, and make them a reality. On the agenda this week, we have six workouts and one rest day. Each workout can be done once, or repeated up three times.

Push yourself outside of your comfort zone, while also listening to the signals of your body. The workout playlist is above, or you can find the individual workout breakdowns/videos below.

Set your goal number of workouts for the week, and keep a workout log. Tracking your progress will help keep you accountable. Putting your goals in writing can help you to successfully achieve them.

If you decide to use the template above, be sure to tag me in your goals. I will post my workout goals for this week on Instagram: @benderfitness

Please tag me in your workout photos! I love to see you doing Benderfitness workouts so I can cheer you on. Being a part of an online fitness community can help you stay on track!

Have fun with your workouts!

Melissa

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

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

 

Day 1:

15-Minute HIIT: Full Body Home Workout

Day 2:

10 Minute Quick HIIT Core Workout with Stability Ball

Day 3:

16-Minute HIIT Full Body Fat Burn: No Equipment, Body Weight Workout

Day 4:

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

Day 5:

15 Minute Cardio HIIT All Over Fat Burn Workout & Thigh Sculpt

Day 6:

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

Day 7: Active Rest Day

 

 

 

 

 

 

 

 

Hi Everyone!

Welcome to this week’s workout schedule! I have a great workout routine planned for the week. I’m super excited to have you joining me to get stronger, fitter, and healthier.

We are starting off the week with a Total Body Workout routine. For Day 2, we will be focused on strengthening and sculpting our core. Day 3, is a Cardio HIIT and sweat for a Total Body Fat Burning Workout. Day 4, we are focused on the core and tush. Day 5, is another Total Body Workout. Day 6, we are back to Core and Legs. Day 7, we have a great Plyometric and Pilates Fitness Fusion Workout.

I included seven workouts this week, but don’t be afraid to take a full rest day. You can replace one of the workouts with a rest day, or do two workouts in one day so that you have one full relaxed day to let your body recover. Your muscles repair and grow stronger while you rest.

I have been refocusing on nutrition. One of my primary focuses is on increasing my vegetable consumption, and adding more colors to my meals. The colors in your vegetables, reflect the different nutrients you are consuming. I’m cooking more, and eating less packaged/prepared foods. I eat a balanced diet, and include all food groups.

I haven’t been eating enough protein, so I started having eggs for breakfast to start the day with a quick protein boost. I prefer to get my protein from food sources, instead of protein powder. My body handles it better, and it helps me to maintain a more balanced diet.

I am also focusing on maintaining my flexibility. I tend to only practice my splits when I am having an issue like back pain or IT soreness. It makes a huge difference in how my body, especially my back, feels when I practice splits. Flexibility practice requires patience and consistency. You will make progress, if you practice.

This week YOU decide how many workouts you are going to do. Don’t wait for motivation to strike. Get it in even on the days you don’t feel motivated. Consistency creates results. You are training your body and your mind when you keep showing up for your workouts. I feel stronger, healthier, and happier when I get in my workouts. It improves my mood and my energy. Make it happen this week, and pay attention to how you feel on the days you workout.

Have a fantastic workout week! Enjoy and have fun! Let’s get stronger together. 😘 If you have any questions that you would like to see me answer in a Q & A video let me know! I am going to do a Live Q and A soon.

❤ Melissa

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

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Individual Workout Breakdowns for Each Routine:

Total Body Home Workout: No Equipment Exercises

Quick Core Workout: No Equipment Belly Sculpting Exercise

 

20 Minute Cardio HIIT and Sweat: Workout to Burn Fat and Sculpt Lean Muscle

Core & Butt Workout with Fat Burning Cardio: 16 Minute HIIT

16-Minute Total Body HIIT Workout: No Equipment, Fat Burning Body Weight Exercises

Quick and Effective Home Workout for your Legs and Core

20-Minute Plyometric Pilates Fitness Fusion: BenderFitness & Sean Vigue Fitness

 

 

 

 

 

Hi Everyone!

Welcome to this week’s workout program! You can use the video playlist above, or the individual workout breakdown posts below.

I have 7 great workouts on the agenda for us this week.

We are starting off the week strong, with a Total Body Burpee Burn. Then we move into a Core and Legs focused workout to start targeting specific muscle groups. On day 3 we are back for another Total Body workout. Day 4 is a Quick Stomach Toning Workout. Day 5, grab a couple of dumbbells for some resistance training. Day 6 is a Glute/Butt Shaping Workout. Day 7 is all about stretching.

This schedule can be modified to fit your needs. You can substitute 1-2 workouts for rest days. Aim to get in 5 great workouts this week. Track your workouts, or post social media check-ins to help yourself stay accountable. Having a support system, whether it’s in person or online, can help you stay consistent with your goals.

Thanks for working out with me! Have fun this week, and let me know which workout is your favorite! I love to see your workout check-ins. Feel free to tag me in your photos or videos on Instagram and I might share them to my story. Seeing your posts keeps me motivated.

I finally feel like I am getting some consistency back into my routine. It’s something that I have struggled with since having my son (two years ago!) I feel stronger, and happier since getting back to my workouts. For me it’s not about fitting into a certain size clothing, or hitting a certain number on the scale. Fitness is about creating a healthier and happier life.

There is nothing wrong with having goals related to achieving a healthy weight, or anything along those lines, but I also encourage you to look at the whole picture. How does exercise, and eating healthier foods make you feel? For me, I feel like everything improves, from my mood to my energy level. I’m more able to find joy in the simple things when I am physically active.

What motivates you, and how does exercise make you feel? Think about it this week, and if you want to share feel free to leave a comment here or on Instagram or Facebook.

Enjoy and have fun! Let’s get stronger together. 😘

❤ Melissa

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

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Workout 1:

30 Day Challenge: Day 15: Burpee Body Burn HIIT: 19 Minutes

Workout 2:

Core and Legs Workout: Exercise for Belly, Glutes, Thighs, and Calves

Workout 3:

16-Minute Full Body HIIT: Home Workout & Fat Burn

Workout 4:

Quick Stomach Toning Workout

Workout 5:

10-Minute Standing Dumbbell Workout: Fast Total Body Workout

Workout 6:

Butt Shaper Home Workout: BenderFitness

Workout 7:

25 Minute Home Yoga Flow: Stretch & Strength

 

 

 

 

Hi Everyone,

Welcome to a brand new week of workouts!

This week we have six workouts on the agenda. Get ready for a fantastic week of exercise to strengthen your body and improve your overall health and wellness. If you are brand new to BenderFitness workouts, remember that you can modify the exercises to suit your personal needs. That can mean doing a lower impact variation of an exercise, or adding weights to increase the intensity of the workout.

As you progress through these exercises you will build strength, endurance, power and overall fitness. When you stick to your program you will see and feel your body growing stronger. Before you know it, you will be pushing through these workouts for max reps without rest breaks.

This week’s schedule includes HIIT (High Intensity Interval Training), LIIT(Low Intensity Interval Training), and Yoga. You will also get in a few Total Body Workouts, along with a Lower Body Workout and Core focused workout. You can check out the playlist above, or each individual workout below.

Thanks for working out with me! Have fun this week, and let me know which workout is your favorite! I love to see your workout check-ins. Feel free to tag me in your photos or videos on Instagram and I might share them to my story. Seeing your posts keeps me motivated.

Enjoy! Let’s get stronger together. 😘

❤ Melissa

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

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness 

Workout 1:

15 Minute HIIT: Total Body Cardio Fat Burn-Bodyweight Workout

Workout 2:

Standing Lower Body Workout: No Equipment Home Workout-Body Weight Exercises

Workout 3:

Sweat Burn Sculpt: 18 Minute Fat Burning Workout for your Core/Abs

Workout 4:

Cardio Sweat: Plyo HIIT Fat Burn Total Body Workout: 15 Minutes per Round

Workout 5:

18-Minute Total Body Fat Burning Workout

Workout 6:

30 Day Challenge: Day 5: Yoga Stretch and Recover

Workout 7:

Rest Day

 

Hi Everyone!

Welcome to this week’s workout schedule. We have a fantastic routine scheduled to help shape and sculpt your entire body. We will be focusing on strengthening, improving our cardiovascular endurance, Burning Fat, and building lean muscle.

Each workout can be repeated up to 3X. The workouts are great on their own, or you can add up to 30-minutes of cardio to them for a bonus burn. Listen to your body along the way, and modify as needed. Remember, as long as you are challenging yourself you are on the right track. Your strength and endurance grows with practice.

For the best results you want to pair the workouts with a balanced diet. Stay hydrated, eat plenty of veggies, and pay attention to how your body is reacting to your diet. Eating healthy shouldn’t mean feeling hungry, adding vegetables is a great way to feel full and satisfied while eating healthy food portions.

Don’t skip the stretching. You can finish any of the workouts with the stretching routine I posted this week, or do it alone on Day 6. Flexibility is an important component of health. A healthy body should combine both stability (which comes from strong muscles) and flexibility to optimize range of motion while preventing injury.

You can use the workout playlist above, or each individual workout breakdown as posted below.

This week I want you to pay attention to how much your body is capable of. When you show up to a workout you are asking your mind and body to do something difficult. It takes strength and mental fortitude to take the first steps. If you are here, you have both of those things. With training your physical and mental strength will improve.

Thanks for working out with me! Have fun this week, and let me know which workout is your favorite! I love to see your workout check-ins. Feel free to tag me in your photos or videos on Instagram and I might share them to my story.

Enjoy! Let’s get stronger together. 😘

❤ Melissa

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

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness 

Day 1:

HIIT: 15 Minute Home Fat Burning Cardio Body Sculpt

Day 2:

Tighter Tummy Workout

Day 3:

Lower Body: Shape and Strengthen

 

Day 4:

Belly and Booty Workout

Day 5:

HIIT Don’t Quit! 15 Minute Interval Workout

 

Day 6:

Stretching for Runners: IT Band, Shin Splints, Hip Flexors & Back

 

Day 7: Active Rest Day

 

 

 

 

 

 

 

 

Hi Everyone!

Welcome to this week’s workout schedule. The video playlist is above (Click the three lines in the top left of the video to see the whole playlist for this week). I also posted links to the individual workout breakdowns below. If you prefer to see the written breakdown of each workout (instead of just following along with the video) you can scroll down and check those out.

We have a great workout program planned for this week.

Day 1: 21-Minute HIIT Full Body Workout. For this workout, grab some dumbbells, a chair (or something you can put your feet up on), and a jump rope. If you don’t have dumbbells or a jump rope you can complete all of the exercises with body weight.

 

Day 2: This 20-Minute Boot Camp Sculpt doesn’t use any equipment. It’s a great Total Body Workout, and can easily be performed as a LIIT routine. For a LIIT (Low Impact Interval Training) version of this workout complete High Knees Marching for each cardio interval, and do a Plie Squeeze, instead of the Plie Jump.

 

Day 3: This is a Total Body HIIT workout that will get you moving and laughing. Working out with Jesse is always fun!

Day 4: This is a quiet, low impact, standing workout. You don’t need any equipment, but you will get a great workout for your core and glutes.

Day 5:  Tighter Tush and Abs workout. When I filmed this workout, I combined it with running one mile mid-workout. Another great option is to pair it with my 10-Minute Jump Rope Workout for a bonus cardio burst.

Day 6: 23-Minute Yoga Fitness Flow. Don’t skip yoga! This great stretch and strength flow will help prevent injuries. Flexibility is an important part of fitness.

 

Thanks for working out with me! Have fun this week, and let me know which workout is your favorite! You can follow along with the workout video playlist above, or the individual workout breakdowns below.

❤ Melissa

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

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness 

Day 1:

21-Minute HIIT: Full Body Workout

Day 2:

20 Minute Boot Camp Sculpt Workout- No Equipment Exercises

Day 3:

20-Minute HIIT Boot Camp: Thigh & Belly Fat Burning Workout-No Equipment

 

Day 4:

Standing Core + Glutes Workout: Quiet & Apartment Friendly

Day 5:

Tighter Tush and Abs: Full Length

Day 6:

23 Minute Yoga Fitness Flow

 

 

 

 

Hi Everyone!

Welcome to this week’s workout schedule! This is a fantastic program to work your entire body. This week we are focusing on sculpting, strength, cardio and flexibility for a well rounded fitness program. To maximize your overall health and wellness, it’s important to incorporate strengthening, cardiovascular exercise, and stretching.

I included exercises with a little extra glute training this week, because the large muscles of your lower body do an excellent job at increasing the overall burn of your workout.

Most of the workouts this week are body weight exercises. I also incorporated some dumbbells for resistance training/building strength, and a stability ball to challenge your muscles. If you don’t have a stability ball you can substitute this 10-Minute Standing Abs Workout. 

Remember, you don’t need a ton of equipment to get in a great workout! There is always a way to modify the program to fit what you have at home.

Nutrition goals: This week focus on adding more vegetables to your plate. Aim for half of your meals to be made up of vegetables. The more variety in colors, the more nutrients you are taking in. Don’t forget to stay hydrated, it helps optimize your brain and body, and it can reduce over-eating.

Have fun with this week’s workouts! Be sure to check-in throughout the week. It will help you stay on track and be accountable for sticking to your workouts. 💪🏼 I love to hear about your progress, and how many workouts you get in during the week.

One of my goals for this week is to film some new workouts for next week’s workout schedule. I will also be posting my own check-in photos throughout the week.

Thanks for working out with me! Have fun this week, and let me know which workout is your favorite! You can follow along with the workout video playlist above, or the individual workout breakdowns below.

❤ Melissa

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

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness 

 

Day 1:

Leg, Butt & Thigh Shaping Workout: 30 Minute Home Exercise Program

Day 2:

10-Minute Stability Ball: Butt & Belly Workout

Day 3:

Fit & Healthy Exercise Challenge: Day 25: Lower Body Sculpt for Butt, Thighs and Legs & Low Impact Abs Workout

Day 4:

20-Minute Boot Camp: Full Body Workout (No Equipment)-Fat Burning Workout

Day 5:

Slim and Sculpted Arms: Home Workout

Day 6:

30 Minute Yoga Flow

Day 7:

Rest Day!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Hi Everyone!

Welcome to this week’s workout schedule! I have some brand new workout routines for you this week. Get ready to have a great week of workouts, because I think you are going to like them! You can find the full workout playlist below, as well as links to each individual workout breakdown.

Day 1: We are starting the week off with a Full Body Workout. This routine incorporates plenty of Cardio, and Total Body Strengthening. I was dripping sweat by the time I finished this one. One round will take 20-Minutes to complete. If you’re up for the challenge, you can repeat the workout up to three times.

Day 2: Today’s workout is focused on the Lower Body. Grab some dumbbells (or complete with body weight if you are working your way up to resistance training), and a chair or bench (something you can put your foot up on). That’s all you need to get in a great Lower Body Workout. This routine will work your legs, thighs and glutes to burn and sculpt a stronger lower body.

Day 3: 20-Minute Boot Camp Sweat with Jesse. Get ready to be high energy, because Jesse has a way of motivating you to really get you moving! I can never make it through one of his workouts without laughing.

Day 4: 12-Minute Ab Toning Workout. This is a great routine to build strong and leaner muscles throughout your core. It’s a low impact routine, so no jumping, but it’s highly effective.

Day 5: 30-Minute Total Body Home Workout. Grab your dumbbells, and a chair for this workout routine. It’s a great full body exercise program. If you don’t have dumbbells, you can complete this workout with bodyweight.

Day 6: Stretch and Strength, all rolled into one workout routine. Today’s workout combines Yoga, Pilates and some BenderFitness moves into one great workout fusion. Challenge yourself to try it!

Day 7: Rest today! You’ve earned it! Always incorporate at least one full rest day into your workout week. It’s fine to stay active, but aim to keep your heart rate lower today so your body can recover and gain strength. Rest is just as important to your program, as the workouts are. Don’t skimp out on your rest.

Have fun with this week’s workouts! Be sure to check-in throughout the week. It will help you stay on track and be accountable for sticking to your workouts. 💪🏼 I love to hear about your progress, and how many workouts you get in during the week. I am recognizing a lot of the names from my daily check-in posts, and I absolutely love your consistency.

Thanks for working out with me! Have fun this week, and let me know which workout is your favorite!

❤ Melissa

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

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

 

 

Full Body HIIT: Home Workout and Cardio Burn: Body Weight Exercises, No Equipment

Target: Lower Body Workout: 5 Exercises You Can Do at Home for Stronger Butt and Thighs

20 Minute Boot Camp Sweat: Full Body Fat Burn Workout-No Equipment

12-Minute Ab Toning Workout + 10-Minute Cardio Fat Burning Workout

30-Minute Full Body Home Workout & Fat Burn

Yoga, Pilates, Bender Fitness: Workout Fusion

 

 

 

 

 

 

Hello my friends!

Welcome to this week’s workout schedule! As you can see in the workout playlist above, we have an exciting week of exercise planned (links to each individual workout are posted below). Together we can focus on living a fitter, healthier life.

Im excited for this week, because I am feeling exceptionally motivated and ready to get moving! The truth is, I don’t always feel that way. Some days I dread my workouts, but without fail I feel better and happier after I get them done. On the days when I really don’t want to do it, I notice the most impact on my mood and attitude once I get some exercise in.

Last week, I read a study that showed a decreased risk of Alzheimer’s through controlling blood pressure. Exercise and a healthy diet is a great way to maintain a healthy blood pressure. In my line of work (both fitness and Occupational Therapy) I directly see the impact of lifestyle choices on long term health. The choices you make now will directly impact your future.

When I get patients in their 90s to 100s who are in exceptionally good healthy, mentally and physically, I always ask them what they attribute their health to. Without fail they tell me exercise. Often, they made a habit of walking or doing another form of exercise on a daily basis.

Sometimes it’s hard to stay motivated by future benefits, so I encourage picking small goals or milestones along your journey and celebrating when you achieve them. It can be hitting a certain number of reps during an interval, getting through a specific exercise without a rest break, or hitting a certain time in your next 5K.

This week make a list of fitness milestones that you would like to achieve on your journey. They can be big or small. For example, if you want to be able to do 20 pull ups, but right now you can’t do any, make 20 pull-ups your long term goal. Set some short term milestones to achieve along the way (1, 5, 8, 10…) and track your progress.

This technique will help you stay on track, and recognize the changes you are making.

Have fun with the workouts! Be sure to check-in throughout the week, it helps you stay on track and be accountable for sticking to your workouts. 💪🏼 I love to hear about your progress, and how many workouts you get in during the week.

Thanks for working out with me!

❤ Melissa

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

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Individual Breadkdowns for this Week’s Workout Schedule:

 

Lower Body Challenge: Day 1

20-Minute, Plank, Push-up and Burn: Body Weight Workout

15 Minute HIIT: Dynamic Full Body Workout

20 Minute BootCamp: Full Body Fat Burning, Muscle Shaping Workout

Total Body Workout- No Equipment Exercises (LIIT) #BFBody Workout Program

Post Run Recovery Stretch: Stretches Injury Prevention for Athletes

Strength and Stretch Yoga: 20 Minutes

 

 

 

 

 

 

 

Hi Everyone!

Welcome to this week’s workout schedule! Below you will find 6 different home workouts to try this week. These workouts use little or no equipment, and can be done anywhere. The seventh day of this program is a Rest Day. Be sure to use your rest day to allow your body to recover, and gain strength.

Below each workout video is a link to the full workout breakdown, if you prefer to see a list of each exercise be sure to check that out.

Day 1: We are starting with the Lower Body. Working on your lower body is fantastic for your biomechanics, and helps improve your strength all over. The power for most of your movements comes from the lower body. This area houses some of the largest muscles in your body, and is responsible for a lot of calorie burning.

Day 2: Total Body Workout Routine to Burn Fat and Build Strength. This is a Total Body Workout, completed interval style. Go for maximum reps without sacrificing form. Remember, if you burn out and can’t complete any more reps: take a break and get back into it when you can. When you max out an exercise, that means you are entering strength building with your body.

Day 3: Quick Standing Workout, Core and Buns: Low Impact. This is a fantastic routine. It’s one of those exercise programs that sneaks up on you. It looks easy, but it targets some of the hard to work areas, and you will feel it the next day.

Day 4: Total Body Fat Burning Workout, No Equipment. You don’t need any equipment for this routine. Just focus on form, and maximizing your reps for each exercise.

Day 5: 30-Minute Total Body HIIT workout with both of the Benders. This is a fun one! Grab a couple of dumbbells, and get ready to challenge yourself. Jesse and I should get in front of the camera together more often!

Day 6: It’s a yoga day! Don’t skip this routine. This program is designed for both stretch and strength. You will feel amazing, and target some muscles you might not have ever noticed before. It’s a great flow.

 

Have fun with the workouts! Be sure to check-in throughout the week, it helps you stay on track and be accountable for sticking to your workouts. I love to hear about your progress, and how many workouts you get in during the week.

Thanks for working out with me!

❤ Melissa

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

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Day 1: 

Home Exercises for Strong, Lean, Legs

Day 2: 

Total Body Workout to Burn Fat and Build Strength

Day 3:

Quick Standing Workout: Core and Buns: Low Impact

Day 4: 

Total Body Fat Burning: No Equipment Workout

Day 5: 

30-Minute Total Body Fat Burn

Day 6:

Yoga Stretch and Strength

 

 

 

Hi Everyone!

Welcome to this week’s Workout Schedule! I have a great program planned for this week. It’s well rounded, and incorporates everything from LIIT (Low Impact Interval Training), HIIT (High Impact Interval Training), Yoga, Tabata, and Resistance Training.

That means, we will be getting in a fantastic week of workouts. This exercise program will challenge your body in multiple ways, so that you are always progressing, without getting bored.

Each workout can be done once per day, or repeated up to 3X per day. Modify your schedule based on your personal workout needs. The video playlist is below (in the top left corner of the video you will see three lines, and a sideways triangle: click that to see the full video playlist). I also included links to each workout, with the workout descriptions below. If you want to see the full workout breakdown you can check those out below.

Day 1

Total Body LIIT (Low Impact Interval Training) Workout: This is a great total body exercise routine. You don’t need any equipment. Just grab a workout mat and follow along with the video.

Day 2

Total Body Fat Burning Home Workout: Core, Thighs and Glutes. You don’t need any equipment to complete this routine. Go for maximum repetitions, and don’t sacrifice form.

Day 3

Total Body HIIT: With a Focus on Core  AND Four-Minute Tabata Lower Body Workout. The first routine is focused on strengthening your core. You will work your midsection from every angle. The second routine takes only 4-minutes, but is a very intense lower body workout. If you “burn out” (hit max reps during an exercise) don’t worry! That means you are building strength and endurance. Aim for max reps.

Day 4

40-Minute Power Yoga with Melissa and Sean Vigue.  Sean celebrated a birthday this week, so of course I had to include him in our weekly workout playlist. This is a great total body routine for strength and flexibility. I know a lot of people skip yoga day….DON’T SKIP IT! It’s a great routine.

Day 5

Glutes, Core and More: Dumbbell Workout. Grab your dumbbells, and your sense of humor! Jesse is teaching this workout. That means it’s high energy, and you are bound to laugh during the routine at some point. This is a great routine for runner’s and non-runner’s alike.

Day 6

10-Minute Tighter Tummy Workout. This routine is focused on your core. It’s fast, but challenging. If you are up for it, repeat it, or pair it with some cardio of choice (walking, running, swimming, biking, hiking….the options are plentiful!)

Day 7

Active Rest Day. You can switch your rest day to earlier in the week if needed. Listen to your body, and be sure to use your rest day to recover. During rest we build strength.

Have fun with the workouts! Be sure to check-in, it helps you stay on track and be accountable for sticking to your workouts.

Thanks for working out with me!

❤ Melissa

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

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Good Morning Everyone!

I hope hope you are ready for a fantastic week of home workouts. You can do each of these exercise routines at home, or bring them with you to the gym, or even a hotel room. The workouts in our schedule this week use little to no equipment.

A few of this week’s workouts include dumbbells. I like adding dumbbells into some of my workouts to maximize the strength gains, and continue to progress my fitness level. Choose a weight that adds challenge to the movements, without sacrificing form. If you max out (can’t do any more reps) it means that you are entering the strength building phase, which is great for our metabolism.

Remember: Your workouts should be challenging! If it feels too easy, it’s time to add more weight, go for another round, or aim to get in more reps during each interval. Struggling through the last few reps, being out of breath, and sweating are all signs that you are working at the right level of intensity.

During this week all workouts can be repeated up to 3X. Do them alone, or pair with 30-minutes of Cardio of your choice. Take one active rest day this week to allow your body to recover. Rest helps you grow stronger, and is an integral part of the workout program.

Day 1: Standing Abs Workout: Grab your dumbbells for this standing core workout. No crunches, or getting up/down from the floor during these exercises. It’s quick and efficient. Repeat the workout up to 3X to maximize your results.

Day 2: 16 Minute Cardio Fat Burn HIIT: You don’t need any equipment for this routine.  Challenge yourself to go for maximum repetitions. Get sweaty, and workout yourself into the cardio burn zone. Breathing heavy during this routine is totally fine!

Day 3: Booty Bump Up AND 5-Minute Arm/Back Workout. The Booty Bump Up Routine will only take 12-Minutes Per Round. You don’t need any equipment for this workout routine. Even though it’s called the Booty Bump Up, this is a total Body Workout. Challenge yourself to get in max reps during each interval. The five minute arm workout uses dumbbells and a chair.

Day 4: Lower Body Sculpt and Fat Blast. Push yourself for maximum reps during this routine. Try to go outside of your comfort zone to challenge yourself today.

Day 5: 20-Minute HIIT Boot Camp. You get to workout with Jesse today! That means you will get in a great workout, and probably laugh while you are doing it. His energy is contagious!

Day 6: Workout for Strong Lean Legs. Total Body routine, with a focus on strengthening your lower body. Your legs are home to some of the largest muscles in your body, which means keeping them strong keeps your overall strength and metabolism boosted.

Day 7: Rest. Let your body recover so you are ready for next week’s workout selections!

Let me know how you feel throughout the week. I will be posting check-in posts on Instagram and Facebook. Checking in helps keep you accountable. We can all stay on track, and strive to hit our goals together. We are stronger together, so don’t be afraid to encourage each other.

Have fun this week!

❤ Melissa

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

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

*The playlist is above. To see all workouts in the playlist look to the top left corner of the video. There are three horizontal lines with a play button. If you click those lines it will drop down the list of videos. You can also find the full playlist on my YouTube channel. ❤ 💪🏼*

 

Hi Everyone!

Are you ready for this week’s workout schedule? Six different workouts that you can do at home, all combined in one easy playlist. Each workout can be repeated up to three times. I recommend aiming for 30-60 minutes of total exercise per day. That can mean repeating a workout, or going through the routine once and also getting in a run or walk.

Day One starts with a 20-Minute workout for your core, arms and legs. This workout is led by Jesse. His energy is contagious! You get extra kudos if you can keep up with him. Those of you who have been following BenderFitness workouts for a while, know that Jesse is a runner. He uses our HIIT workout to maximize his running speed, prevent injury and maintain muscular balance and strength.

Day Two is a 15-Minute Total Body Workout. You’re working out with me today. You don’t need any equipment. Just push yourself to get in maximum reps without sacrificing form.

Day Three is focused on the lower body. Don’t let the fact that it’s low impact fool you. I created LIIT (Low Impact Interval Training) workouts to maximize strength gains, without putting a lot of pressure on your joints the way plyometrics do. It’s also a great option if you need a quiet workout (apartment friendly and sleeping baby friendly!)

Day Four is a 20-Minute Total Body Cardio Sculpt and Fat Burning Exercise Routine. Challenge yourself to get in max reps. You should be breathing heavy, sweating, and challenging yourself to move past your current limits. If you max out on reps, that’s a good thing! Strength improves when we max out. Rest and then keep on moving!

Day Five is a Lower Body and Core Workout with Cardio Fat Burn. This is a fantastic 30-Minute workout. Gran some dumbbells to add resistance to this workout, or do the exercises with Bodyweight. You will need a chair or bench for a couple of exercises during this routine.

Day Six is a 12-Minute Core and Back Workout. It’s quick and effective. This routine is a great way to finish your workout week.

Day Seven is a rest day. Rest is Important for letting your body heal and your strength improve. Don’t skip your rest day! You can stay active, but it should still be restful and fun. One of my favorite active rest activities is kayaking. It’s fun, and relaxing at the same time, but it definitely keeps your body moving.

Remember, there are many approaches to fitness. I like to combine my workouts with an active lifestyle. Being outside makes me happy, and I feel that it’s very important to let my son experience being outside as much as possible. Sometimes that means a family hike, or a family kayaking trip. Depending on where you live your options might be a little bit different, but keeping yourself moving will help you feel good.

Let me know how your workout week goes. I highly encourage you to write down and track your workouts. It will help keep you accountable. Write down how many rounds you do, and any extra cardio you get in. Track how you feel. When you have a visual reminder of your consistency and progress it helps you stay on track.

❤️ Melissa

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

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness