Welcome to this week’s workout schedule. This week, we have five different home exercise programs on the agenda. Two of the workouts use a little bit of equipment to maximize the burn. The only equipment you need is a chair and a dumbbell. If you don’t have a dumbbell, you can do the exercises with body weight, or grab something from around the house to add some resistance to your workout.
Remember, Intensity Matters. It is important to push outside of your comfort zone during your workouts. It’s okay to struggle, sweat, breath heavy…when you are in this zone you are teaching your body to adapt and work on a higher level. You are teaching your brain how much your body is capable of.
Exercise is actually a fantastic form of Brain Training. You learn how strong you are, how much you can endure, and how to push through discomfort to achieve your goals. This doesn’t just apply to fitness, any time you learn something new you are moving outside of your comfort zone.
Fun with my son at the Zoo.
My Week: I have been staying super active this week with activities like Hiking and bringing Maverick to the Zoo. Today, I would also like to get in a good run. I’m supposed to be running a 5K this weekend, and I am definitely not in racing shape. I’m not worried about finishing the distance, but racing is a whole other beast. Like working out, a big part of racing is learning how hard you can push yourself, while still being able to sustain your effort to complete the entire workout.
Please let me know what you think of this week’s workout schedule. Did you find it challenging enough? Did it help you stay on track? Your feedback helps me to continue to develop programs and workout schedules.
As you can see below, I also included a bonus cardio jump rope burn workout. It is optional, but can be added to any of the workouts as a bonus burn to amp up the intensity. Listen to your body, be sure to incorporate rest days, and support your efforts by staying well hydrated and making some great nutritional choices.
Have a wonderful day, and thank you for working out with us!
<3 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
Cardio Bonus: This Jump Rope Routine Can Be Added to Any of the Daily Workouts as a Cardio Bonus:
Welcome to this week’s workout schedule. This is a great week long workout program to help you stay on track and get in your workouts. We are also filming new workouts this week, so be sure to stay tuned.
I have posted links to five workouts below. This is a great, well-rounded workout program. It will work on all areas of fitness: strength, speed, power, flexibility, and coordination. Focus on form during the movement. Push yourself outside of your comfort zone.
It doesn’t matter how many reps you get in, but intensity level matters. As long as you are pushing/challenging yourself you are on the right track. If any of the workouts feel easy, it’s time to push for more reps, or even add some weights. Challenging yourself teaches your body to adapt to doing harder things. Challenges make us stronger.
I am also adding running back into my routine. It’s been a stop and go process for me, so I am focusing on getting in three runs per week. On running days I do one round of my workout and a 30-40 minute run. I aim for approximately one hour of total workout time.
Our family has been making the most of the gorgeous weather. We love sunshine and spending time outside. I love introducing our son to new experiences. I am going to write more about doing mini-adventures with my family. There are a lot of ways to stay healthy and active, outside of traditional workouts. Many people are nervous to try new experiences with toddlers, but it’s amazing how well they can adapt when given the opportunity.
Nutrition: This week I am focusing on staying hydrated, and getting in more fruits and vegetables. The more colorful your diet, the more varied your nutritional profile. Lately, I have been falling into the trap of convenient foods. This week I am going to focus on doing more prep so that it’s easier to stay on track.
On Instagram, I was recently asked if I follow a low carb diet. I do not. My body doesn’t feel good when I am low on carbs. I just focus on eating a balanced diet with plenty of fruits and veggies. I don’t eat red meat. I eat a lot of chicken, salmon, and shrimp. I tend to share more veggie dense meal photos on Instagram, to give people ideas of how to incorporate more vegetables into their diets.
I hope you enjoy this week’s workout schedule! Let me know what you think, and how you feel. As we film new workouts I will post sneak peek moves on Instagram/Facebook. It is a HUGE help to BenderFitness when you like or comment on our posts on Instagram and Facebook. Nowadays it is a struggle to get our posts seen, which really hurts our website. The bigger businesses, which can afford to sponsor their posts are able to be seen, and smaller sites like ours don’t even show up in people’s news feeds. When you comment and like, it makes our posts more visible and tells Facebook and Instagram that you want to see more like that.
Have a wonderful day, and thank you for working out with us.
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
Welcome to this week’s workout schedule. I have 5 workouts in this week’s rotation.
This week’s #BFBodyFit Workout Schedule includes the following types of workouts:
HIIT Workout LIIT Workout Strength Training Workout Stretch/Flexibility Total Body or Area Focused Workout (This one will rotate)
This workout combination style provides cardio, strength training, and flexibility training. The combination will help you achieve your ultimate health and wellness, and help with injury prevention. I have been incorporating more focus into my workout style to creating a holistic approach.
Since having my son, I struggle at times to get in all of my workouts. This approach, and schedule, helps keep me on track. It’s important to incorporate all facets of fitness to maximize your physical health.
Making progress with my splits.
This winter has been physically and mentally challenging for me. It has been brutally cold and snowy. In fact, I woke up this morning to several inches of snow outside again today. I’m thankful for home workouts, but I definitely miss the ability to go outside for a walk or run. I do most of my walking and running with my son in the running stroller, so during bad weather it isn’t an option for me anymore. I am anxiously anticipating the change of seasons, and increased warmth and sunshine.
I have been focusing on meditation, and organization at home to help improve my focus. I find that when I am home, if things are disorganized, I have trouble focusing on my self care and wellness. My to-do list lingers with guillotine like intentions, and I find it harder to be present and committed to my workouts. The problem with that is, my son is one. Having a one year old, means there is a pervasive amount of disorganization occurring at any given moment, and it flows into my workout space.
This week, my organization goal is to declutter and donate. I have been making a lot of progress, but we still own too much stuff. Living in a less cluttered/cleaner space is linked to decreased stress and improved food choices. Did you know that clutter is actually linked to over eating?
Getting organized at home. Hanging photos and checking off my To-Do list.
The Home Organization Project: Below are some of the things I have done so far.
Frame and Hang Photos (photos and frames have been hanging around and creating clutter)
Organize clothes and toys my son has outgrown
Get rid of clothes we no longer like/wear (not done with this)
Declutter Tupperware drawer and recycle anything we don’t use
Declutter the top of the fridge
Get rid of socks with no match
We hosted our first Easter over the weekend (usually one of my sisters hosts the holiday), and my organization, prep, and planning made the holiday go smoothly and stress free for myself and our guests.
Easter Place Setting
I created a menu, and did as much prep as possible the day before, to limit my obligations on the day of. The result, was a beautiful family holiday, where I got to enjoy my time with everyone instead of stressing about getting everything done. Do you have any organization tips or techniques? Comment below and let me know.
I look forward to working out with you. Let me know how you like this week’s scheduled exercise program.
Enjoy enjoy the exercises. There are 5 routines for you to try this week.
Have fun!
❤️ 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
Welcome to this week’s workout schedule! I hope you are ready to have a wonderful week of exercises to make you stronger and healthier. I have selected 5-workouts to share this week. This is a balanced, Total Body workout schedule.
This routine combines strengthening, stretching and endurance. It will help you to improve your health and fitness in all areas. Functional fitness helps to prepare you for anything and everything life might throw your way. When you are physically healthy it allows you to participate in, and enjoy life more thoroughly.
Unsweetened Almond Milk, 1/2 frozen banana, 2 cups fresh spinach, 1 scoop vegan protein powder. *You can use 1/2 cup Greek yogurt instead of protein powder.*
Nutrition: Goals for this week.
1. Stay hydrated. Be sure you are drinking enough water on a daily basis.
2. Eat your veggies/colors. Eating a variety of different colored vegetables means that you are consuming a wider range of nutrients. Aim to eat between 2.5-3 cups of vegetables on a daily basis.
Challenge Yourself: A huge part of training is being able to push yourself. It is important to learn to connect with your body in order to recognize when you can push a little bit harder, and when you need rest. A huge part of your health is mental. You need to find a balance in life and exercise.
I have been posting daily workout challenge bonus exercises on Instagram. It’s an easy way to stay motivated and get in some extra movement each day. On a personal level, I have also been challenging myself to go outside of my comfort zone and practice more arm balances and yoga moves.
The practice of yoga is where my love of fitness first started, and I have really enjoyed getting back to my roots. It has been good for me physically and mentally. It is good for your mind and body to try new things. It helps prevent stagnation in your life and workouts. It is also mentally refreshing to see yourself progressing in areas, or poses, that once seemed impossible.
Practicing Flying Pigeon Pose.
As you progress through this week, I encourage you to check in and let me know how you are doing. It will help you stay accountable, and links you to a supportive community. This will help you stay on track.
I look forward to working out with you. Let me know how you like 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
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
Welcome to this week’s workout schedule. I have five workouts planned for this workout. You can find links to the total workout breakdown, and the video of each workout below.
In addition to to these workouts I will be posting a daily bonus move exercise challenge. So be sure to follow me on Instagram or Facebook if you want to try the challenge move.
Maverick woke up while I was filming exercises for our bonus move of the day challenge.
Our workout schedule is as follows:
HIIT Workout LIIT Workout Strength Training Workout Stretch/Flexibility Total Body or Area Focused Workout (This one will rotate)
Of course, you can always modify the workout schedule to best suit your needs. Each workout can be done once, or repeated if you want a longer/more intense workout. Please leave a comment and let me know when you get in the workouts. It helps you stay accountable, and it lets me know if you are finding the workouts helpful.
Research shows, that when you have support (virtually or in person) you are more likely to stick to your goals. We have created a really great team and community here.
I am mid-way through the semester for the yoga class that I teach. It has helped motivate me to continue practicing and progressing some poses that I haven’t worked on in a while. I have some slight scoliosis (which has been greatly helped by exercise) and back bending has always been a challenge for me. As a result, it’s something that I haven’t practiced as often as I should.
I am re-focusing on health as a whole. That means finding balance in both body and life. I am spending more time meditating, and less time procrastinating. In life we should always be changing, adapting, progressing, and experiencing new things.
I encourage you to try something new this week. It can be a new food, new music, a new exercise or yoga pose, anything. Purposefully take a moment and go outside of your comfort zone. It doesn’t matter if your trial is a failure or a success, because the point isn’t winning or succeeding. Focus on trying something new for the pure experience. We are most limited by the things it never occurs to us to try.
Trying plain frozen yogurt with strawberries and blueberries.
I try to provide my son with new experiences, because it is good for him. The same remains true for adults. Experiencing new things is great for us. It can help us to live a more fulfilled life, and introduce us to new things that we love.
Let me know what you new thing you try this week, and what you think of the workouts.
Have fun with this week’s workouts! I love seeing your check-in posts and comments! Don’t forget to use the hashtags #BenderFitness and #BFBody and tag me in your posts.
I would love to hear which exercise you found the most challenging, and which one you liked the most. Don’t forget to check out my Move of the Day Bonus challenge!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
For my none 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
Welcome to this week’s workout schedule. This is a fantastic, total body, home workout program. All you need is a couple of dumbbells and a yoga mat. If you don’t have any weight’s you can choose to do the movements with bodyweight or grab something from around the house to add some resistance to your workout.
I included the workout videos below, as well as a link to the workout breakdown. Let me know if having both helps you, or if you prefer to see everything on one page.
#BFBody Workout Program: I am in the process of creating a new workout program. It’s called #BFBody and it is focused on fitness and wellness. The general breakdown of the new program will be similar to what you see below:
HIIT Workout LIIT Workout Strength Training Workout Stretch/Flexibility Total Body or Area Focused Workout (This one will rotate)
The new program is a combination of new, and current BenderFitness workouts. My goal is to launch the new series by my birthday, which is just a few weeks away. I want to focus on building strength, confidence, and becoming best friends with our bodies. Fitness and Health aren’t just physical experiences. It’s also a balance of mental health, emotional health, stress management and more.
I have always believed in creating a health/life balance, but the importance of that goal has crystalized since I gave birth to my son. I want you to commit to making your own health, and life balance, a commitment when you join my workout program. I want you to be physically healthier, but also happier. Do you have any other goals for your overall health and wellness? Let me know in the comments. Your feedback helps me develop my programs.
Have fun with this week’s workouts! I love seeing your check-in posts and comments! Don’t forget to use the hashtags #BenderFitness and #BFBody and tag me in your posts.
Let me know how you feel and what you thought of the exercises and the schedule. I’d also love to hear which exercise you found the most challenging, and which one you liked the most.
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
For my none 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
Welcome to this week’s workout schedule. This is a great, balanced, workout routine. You will work your entire body, burning fat, and improving your fitness level. I also included a great yoga and stretching routine. Please don’t skip the yoga. I know that a lot of people skip stretching. Keeping your flexibility not only helps prevent injuries, but also helps you maximize your workouts.
Why should you include stretching into your routine? When your muscles are flexible you are able to move through the full range of motion for each exercise, and maintain good form. When you are limited by tight muscles it is easier for your body/muscles to develop compensatory movement patterns. That means that instead of activating the targeted muscle, other muscles are taking over to assist with the movement. So stretching helps prevent injury, and helps you activate the appropriate muscles.
Keeping your back flat, and hinging at the hips (instead of arching through the back) helps you maximize the stretch for your hamstrings and low back. Using the chair assists with form, and also adds a stretch through the upper back/shoulders.
Eat Right: This week focus on pairing your workouts with nutritious food choices. Food is fuel for your body. Your body works best when it is fueled by foods loaded with vitamins, and variety. Remember to eat your colors. Different colored fruits and veggies have different vitamins. Also, be sure to drink enough water. Last week I noticed that I was ravenously hungry, even shortly after eating. I knew I was eating enough, and couldn’t figure out why I was having such intense food cravings. I realized that I was dehydrated. I was so busy that I wasn’t drinking enough water. Your body can confuse thirst and hunger signals. As soon as I took a sip of water I realized how thirsty I actually was.
*Don’t over hydrate either. It is possible (and dangerous!) to drink too much water. I aim to have about 8-12 eight oz glasses of water per day. Depending on how thirsty I am (and how much of a sweat I worked up during exercise) I may have a bit more or less.
Staying hydrated.
Let me know what you think of the workouts. I hope that you enjoy this week’s schedule. If you post a check in on social media don’t forget to tag me in it! I definitely recommend tracking your workouts in some way (whether via social media, on a calendar, or some other way that works for you).
Have fun!
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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
I have a fun workout schedule for you this week. These workouts will work and challenge your entire body. This is a balanced workout program that will help you strengthen your entire body, burn fat, and build lean muscle.
Remember, muscle is great for creating a strong healthy body, and a faster metabolism. Lean muscle is also what gives your body shape. I still meet a lot of women who are afraid of putting on muscle (confession….I used to be afraid of putting on too much muscle before I ever started working out!) Strong muscles are amazing. They help boost your confidence, and appreciation for your own body. Exercise and sports help us to realize that our bodies are capable of so much.
Each workout link below is clickable, so be sure to bookmark this page to return to throughout the week.
Life Update: Jesse’s birthday was yesterday. We took a quick trip to an indoor water park, Kalahari to celebrate. I still want to do something special this week to celebrate how wonderful my husband is, and how much we appreciate him. Does anyone have any ideas? I am open to suggestions.
Let me know what you think of the workouts. If you post a check in don’t forget to tag me in it!
Have fun!
Melissa
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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
It’s a brand new week, and we have some exciting things on the schedule!
My new DietBet challenge starts on Tuesday! You can still join here: Jump Start Your Holiday Weight Loss. You win money for hitting your weight loss goals, so it’s a great way to stay accountable during the holidays, and get a head start on any weight loss related New Year’s resolutions.
I will be sharing some brand new workouts this week, but I made this schedule for anyone who wants to get a jump start on the challenge. Having a workout plan can be a game changer, and really help you keep on track.
5 Ways to Stay on Track During this Challenge:
Stay Accountable: Write down each workout on your calendar, do Instagram or Facebook check-in posts. Commit to doing 5 workouts this week, and create a way to track them.
Prep for Success: Make healthy eating easier. Make a plan, and have healthy foods on hand. If you are a snacker get some healthy fruits and vegetables, Greek yogurt, or other healthy snacks and keep them handy.
Set a Realistic Goal: Take a truthful look at your schedule. How much time do you have to workout and which days work best? Having a plan makes you more likely to achieve your goal.
Get Social: Having friends or accountability buddies to join you in the challenge can help you stay on track.
Workouts don’t replace unhealthy food choices. For the best results pair exercise with healthy food choices. Remember, food is your fuel, and higher quality food will help your body perform better.
I am going to be following my own advice, so that I can be more consistent with my workouts. I will share photos on Instagram and Facebook of my plans. I would love to see what you are doing as well. Let’s motivate each other, and share our techniques for success.
I will be seeing you soon with new workouts. I have some great new routines to share with you all.
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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Full disclosure: BenderFitness is paid to host a DietBet challenge. I will never share or support a product I don’t believe in.
Welcome to this week’s workout schedule! For the month of October I am challenging you to get in five workouts per week! It’s going to be a mix of new and throwback workouts. This is Week #3 of the Challenge, but I have also included a link to the Week 1 and Week 2 workouts below.
I created a playlist for this workouts on my youtube channel. If you follow my workouts on a smart tv, or other device I definitely recommend subscribing to my channel: Melissa Bender on Youtube.
The challenge is to get your body moving at least 5X this week. I will update this schedule as the new workouts are released. Feel free to add your own twist on the routines, by adding in some walking or running.
Use the hashtags #BenderFitnessand #BFFitFall on social media when you do your check in posts.
Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule.
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
For my none fitness related posts I am on instagram as @Melissa_Bender_Life
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
Brand New! Total Body HIIT Cardio Fat Burning Workout. You can do this workout with body weight, or grab a dumbbell. This total body routine is a great fat burning, strength building workout. One round takes about 18-Minutes.
New Workout! This is a quick, 16-Minute Per Round Workout Focused on the Core and Lower Body. This is a great Low Impact Routine that will challenge you, and doesn’t require any jumping, so it’s a quiet and apartment or hotel room friendly workout.
This workout is great for burning fat, and sculpting lean muscles. The muscles in your lower body are fantastic for getting in a great burn, because they are some of the largest muscles in the body. This routine will allow you to isolate your legs, and focus on correcting muscular imbalances in the body.
New Workout! This is a Quick workout that is focused on sculpting and shaping your Abs from every angle. This exercise routine will really work your core, and you can do it without any equipment.
Welcome to this week’s workout schedule! For the month of October I am challenging you to get in five workouts per week! It’s going to be a mix of new and throwback workouts. This is Week #3 of the Challenge, but I have also included a link to the Week 1 and Week 2 workouts below.
I created a playlist for this workouts on my youtube channel. If you follow my workouts on a smart tv, or other device I definitely recommend subscribing to my channel: Melissa Bender on Youtube.
The challenge is to get your body moving at least 5X this week. I will update this schedule as the new workouts are released. Feel free to add your own twist on the routines, by adding in some walking or running.
Use the hashtags #BenderFitnessand #BFFitFall on social media when you do your check in posts.
Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule.
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
For my none fitness related posts I am on instagram as @Melissa_Bender_Life
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
Total Body HIIT Cardio Fat Burning Workout. If you’ve worked out with Jesse before you know you can expect a high energy, fun workout. This is a workout we taught to our group Boot Camp class, but you can do it in your living room or anywhere you want.
No Equipment Needed! Body Weight exercises that will boost your metabolism and help you build strength and burn fat. Both of my cats guest starred in my workout photos for this routine.
New Workout! Quick and effective, this Total Body workout will only take 10-minutes per round. This routine utilizes compound exercises and dumbbells to add resistance and increase your burn. Choose a weight that is challenging to you and you are good to go! This entire routine is completed from standing, so you don’t have to get down on the mat for any of the exercises.
Welcome to the Week Two #BFFitFall workout schedule! For the month of October I am challenging you to get in five workouts per week! It’s going to be a mix of new and throwback workouts. This is Week #2 of the Challenge, but I have also included a link to the Week 1 workouts below.
I created a playlist for this workouts on my youtube channel. If you follow my workouts on a smart tv, or other device I definitely recommend subscribing to my channel: Melissa Bender on Youtube.
The challenge is to get your body moving at least 5X this week. I will update this schedule as the new workouts are released. Feel free to add your own twist on the routines, by adding in some walking or running.
Use the hashtags #BenderFitnessand #BFFitFall on social media when you do your check in posts.
Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule.
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
For my none fitness related posts I am on instagram as @Melissa_Bender_Life
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
Total Body HIIT Cardio Fat Burning Workout. Grab some dumbbells and you are ready to get in an awesome full body burn that will help you gain strength and burn fat.
Standing Core and Glutes Workout. Low Impact and Highly Effective. This Quick Workout will help sculpt and shape your lower body, while activating your entire core.
Quick, 10-Minute Per Round Lower Body Workout. This Routine focuses on strengthening and shaping your lower body, with a focus on the glutes. The large muscles in your lower body are powerful for strengthening and burning calories.
I posted a second (optional) 12-Minute Low Impact Core focused workout. Combining both workouts for a total of 22-Minutes will give you a fantastic full body burn. This core workout will utilize your core muscles in all planes of movement to maximize the workout efficiency. This allows us to get in a quick, focused workout that activates the entire core.
15-Minutes Per Round, this great workout will challenge your Core and Thighs. You don’t need any equipment for this exercise routine. Just grab a yoga mat, and some water and you are ready to go.
Workout #5:New Workout. No Equipment needed. 15-Minute Total Body Workout and Fat Burn. This is a great metabolism booster. Get ready to get in a fantastic workout!
Are you ready to make some healthy choices this week? I hope you said yes, because I am ready to make some positive decisions right along side you. So let’s start with a plan.
The Workout Plan: This week I selected 6 workouts, plus a ten minute bonus cardio workout. All of the workouts can be done with no equipment, however, a few of them do use dumbbells and/or a jump rope. If you don’t have equipment don’t fret. Here at BenderFitness we aim to focus on all workouts that you can do from anywhere without spending a ton of money on equipment.
Jump Rope segments can always be done without a rope. The dumbbell exercises can be completed with body weight, or with something from around the house to add some resistance: water bottles or weighted bags can be used. If you have another idea post it in the comments below!
You can choose to add the cardio bonus to any workout. You should also customize the workouts based on your own goals and current fitness level. How can you do this? I’m so glad you asked! ‘You can modify by varying how many times you go through each workout. For example, you can go through workout #1 once, or you can repeat it up to 3X. You can do that workout in conjunction with the bonus cardio workout, or on it’s own. Not up to the cardio bonus, but want an extra burn? Go for a run, power walk, or hop on a bicycle. This is your health and your body. A huge part of a successful fitness journey is customizing it to your needs.
Hold Yourself Accountable: Any good plan benefits from accountability. Have you ever found that giving yourself a deadline gets you moving? Decide now how many workouts you are going to get in this week and pick a tracking method. I like writing my workouts down on my calendar, as well as doing photo check-ins after my workout.
The calendar gives me a quick visual. If I see a few days in a row without a workout written down I know it’s time to get myself moving again. The photo check-ins remind me that I am a part of the BenderFitness Team. Your check in posts motivate me to keep doing what I’m doing, and hopefully mine motivate you in return.
During the last week I focused on getting myself back on track and into the groove. Let’s commit to sticking to healthy choices together.
My Workouts this Week: As you guys know, I have a busy toddler so although I plan to repeat workouts I am often only able to get in one round. I will be posting my personal check-ins for the workouts on Instagram and Facebook. I will let you know how many rounds I get in. I will also be teaching yoga on Monday and Friday this week (if you want to sub a yoga workout for one of the workouts below you can pick one HERE). A friend is coming over to watch my son this week so I can film new workouts for a new workout challenge I have starting next month. That means I will likely modify my workout schedule a bit this week, but my goal is to follow the schedule below right along with you guys.
New Workouts: At the risk of repeating myself: We have more workouts headed your way! I am working on a new challenge for the month of October.
Have fun with this week’s workout schedule! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the workouts.
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
Reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 40-60 seconds of cardio between each exercise.
*Perform Cardio Burst of Choice between each exercise: High Knees, Jump Rope, or Burpees*
Curtsy Lunge & Curl-Right
Curtsy Lunge & Curl-Left
Down Dog/Dolphin Press
Sit to Stand Thigh Sculpt-Right
Sit to Stand Thigh Sculpt-Left
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Windshield Wiper Dips
Lunge Jump Squats
Down Dog Toe Touch Stretch-Right
Down Dog Toe Touch Stretch-Left
Pretzel Lift-Right
Pretzel Lift-Left
Squat to Curtsy Lunge Kick-Alternating
Warrior Deadlift to Row-Right
Warrior Deadlift to Row-Left
Side Plank Hold-Right
Side Plank Hold-Left
Single Leg Frogger Pushup
Wood Chopper-Alternating
Repeat 1-2X
Workout 2: 20-Minute HIIT Core & Legs:
Set your timer for 15 rounds of 30/50. 30 Seconds Core. 50 Seconds Max Reps.
-Core Series 1. High Knees -Core Series 2. Burpees -Core Series 3. Squat Kick (right) -Core Series 4. Squat Kick (left) -Core Series 5. Side Lunge Kick (right) -Core Series 6. Side Lunge Kick (left) -Core Series 7. Superman Squat Jump -Core Series 8. Round Kick Double Jab (right) -Core Series 9. Round Kick Double Jab (left) -Core Series 10. Tripod Jump (right) -Core Series 11. Tripod Jump (left) -Core Series 12. Side Plank Knee/Lift (right) -Core Series 13. Side Plank Knee/Lift (left) -Core Series 14. Frogger -Core Series 15. X-Jumps
Repeat 1-3X
Workout 3: Tight Body Fat Burner Workout:
Intervals: 15 Rounds of 10/50.
Reps: Beginner: 10 Reps, 30 Second High Knees Intermediate: 15 Reps, 40 Second High Knees Advanced: 20 Reps, 50 Second High Knees
1. High Knees 2. Mountain Climber Pushup 3. Wood Chopper (right) 4. Wood Chopper (left) 5. Prone Elbow Twist 6. Walk the Plank Step Outs 7. Ball Pull or Frogger 8. High Knees 9. 3-Part Abs 10. Hip Drop Side Plank (right) 11. Hip Drop Side Plank (left) 12. Speed Skater (Side Lunge Reach) 13. Burpee 14. Dive Bomber/Up-Down Dog 15. High Knees
Repeat 1-4X Optional: 30 Minutes of Cardio
Workout 4: Core & Arms Workout: 10-Minutes
1. Burpee 2. Twisting V-Up 3. Walk the Plank 4. Russian Twist 5. Superman Push-up 6. Oblique Drops (right) 7. Oblique Drops (left) 8. Frogger Push-up 9. Side Plank Hip Drop with Leg Lift (right) 10. Side Plank Hip Drop with Leg Lift (left)
1. Jump Rope 2. Burpee 3. Jump Rope 4. Warrior Deadlift (right) 5. Jump Rope 6. Warrior Deadlift (left) 7. Jump Rope 8. Bulgarian Split Squat (right) 9. Jump Rope 10. Bulgarian Split Squat (left) 11. Jump Rope 12. Single Leg Sit to Stand (right) 13. Jump Rope 14. Single Leg Sit to Stand (left) 15. Jump Rope
Repeat 1-4X
Workout 6: 15-Minute Dumbbell Sculpt
Max reps 10/50 (15 rounds) or Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps
I hope you are ready for a great week of workouts! Below I have posted 5 workout videos, plus a post workout stretch, and a 10-minute Bonus Cardio workout.
Make this schedule your own. The focus this week is on full body exercises programs. We are utilizing lots of compound movements to maximize the fat burn, and incorporate strengthening throughout the program.
Don’t be afraid to modify. You can make any plyometric move lower impact by modifying the exercise to exclude the jump. For example, jump squats, can be a jump and squeeze. You can add a weighted vest or grab some dumbbells if you want to increase the intensity. One of my favorite ways to modify a workout is to do one round HIIT, and a second round for Reps (normally I do 20-reps). I want you to start listening to your body, recognizing when you need rest, and when you can push a little bit harder. You make gains during rest, so don’t skimp on resting.
The Bonus Cardio Workout can be added to any of the other exercises if you are ready to increase the intensity. Listen to your body. You will know if you are ready for it. You can also increase the intensity by repeating the workouts. Each workout can be repeated up to 3X, and paired with cardio of choice. I typically aim to keep my workouts 60-minutes or less total (including the workout routine and any extra cardio). There are also plenty of days when I “only” do one round of the workout. You can also choose any alternate cardio (walking, running, cycling, swimming, jump rope, etc).
My Goal: My current goal is to become more consistent with my workouts. My son turned one in July, and over the course of the past year I have found it very difficult to consistently stick to a workout schedule. I have to admit, I thought it would be easier. I am having trouble prioritizing my own needs. There is always something else that needs to be done. That said, I need to get on track for myself, for all of you, and for BenderFitness to continue successfully into the future.
This is something I know about myself: When I get off track with my workout schedule I have less energy. I am tired, and although I mentally want to workout, it feels impossible. When I decide to do it anyway my energy gets better, and so does my motivation. The more consistent I am, the better I am able to make exercise and health a priority. I also make healthier food choices when I am working out. Exercise helps regulate the way your body processes sugars, and can decrease cravings, and that is certainly true for me.
I’m ready to re-start my journey and create a consistent routine.
New Workouts: We have more workouts headed your way! I am working on a new challenge for the month of October.
Have fun with today’s workout! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the workouts.
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
Are you ready for this week’s workout schedule? This week’s plan will work your entire body. It includes workouts for burning fat and strengthening your core, arms, back, legs, and glutes. This is a fantastic home workout schedule. The workouts are quick, but you can repeat them up to three times each day if you want to increase the intensity. If you only have time for one round that’s okay too! I often have questions or comments from people asking if it’s worth doing “just” one round. The answer is Absolutely! Push yourself hard during your one round, and pair it with healthy food choices.
Don’t be afraid to modify your workouts to suit your own needs. For example, if you are a fitness warrior and you want to increase the intensity you can add a weighted vest or dumbbells to the workouts to increase the challenge. If you are unable to jump during a specific exercise substitute the low impact variation for that workout move. Not sure what substitutions to make? Leave a comment!
Typically any jumping exercise is a harder variation of a basic movement (IE Squats become Jump Squats). It doesn’t mean that anything is wrong with doing the basic movement, we are just increasing the challenge, and varying the intensity of the workout. Variety helps prevent your body from adjusting and allows you to break through any plateaus.
A huge part of building a healthy lifestyle is learning what works best for your body. That doesn’t mean you can’t push yourself beyond your current limitations. It just means recognizing the healthiest way to build your strength.
As Bruce Lee Said: Adapt what is useful, reject what is useless, and add what is specifically your own.
New Instagram: I created a secondary Instagram account. I keep my BenderFitness account workout specific, but I created a new account: @Melissa_Bender_Life
I will still be posting on my @BenderFitness account, but if you want to see more generalized posts you can follow me on the new account. I can’t promise it will be exciting. Most likely it is going to include lots of photos of books, because I am obsessed with reading. It will be posts that aren’t workout specific. I try to keep my BenderFitness account more streamlined.
New Workouts: We have more workouts headed your way. Jesse has been out of town so we were unable to film, but he is headed home and we will be back to our routine soon.
Have fun with today’s workout! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the workouts.
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
My schedule has been really challenging lately, and I haven’t been able to post as much as I would like. So today I am sharing a workout schedule for the whole week. That way you can reference this blog post for your workouts, and any additional workouts I post are a bonus (or can be done during next week’s workout schedule).
I posted a warm-up, five workouts, and a stretching video that can be completed after your workout. You can add 30-Minutes of cardio of your choice to any workout. The workouts can be done 1-3X (on their own or with cardio). Make the selection that is best for your body and goals. You should include 1-2 full rest days each week.
Below you will find the link to the full workout breakdown for each routine, as well as the individual video. If you want to see the workout breakdown where each exercise is listed click on the link in the workout title above each video.
My Workouts: Classes at Penn State Beaver start up again today. I am teaching a Yoga course this semester, so I will be getting in yoga flows at least 2X per week. This is a beginner class so we will be starting with an introduction to Sun Salutations. You can find a Sun Salutation Video Here if you would like to add this to your routine. Sun Salutations are a wonderful full body exercise.
New Instagram: I created a secondary Instagram account. I keep my BenderFitness account workout specific, but I created a new account: @Melissa_Bender_Life
I will still be posting on my @BenderFitness account, but if you want to see more generalized posts you can follow me on the new account. I can’t promise it will be exciting. Most likely it is going to include lots of photos of books, because I am obsessed with reading. It will be posts that aren’t workout specific. I try to keep my BenderFitness account more streamlined.
New Workouts: We have more workouts headed your way. We are really honing in on having a filming schedule again so I can blog more consistently. With help from our friends we are making it happen.
Have fun with today’s workout! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the workouts.
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
Always Remember to Warm-Up Before Your Workouts! It helps you maximize the benefits of your workout and get a better burn, and also helps reduce your risk of injury.
Welcome to this week’s workout schedule! This week we have 6-workouts on the agenda. Day 7 is reserved for resting and recovering. You can modify the workout schedule to fit your own needs, and based on your body’s response.
Most of the workouts don’t use any equipment. In the workouts with dumbbells you can use water bottles or something else from around the house to add in some resistance to your workout. You can also choose to use body weight only. It is good for your body to mix up the challenge. I also encourage you to complete the yoga workout, even if yoga isn’t your cup of tea. I read your comments here and on my Facebook page, so I know a lot of people skip yoga day. Flexibility is an important part of overall health and wellness. It will benefit you by ensuring full range of motion during your workouts, preventing injury, and aiding in muscle recovery.
Ways to Modify the Workout Schedule:
–Add in another rest day. If you have major soreness or muscle fatigue (or even just an insanely hectic schedule!) you can add in another rest day. The workout list will still be here. One of the best things about home workouts is that you can modify them to your own pace/schedule. Having a workout schedule that fits into your life/routine is one of the most important ways to building consistency with your workouts.
–Select how many times to repeat the workouts: Most of the workouts can be repeated up to 3X. Listen to your body. Don’t be afraid to challenge yourself. Sometimes I go through the workouts once, other times I repeat them 3X.
–Do the workout on it’s own or add cardio: You can add in 30-minutes cardio of choice (running, walking, jump rope, cycling, swimming, etc) to any workout. I typically keep my total workout time between 30-60 minutes, including the daily workout and cardio.
I posted the workouts two different ways below. Under the title “Workout Links with Breakdown” you will find a link to my original blog post with the full workout breakdown/exercise list.
I say this all the time because it’s worth repeating: Determination is greater than Motivation. Consistency is not the result of being motivated all the time. It’s the result of making the choice to get in your workouts even when you don’t feel motivated.
Thank you for working out with me! Have fun with today’s workout! Let me know how you feel and what you think. Comment and let me know if you are using the links I posted with the full workout breakdown, or if you go straight to the video. I posted both options below, but I want to know what you find most efficient and helpful.
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 babysitter (so we can film more often), new camera, new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
Are you ready for this week’s workout schedule? I have posted a full week of workouts below. All of the exercises can be done at home with little or no equipment.
Equipment: Jump Rope, Chair, Dumbbells. If you don’t have equipment you can modify. For jump rope you can do rope less jumping. For dumbbells you can use something around the house to add some resistance or complete the exercises with bodyweight.
Repeat: Each workout can be completed between 1-3X. You can do the workouts on their own, or pair them with some cardio. You should have 1-2 full rest days each week to allow your body to recover. Rest/recovery days help your level of fitness progress more quickly. I encourage you not to skip the yoga day (yes I am talking to you! I know you are thinking about skipping the yoga day.) Many people say yoga just isn’t their thing. That said, it is fantastic for your body, and will help you maintain flexibility, heal/recover more quickly, and prevent injury. Plus, my cats both make a guest appearance in my yoga video.
Weight Loss Challenge: For those of you with weight loss goals: My new DietBet Challenge starts on Wednesday May 17th. If you want a chance to win money for losing weight sign up for the challenge. Everyone who loses 4% of their body weight over the course of 4 weeks will win a portion of the jackpot. You can sign up at www.dietbet.com/BenderFitness.
You will start seeing new workouts with the start of the new Dietbet Challenge.
Have fun with today’s workout!
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 babysitter (so we can film more often!), new camera, new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness
I hope you are ready for a fresh week of workouts! This week’s workout schedule includes 6 workout days and one rest day. I encourage you to set yourself a goal number of workouts that you want to complete this week. Mark them down on a calendar as you go so you can see your progress. Having a visual aid for your workout days will help you stay on track and achieve your goals.
As always, listen to your body and adjust the workouts as needed. Focus on maintaining good form during each exercise. Push yourself, but don’t sacrifice form.
My first Half Marathon. I completed it in 1:46.
My personal workout schedule is going to be a little bit different this week. This is the final countdown to my Half Marathon. My race is this weekend. During my Half Marathon I am fundraising for Love146 to help prevent human trafficking of children.This is such an important cause. If you are able to make a donation every dollar helps! You can do so here: Love 146 Fundraiser. Your donation helps rescue children from slavery, and provide services and support to the children who are rescued.
I am filming new workouts this week and doing some light runs to make sure I am not too tired for my race on Sunday. This is the first time I am going into a Half Marathon feeling really worried. Although my IT band hasn’t been giving me any trouble I haven’t done any long runs at all. My training and even my normal running schedule has been minimal so my goal is just to get through the race. I have no time or speed goal. I just want to make it through with no discomfort or pain in my IT Band (or anywhere else!)
Next week I will be back to working out with you and following the schedule with you.
Have fun with the workout schedule! Let me know what your goal is, and if you enjoy the workouts!
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.
Buy a Gymboss now.Timer Set for 5 Rounds of 10/50.
Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness. *Each Section will take 5 minutes. You can pause the video and grab some water in between sections. *
It is a brand new week, and I have a new workout schedule for you! This schedule includes five workout days, one stretch day, and one rest day.
Any of the workouts below can be repeated and/or paired with up to 30-minutes of Cardio. For best results aim for 30-60 minutes of total workout time per day. Total workout time includes the daily workout and any cardio. You do not have to do all of the workouts below each day. Just choose one workout. They are listed as Day 1-6. If you want to combine any of the workouts you can.
Don’t be afraid to modify the schedule if you need too. Listen to your body. A huge part of creating a healthy lifestyle is learning what your body responds best too. Focus on form during each exercise. If you need rest take it. Exercise should improve your health and overall fitness. If you see signs of overtraining, ease back, rest, and return when you are ready.
Equipment: I use dumbbells and a jump rope in a couple of the videos below. You can do rope-less jumping. If you don’t have dumbbells: Use something from around the house, or body weight if you don’t have any equipment. If plyometric exercises are too intense for you modify to do a low impact variation (IE Squat with Glute Squeeze can be substituted for a Jump Squat).
Remember: There is always a way to modify or substitute an alternate exercise. If you need suggestions for an exercise leave a comment below.
I have been MIA from workouts due to IT Band syndrome. Today will be my first trial run day. I am going to do a gentle warm-up and try an easy run. My Half Marathon is less than 3 weeks away, and I have been unable to run. For the next few weeks I am planning on just focusing on easy runs-as long as my IT Band cooperates.
During my Half Marathon I am fundraising for Love146 to help prevent human trafficking of children.It’s very important to me to be able to run this race, because it is such an important cause. If you are able to make a donation every dollar helps! You can do so here: Love 146 Fundraiser. Your donation helps rescue children from slavery, and provide services and support to the children who are rescued. Donations are tax deductible.
Walking with Maverick. Taking it easy while my IT Band heals.
I hope you enjoy this week’s workout schedule! Let me know what you think! I feel terrible that I haven’t been able to film any new workouts lately. I miss doing it! I can’t wait to be back to 100%, and get this hurdle cleared. I will check in with everyone on Instagram & Facebook to let you know how the run goes. Hopefully it is all good news, and my knee feels great! Wish me luck!
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.
