Weekly Workout Schedule: 1/29-2/4

Hi Everyone!

Welcome to this week’s workout schedule! We are finishing up my Original 30-Day Workout Challenge for January, and ready to get started on February’s brand new Dietbet Challenge. New workouts start on February 1st!

I am trying something new to help keep us on track, and keep the workouts easy and accessible. I have created this page, for easy access to this week’s workouts. This is my second week of sharing a Weekly Workout schedule. If you want to see this as a regular part of BenderFitness please comment and let me know.

These were the workouts last week and from the rest of the Original #30DayWorkoutChallenge:

Original 30-Day Workout Challenge: Days 1-7

Original 30-Day Workout Challenge Days 8-14

Original 30-Day Workout Challenge: Days 15-21

Original 30-Day Workout Challenge: Days 22-28

The schedule will combine both new and old workouts. The new workouts will go live at Midnight, Eastern Time Zone for the day they are scheduled. The old workouts are already linked.

This routine combines strengthening, stretching, cardio, and rest days. Health and fitness should help you become stronger. If you find yourself becoming worn down by the workouts you can add additional rest days as you build strength.

Let me know if you find the schedule useful. If you have questions please post them below.

Melissa

Bonus Cardio Option:

Either of these cardio workouts can be added to any workout this week:

Stretching:

Stretching to Improve Flexibility for Splits

How to Use a Foam Roller

Sunday:

Total Tummy Toning Workout

Monday:

15-Minute Cardio HIIT & Body Sculpt

Tuesday:

Yoga, Pilates, BenderFitness Workout Fusion

Active Rest Day or Yoga Day

Wednesday:

New Workout: February DietBet Challenge Starts Today!
12-Minute Total Body Sculpt & Fat Burn: No Equipment HIIT

Thursday:

New Workout: 12-Minute Total Body Workout

Friday:

Active Rest Day

Saturday:

New Workout: 16-Minute Total Body Workout

Weekly Workout Schedule: January 8-14

Hi Everyone!

This is a great week of workouts. Be sure to take at least one rest day. You can do that by skipping a workout and replacing it with an active rest day or stretching day. If you don’t want to miss a workout you can stack two days together during the week.

Getting my workouts in was a challenge this week. If it’s tough to make it happen, do not give up. Keep pushing yourself to make it a part of your daily routine. It will get easier to make it a part of your schedule when it becomes a habit.

Have fun with the workouts!

Bonus Cardio Option:

Either of these cardio workouts can be added to any workout this week:

Sunday:

Day 8: Standing Buns and Thigh Slimming Workout 15 Minutes

Monday:

Day 9: 15 Minute Cardio Fat Melting Workout

Tuesday:

Day 10: 15 Minutes to a Tighter Core

Wednesday:

Day 11: 15 Minute Arm Flab-U-Less Workout

Thursday:

Day 12: 15 Minute HIIT Body

Friday:

Day 13: Core and Cardio

Saturday:
Day 14: Tight Booty, Toned Abs

Weekly Workout Schedule December 18-24: Week 2

Hi Everyone!

These were the workouts last week: Week 1 Workout Schedule

The schedule combines both new and old workouts. The new workouts will go live at Midnight, Eastern Time Zone for the day they are scheduled. The old workouts are already linked.

Let me know if you find the schedule useful. If you have questions please post them below.

Melissa

Bonus Cardio Option:

Either of these cardio workouts can be added to any workout this week:

Sunday:

10-Minute Lower Body Sculpting Workout: Glutes, Hips & Thighs (New)

Monday:

Plyometric HIIT: Fat Burning Body Sculpt

Tuesday:

Yoga Stretch & Strength

Wednesday:

Core & Cardio (New)

Thursday:

100 Burpee Workout Challenge

Friday:

Rest
Optional: Post-Run Recovery Stretch: Injury Prevention for Athletes

Saturday:

Cardio

Weekly Workout Schedule December 11-17

Hi Everyone!

I am trying something new to help keep us on track, and keep the workouts easy and accessible. I have created this page, for easy access to this week’s workouts.

The schedule will combine both new and old workouts. The new workouts will go live at Midnight, Eastern Time Zone for the day they are scheduled. The old workouts are already linked.

Let me know if you find the schedule useful. If you have questions please post them below.

Melissa

Sunday:

10-Minute Total Body HIIT + 10-Minute Cardio Fat Burn (New)

Monday:

15-Minute HIIT: Core & Legs-Body Weight Workout (New)

Tuesday:

Workout #1: Yoga: 10 Sun Salutations

Workout #2: Optional: 10-Minute Jump Rope Skipping Challenge

Wednesday:

Workout #1: Lower Body Sculpt (New)

Workout #2: Optional: Yoga Stretch & Recovery

Thursday:

Core Cardio Fat Burn: 15-Minute HIIT

Friday:

Rest Day: Optional Stretch: Foam Rolling

Saturday:

Cardio

Fit & Healthy 4-Week Workout Challenge: Workout Schedule & Sample Meal Plan

Hi Everyone!

This is a great page to Book Mark for easy reference. You can find links to all 4-Weeks of workouts from my Fit & Healthy Workout Challenge. These are all home workouts that use body weight or minimal equipment. Grab a yoga mat, a pair of dumbbells, and a chair and you will be ready to go!

If you want to share your progress pictures and results you can send them to me on Instagram or Twitter: @BenderFitness

For the best results pair these workouts with healthy food choices. You might want to check out some of my healthy Recipes. Be sure to fuel your body with high quality nutritious food choices, and stay hydrated. If you scroll down below the workout links I have also included a basic, sample meal plan.

I hope you enjoy the challenge!

Melissa

Week 1 Workout Schedule

Week 2 Workout Schedule

Week 3 Workout Schedule

Week 4 Workout Schedule

Sample Meal Plan

Click here to check out samples from my Bikini Competition Diet & Meal Prep.

This meal plan is approximately 1450-1950 calories, and can be adjusted based on your own needs. It is a sample plan to give you an idea of how to structure your day. You will notice I included some options for sweets. I am better at sticking to a meal plan when it incorporates all of the foods I love. If I view it as to restrictive I have a tough time sticking to it.

Sample Meal Plan

-Wake up: 8-16 oz of water (plain or with Lemon) (pre-coffee and breakfast)
Optional: 15-20 Minutes of exercise prior to breakfast

Breakfast:
-Half cup oatmeal (measured uncooked-cooks to about 1 cup)
-Half cup yogurt (check fat/sugar content. You can always self sweeten a plain yogurt)
-Hard Boiled Egg (or add 1 serving of nuts to oatmeal)
-optional 1/2 cup fruit
-Alternate: Protein Pancakes
-Coffee or Tea
(about 300-400 calories)

Have some Water

Snack (about 3-4 hours after breakfast)
-Small Apple or handful of nuts or Nonfat Yogurt
(100-200 calories)
Water (about 1 hour before lunch 8 oz)

Lunch:
-Leafy Green Salad with Mixed Vegetables
-Protein of choice: Grilled Chicken, Tuna, Salmon, Turkey, or Beans
-Healthy Fat (Avocado or Oil Based Dressing)
-Dressing should be Oil Based or Low Fat Version
-Optional: 1 Slice of Whole Grain Bread or 1 serving of Sweet Potato
***Another Great Meal Choice: Dinner Leftovers (Protein, Veggie, Whole Grain)
(400-500 calories)

Water

Snack: (choose one)
-Banana with 1 tablespoon PB or Almond Butter
-Protein Bar or Protein Shake (can be taken immediately pre or post workout)
-Dark Chocolate (70% cacao)(1 small serving)
-Greek Yogurt
-Hummus and Veggies
-Coffee or Tea
–Protein Blended Chocolate Coffee Frappucino
-Green Smoothie: Try this Green Smoothie or Anti-Inflammatory Green Smoothie
(150-200 calories)

Optional: Workout or Walk (helps regulate blood sugar & can prevent over-eating at night).

Dinner:
-4 oz Protein (about the size of a deck of cards) (Salmon, Chicken)
-Cooked Vegetables of Choice 1-2 Cups (Half of your dinner plate)
-1/2 cup brown rice or whole grain pasta
(400-500 calories)

Dessert (About 1 hour after Dinner can prevent over-eating)(choose 1)
-Apple Slices with Honey
-Dark Chocolate (1 small serving)
-Berries with a little bit (2 tablespoons) whipped cream
-Green Smoothie: Try this Green Smoothie or Anti-Inflammatory Green Smoothie
(100-150 calories)

Water with all meals. Aim for 7-8 hours of sleep per night. Not getting enough sleep can raise cortisol levels, increase inflammation, and cause increased belly fat.

Fit & Healthy Workout Challenge: Week 4 Workout Schedule

Hi Everyone!

Welcome to the final week of my 4-Week Workout Challenge! Hopefully you are feeling amazing, stronger and healthier at this point in the challenge! You have done an awesome job sticking with the workouts and getting to this point.

Remember, consistency and determination are more important than motivation. You made the choice to stick with each workout and that is what has gotten you this far into the challenge.

If you are just starting out you can find Weeks 1-3 Here:

Week 1 Workout Schedule
Week 2 Workout Schedule
Week 3 Workout Schedule

The Workouts for Week 4 are below. Note, these are actually workouts #22-28, but I numbered them incorrectly in the original blog post. To avoid confusion with the workout titles when you click the links, I left the numbering as Day 21-27 so everything would match:

Day 21: 23-Minute High Intensity Interval Workout: Full Body Cardio HIIT

Day 22: Core Burn Ab Torcher Workout

Day 23: Boot Camp HIIT & Trial by Burpee

Day 24: Slim & Sculpt Arms & Leg Burnout Workout

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

Day 26: Active Rest Day or Choose a Low Impact Workout

Day 27: Jumping Body Toner & Fit to Sweat HIIT: 20-25 Minutes Per Round

Fit & Healthy Workout Challenge: Week 3 Workout Schedule

Hi Everyone!

Welcome to Week 3 of the Workouts for my 4-Week Fit & Healthy Workout Challenge. You can find links below for easy reference to each workout. I hope you are feeling great as we enter week three of the challenge! Let me know how you feel so far in the comments below!

You can also find me on Instagram and Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness. I love hearing about your progress and seeing pictures of your results or workout check-ins!

If you are just starting the workouts, you can find the first two weeks here:

Week 1 Workout Schedule

Week 2 Workout Schedule

I hope you are enjoying the challenge. Below you will find links to all of the Week 3 Workouts:

Day 15: HIIT Full Body Workout: 20-Minutes Per Round

Day 16: Core & Fat Burn Workout

Day 17: 30-Minute Home Dumbbell Workout

Day 18: 22-Minute HIIT Full Body Home Workout: The Sweaty Sixteen

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

Day 20: Cardio Fat Burn & Full Body Challenge

Day 21: Active Rest Day: Choose a Low Impact Workout or activity of choice.

Fit & Healthy Workout Challenge: Week 2 Work Schedule

Hi Everyone!

I have put together all of the Week 2 Workouts for my 4-Week Fit & Healthy Workout Challenge below for easy reference. I hope you enjoyed the second week of the challenge! We are half way through! Let me know how you feel so far in the comments below!

If you are looking for the Week 1 Workouts you can find them here: Fit & Healthy Exercise Challenge: Week 1 Workout Schedule.

Remember, you can adjust the workout schedule to fit your needs. If you need to adjust your rest days, you can do that. The most effective workouts are the ones you do. If you make your workouts fit your schedule you are more likely to stick to it and get them done.

Be sure to support your workouts with healthy food choices. You will feel your best, and get the best results, if you are properly fueling your body.

Have fun with this week of workouts! I hope you’re ready for Week 3!
Melissa

PS You can check in on Instagram and Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.

Day 8: 18-Minute HIIT Fat Burn: Cardio Blasting Body Sculpt Workout

Day 9: 20-Minute Plank, Pushup & Burn: Workout to Burn Fat & Sculpt Abs

Day 10: 20-Minute Fat Burning HIIT: Cardio Blast Workout

Day 11: 15-Minute Standing Abs Workout: No Crunches

Day 12: 30-Minute Yoga Flow

Day 13: Glutes that Salute Workout Combo

Day 14: Active Rest Day: Choose a Low Impact Workout or go for a Gentle Walk or Run. Get Ready for Week 3!

Fit & Healthy Exercise Challenge: Week 1 Workout Schedule

Hi Everyone!

We are finishing up Week 1 of my Fit & Healthy New Year DietBet Workout Challenge. I hope that you are feeling great and ready to start Week 2 tomorrow!

Below I have posted links to all of the workouts we have done this week. Now you will have easy access if you want to repeat these workouts in the future. Remember, you can adjust these workouts to your own schedule and fitness level. There is always a way to modify a workout. Don’t be afraid to try it!

Remember, whether your goals are Weight Loss, Muscle Gain, or for Improved Fitness you need to support your workouts with Food Choices that will help you achieve those goals. Food is your body’s fuel. What you choose to fuel your body with will directly affect your energy and results.

I hope you have enjoyed the workouts this week! Let me know what you think on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.

Melissa

Week 1 Workouts:

Day 1: 30-Minute Full Body Home Workout & Fat Burn

Day 2: Core, Glutes & Cardio Fat Burn-No Equipment Workouts

Day 3: 21-Minute Per Round: Full Body Home Workout to Shape & Sculpt

Day 4: 20-Minute Full Body Workout: BootCamp HIIT-No Equipment-200 Calories Per Round

Day 5: 30-Minute Yoga Flow & Stretch with Bonus Split Stretch Workout

Day 6: Lower Body Sculpt & Shape: Home Workout for Butt, Thighs & Legs

Day 7: How to Take an Active Rest Day (With 3 Video Options)

Fit & Healthy DietBet Challenge: Day 7: How to Take an Active Rest Day (With 3 Workout Video Options)

Hi Everyone!

Today is Day 7 of my Fit & Healthy New Year DietBet Challenge. If you have been following along this week you have already gotten in some fantastic and challenging workouts! Hopefully by now you are feeling good, stronger, but also a little bit tired from the challenge.

It’s time for an Active Rest Day.

What’s that? An active rest day is focused on allowing your body and muscles a day of recovery and rest, while also getting your blood flowing enough to stimulate healing and muscle growth.

The Benefits of an Active Rest Day:

-Rebuild and Repair Muscles
-Restock Glycogen Stores
-Minimize Fatigue
-Strengthen Joints and Ligaments
-Reduce the Risk of Overtraining
-Prevent Injury Risk
-Avoid Mental Burnout
-Allow Your Body Time to Strength & Repair It’s Self
-Muscles Grow Stronger During the Healing Process, Not the Actual Workout

Below I have provided some Active Rest Day Workout Videos: Yoga, Foam Rolling & Stretching. Some other great rest day options include: walking, hiking, a gentle/easy run (if it doesn’t feel easy it isn’t), swimming, and biking at a leisurely pace.

Have fun today. We start Week 2 of the Challenge Workouts tomorrow!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

Yoga Flow: Do not bounce or force any stretches during a yoga flow. Pay attention to how your body feels & don’t stretch beyond what you are capable of doing.

Foam Rolling: Foam rolling is a great way to give yourself a deep tissue massage. Foam rolling can breakdown scar tissue and adhesion’s that build up within your muscles, increasing blood flow and improving muscle flexibility. Foam rolling immediately after a workout, and following it up with static stretching can help prevent the build-up of scar tissue in your body.

Improving your blood flow does more than speed up the healing process, it also increases your bodies abilities to provide oxygen and nutrients to your body. It helps prevent shortening of muscles which can lead to bio-mechanical issues and repetitive strain injuries.

This simple tool can improve the speed at which you heal, and help prevent injury, and you can reap the benefits with as little as 5-10 minutes of foam rolling.

*To maximize the benefits of this workout, hold each stretch for 60 seconds. You can build up stretch time based on your body’s tolerance.*

1. Flat Back Table Fold
2. Forward Fold
3. Wide Leg Twisting Fold
-Chest to Leg and then Obliques to Leg.
-Repeat Right and Left
4. Pigeon Pose
-Repeat Right and Left
5. King Arthur Pose
-Repeat Right and Left
6. Knee to Ground Lunge to Shin Stretch
-Repeat Right and Left
7. Down Dog
8. Up Dog

Lean Muscle Stretch & Fat Burn: 20 Minute Workout

Good Morning Everyone!

It’s a brand new week, and I am planning on filming a brand new workout today. In the mean time I have a throwback workout for you. This workout utilizes cardio bursts throughout the routine to increase the intensity/burn of the workout. I also incorporated moves into this workout that will provide a stretch & challenge for your flexibility.

Fitness isn’t just strength, or only flexibility, or just endurance. True fitness is a combination of all three of those things. Fitness also incorporates the mental aspect of determination, consistency and goal setting. This routine is an all around, full body challenge for strength, flexibility and endurance. The workout video and photo tutorial are below.

I wasn’t able to film as many new workouts last week, but I did get in some great workouts and runs. These are last week’s workouts that I posted:

Day 1: 16 Minute Full Body Home Workout: Arms, Legs, Core and Cardio
Day 2: 22-Minute HIIT Sweat Body Weight Workout: Cardio Sculpt
Day 3: Interval Workout to Begin Building Running Speed & Endurance
Day 4: 20 Minute HIIT: Core & Legs and 20 Minute Full Body Sculpt: Boot Camp
Day 5: 10 Minute Booty Sculpting Workout

Day 6: Yoga, Pilates, Bender Fitness Workout Fusion or Full Rest Day

I have a 5K coming up on Thanksgiving so my week was a little bit different.

Day 1: Interval Workout to Begin Building Running Speed & Endurance

Day 2: Rest Day (My mom, sister, niece & nephew visited)
Day 3: Taught Boot Camp-60 Minute Total Workout-40 HIIT + 10 Minute Warm-up & 10-Minute Cool-down

Day4: 10 Minute Booty Sculpting Workout

Day 5: Taught 60-Minute Yoga Class

Day 6: Treadmill Run: 3.1 Miles (23 minutes and 57 seconds) + 1 Mile Cool Down (8 Minutes)- 4.1 Total Miles

Day 7: Treadmill Run: .5 Mile Walking Warm-Up (4.0 Speed) 2 Mile Run (16 Minutes-8 Minute/Mile Pace-7.5 Speed) .5 Mile Walking Cool Down (4.0 Speed)

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Day 6 Run Breakdown: I started off at an easier pace, and slightly increased the speed at 1.5 Miles, and 2.5 Miles. 5K Training to prevent starting to fast & prepare to push harder in the later parts of the race.

I hope you all enjoyed last week’s workouts. I am excited to start off another great fitness week with all of you.

Have fun today!
Melissa

Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50

*30 Second Cardio Burst Between Each Exercise: Jump Rope or High Knees
Low Impact Cardio Variation: Mountain Climbers or Marching in Place

1. Dive Bomber
2. Heel Press Plank-Right
3. Heel Press Plank-Left
4. Runners Lunge to Warrior Stretch-Right
5. Runners Lunge to Warrior Stretch-Left
6. Single Leg Squat to Dancer-Right
7. Single Leg Squat to Dancer-Left
8. Side Plank Kick-Right
9. Side Plank Kick-Left
10. Forward Fold Lift-Right
11. Forward Fold Lift-Left
12. Down Dog Hop-Right
13. Down Dog Hop-Left
14. Knee Cross Side Plank-Right
15. Knee Cross Side Plank-Left

Repeat 1-3X
Optional: Pair with 30 Minutes of Cardio

Dive Bomber: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 3

Heel Press Plank: Right

Heel Press Plank: Left

Runner’s Lunge to Warrior Stretch: Part 1

Runner’s Lunge to Warrior Stretch: Part 2

Single Leg Squat to Dancer: Part 1

Single Leg Squat to Dancer: Part 2

Single Leg Squat to Dancer: Opposite Side

Side Plank Kick: Part 1

Side Plank Kick: Part 2

Forward Fold Lift: Part 1

Forward Fold Lift: Part 2

Forward Fold Lift: Part 3

Down Dog Hop: Part 1

Down Dog Hop: Part 2 (For Modification Skip Part 3)

Down Dog Hop: Part 3

Knee Cross Side Plank: Part 1

Knee Cross Side Plank: Part 2

Getting Back on Track with Fitness: How to Create a Weekly Workout Schedule (with Examples)

Hi Everyone!

It’s been a crazy weekend. I’m behind schedule on everything I planned to do, including my workouts. I started a job as lead Occupational Therapist for a new facility this week. Jesse ran a Half Marathon yesterday.

Jesse Bender: Pre-Race

Although I had more time this week because my new job is closer, I was tired, so I skipped a few days of workouts. Skipping workouts is a vicious cycle, because when I workout I eat more healthfully. When I don’t work out my body craves an alternate energy source, and I start craving less nutrient dense food (simple sugars, etc). Yesterday, Jesse was sick before he ran (but we thought it was just pre-race jitters, although that wasn’t normal for him). After he ran, he was terribly sick so I spent the evening taking care of him. The overall result, missed workouts & food choices that have me feeling tired, bloated and blah.

Today is a new day, and that means I can make the choice to get back on track with my workouts & my eating. Life happens. Things will come along that push you off course (even when you have a plan!) That’s okay, it’s part of living. Don’t let those times completely de-rail you. Progress and health are the result of consistency in your choices.

It’s okay to take rest days & indulge in chocolate (or your favorite food of choice). If the majority of the time you are making healthy choices in your fitness & diet, a little bit of indulgence isn’t going to ruin your progress.

Here are some simple things you can do to stay on track:

Plan your meals for the week. This can include food prepping on Sunday, or just planning what you will have for lunch & dinner throughout the week. It will save you time & money if you plan ahead, make sure you have all the necessary items from the grocery store, and do a little prep. It also makes it easier to avoid un-healthy food choices & take-out menus or drive-thru dinner options when you have a plan.

2. Plan Workout & Rest Days: Schedule in time for your workouts. Figure out the time that works best with your schedule & lifestyle. If something comes up adjust as needed. If you know your goal is to workout 5X per week, and you miss a day on your schedule, adjust the schedule so you are still getting in 5-workouts. If you miss a workout once in a while it’s okay, but aim to hit those 5-workouts consistently, even if it means swapping your rest and workout days sometimes. I call it Flexible Planning.

For the Schedule below you will see that on several days I wrote Workout or Run or Rest. Those are flexible days. I want to workout 5X per week, and I am running a Half Marathon in October so I want to run 5X per week. Because I am training for the Half, some days I will only do running instead of pairing a run and a workout. I will write a blog post specific to Half Marathon training & adjusting your workout schedule. I keep those days flexible so that I can choose to do just a run, just a workout, or take a rest day. I aim to workout 5-6 days per week with 1-2 full rest days. My workout time ranges from 30-60 minutes total per day.

-Sunday: Long Slow Run & Workout
-Monday: Run & Workout
-Tuesday: Workout or Run or Rest
-Wednesday: Run & Workout
-Thursday: Workout or Run or Rest
-Friday: Workout or Run or Rest
-Saturday: Run & Workout

Optional Week Long Workout Schedules:

Below you will find several weeks of workout Schedules. Click the link for the full schedule with workout videos. Adjust the days to fit your personal workout schedule needs. Most schedules include 5-6 Workouts per week.

Week 1 Workout Schedule

Week 2 Workout Schedule

Week 3 Workout Schedule

Week 4 Workout Schedule

10-Week BodyRock Boot Camp Workout Series

BodyRock BootCamp: Week 10 Workout Schedule

Hi Everyone!

The past 10-Weeks have flown by! This is the Week 10 Workout Schedule, incorporating the workout series I filmed with BodyRock.tv. I hope you have enjoyed the series! So many people asked how to incorporate the workouts into their routine, and I hope these schedules have been helpful.

I included 7-workouts, but you can incorporate rest days as needed. I recommend 1-2 rest days per week. You can vary the schedule to suit your needs, and either extend these workouts longer (IE 9-days instead of 7), or pair up on workouts 1-2 days during the week.

Always listen to your body. It’s important to learn how hard you can push yourself, but it is equally important to listen to when you need rest. Your muscles gain strength when they rest and recover from a workout. Stronger muscles=faster metabolism.

Feel free to let me know what you thought of this workout series! Hopefully you had as much fun with it as I did! I am currently doing a 30-Day Move of the Day Challenge on Instagram/Facebook. I hope you join me! I have some exciting new workouts headed your way!

Melissa

***Each Workout can be repeat 1-3X.****

Day 1: Full Body Sculpt & Burn Workout

Day 2: 10 Minute Abs: Full Core Workout

Day 3: Full Body Shake Down: 15 Minute HIIT

Day 4: Weighted Workout Challenge

Day 5: Yoga Flow & Stretch: 20 Minute Sequence or Active Rest Day

Day 6: Arm & Belly: Fat Burn Workout

Day 7: Lower Body Low Impact Workout (Quiet, No Jumping!)

BodyRock Boot Camp: Week 9 Workout Schedule

Hi Everyone!

This is the Week 9 Workout Schedule incorporating my BodyRock.tv workouts. I can’t believe there is only 1-Week left of my 10-Week challenge!

Remember, you can repeat each of these workouts 1-4X. You can also adjust the schedule to incorporate more rest days as needed. Listen to your body. Push yourself, and challenge yourself to grow stronger, but don’t push to the point of injury. I posted a link to an article about the benefits of rest for your muscles under Day 7 of this week’s schedule, so be sure to check that out.

I am also working on filming new workouts, and will have some brand new routines to share with everyone!

Have you been following my schedule each week, incorporating the workouts within your own fitness routine, or are you just joining me now? Let me know what you think, and how you’re feeling in the comments below! If you have progress photos tag me in them! Remember, progress can be physical, mental, emotional, or achieving a goal (like running a race or getting in more reps). All of those Non-Scale Victories count just as much as the before and after photos!

Have fun this week!
Melissa

PS: I was late getting up this week’s schedule (I’m sorry!!!) The new (Week 10) schedule will be posted tomorrow.

PPS: You can get a 15% Discount off your total Fit Fashion order at www.affitnity.com with the code BenderFitness at checkout.

Day 1: Plank, Push-up & Burpee Burn

Day 2: 16 Great Full Body Workout-No Equipment

Day 3: Back Strength & Stretch

Day 4: 15 Minute HIIT Burn Workout: Body Weight

Day 5: Stretch & Lean Yoga Flow or Active Rest Day

Day 6: 21 Minute HIIT-Full Body Workout

Day 7: Rest Day-Rest & Muscles

BodyRock Boot Camp: Week 8 Workout Schedule

Hi Everyone!

This is the Week 8 Workout Schedule incorporating my BodyRock.tv Boot Camp Workout. Only two more weeks of workouts left for this workout series! I hope you have all been enjoying the series, and my collaboration with the BodyRock crew.

Remember, you can choose to follow the schedule below, or incorporate this with the new workouts I will be posting this week. In my BodyRock video, I talk about the importance of listening to your body and recognizing signs of overtraining. During this workout schedule (or any workouts schedule I post) you can adjust the schedule to your own needs.

Listen to your body, take rest as needed, and work at your own pace. The goal is to challenge yourself, but also learn to be in tune with your body. Becoming more aware of your body will improve your health, fitness, and even reduce your risk of illness or injury.

Incorporating meditation into your weekly and/or daily routine is also highly beneficial for forming the mind body connection. It is a wonderful tool for stress management, and helps you understand your body’s signals and needs.

I hope you enjoy this week’s workouts!

Melissa

PS Fit Fashions are from www.Affitnity.com: You can get 15% off of your total order with the code BenderFitness at checkout.

Week 8

Day 1: BodyRock Boot Camp-Week 8: Repeat 1-4X

Day 2: Better Booty Home Workout: Repeat 1-3X

Day 3: 10 Minute Quick HIIT Core Workout with Stability Ball: Repeat 1-4X

Day 4: 20 Minute Full Body HIIT Boot Camp: Repeat 1-3X

Day 5: Strength & Stretch Yoga or Active Rest Day

Day 6: 21 Minute Full Body Workout: Total Body Sculpting: Repeat 1-3X

Day 7: Core & Arms Workout: Quick HIIT: Repeat 1-4X

BodyRock Bootcamp: Week 7 Workout Schedule

Hi Everyone!

It’s a brand new week! This is the workout schedule for Week 7 of my BodyRock.tv workout series. I hope you have all been enjoying the workouts, and weekly schedules! I really enjoyed filming the BodyRock workout series and I am excited to share it with you.

I incorporated a few of my newest workouts into this week’s schedule. All of the workouts can be repeat 1-3X, and/or paired with 30 minutes of cardio of choice. The goal is to keep your total workout time around 60 minutes total.

You can follow along with the videos below, or click the workout title for the full workout breakdown. Be sure to listen to your body during the week, and incorporate rest days or lighter days as needed. It’s important to find a program/schedule that you can can stick to and make it a part of your normal routine. Real results come from consistency.

Have fun!

Melissa

Day 1: Quick Lower Body Workout

Day 2: Tight Core Body Weight Workout: 15 Minute HIIT

Day 3: BodyRock BootCamp-Week 7

Day 4: 30 Minute Dumbbell Workout

Day 5: 30 Minute Yoga Flow or Active Rest Day

Day 6: 20 Minute Full Body HIIT Boot Camp

Day 7: Standing Abs & Thighs Workout

Bonus: Foam Rolling to Decrease Post Workout Soreness

BodyRock BootCamp: Week 6 Workout Schedule

Hi Everyone!

This is the schedule for Week 6 of my BodyRock BootCamp Workout Series. I am getting back to posting workouts on my regular schedule this week. I ran a Half Marathon today in downtown Pittsburgh & followed it up with my second time Sky Diving. It’s been a busy weekend!

There will be new workouts this week, so be sure to check back.

In the mean time you can follow along with this week’s workout schedule! I included some of my favorite workouts in this week’s schedule. Remember, always listen to your body. If you need more rest days that’s okay! It is important to build at your own pace. You can also choose to follow along with the new workouts I will be posting this week!

Have fun with the workouts! You can click on the workout title for the full breakdown, or follow along with the videos below.

Melissa

Day 1: 15 Minute Cardio Sweat: Repeat 1-3X

Day 2: Improve Your Rear View Workout: Repeat 1-2X

Day 3: 20 Minute Abs & Arms Workout: Repeat 1-3X

Day 4: Strength & Stretch Yoga or Active Rest Day

Day 5: BodyRock BootCamp: Week 6: Repeat 1-4X

Day 6: Back Strength & Stretch: Repeat 1-4X or Active Rest Day

Day 7: Burpee Body Burn HIIT: 19 Minutes: Repeat 1-3X

BodyRock BootCamp: Week 5 Workout Schedule

Hi Everyone!

We are at the Halfway Point of my 10-Week Workout series for BodyRock.tv. Everyone seems to really like the recommended workout schedules I have been posting, so here is the schedule for Week 5. I will also be posting new workouts this week, so you can choose to incorporate the BodyRock workout(s) with my newest workouts, add them to your regular workouts, or follow this schedule.

Remember, it’s all about finding what works best for your schedule. If you figure out what works best for your lifestyle and routine you are more likely to stick to your program.

Results come from consistent training. Don’t underestimate the importance of the time you are putting in to your workouts. Your health is worth the effort!

The videos for this week’s workout schedule are posted below. You can click on the titles for the full workout breakdown or follow along with the videos. Remember, you can add rest days. Be sure to listen to your body. At the bottom of this post I added my Post-Run Recovery Stretch video. You can incorporate that routine at any time during the week. You want to maintain flexibility as you gain strength.

I am going to be posting an Instagram workout challenge for the month of May. You can find me on Instagram: @BenderFitness.

Have fun!

Melissa

Day 1: 20-Minute BootCamp: Full Body Fat Burning Workout: Repeat 1-3X

Day 2: BodyRock Boot Camp: Repeat 1-4X

Day 3: Standing 10-Minute Ab Workout: Repeat 1-3X or Active Rest Day

Day 4: 20-Minute Boot Camp Sculpt: Repeat 1-3X

Day 5: Yoga Strength & Stretch or Active Rest Day

Day 6: 20 Minute Arms & Abs Workout: Repeat 1-3X

Day 7: HIIT It, Sweat It, Sculpt It (20 Minute HIIT): Repeat 1-3X and/or Post-Run Recovery Stretch

BodyRock Bootcamp-Week 4 Workout Schedule

Hi Everyone!

It’s time to incorporate Week 4 of my BodyRock.tv workout series into this week’s workout schedule!

With each of these workouts you can incorporate up to 30 Minutes of Cardio. Remember to listen to your body, and take rest breaks as needed. This is a suggested schedule, but you can always modify your workouts to fit your lifestyle and your personal needs.

I will also be posting new workouts this week, so be sure to check back for the latest workouts! Jesse and I also filmed our first Q&A based on the questions everyone asked us on Facebook. There were a lot of running questions, so I updated some of the running posts here on the blog. If you click on the “Running” Category on the left side of the page you will see the new posts I added. You can also use the Archive function to the left side of the website.

Have fun this week! You can click the workout title for the full workout breakdown of each of the recommended workouts.

Melissa

Day 1: BodyRock Boot Camp-Repeat 1-4X

Day 2: Quick Core Challenge: Ab Workout: Repeat 1-4X

Day 3: Bender Boot Camp: Repeat 1-3X

Day 4: Yoga Flow: Strength & Stretch 20 Minute Sequence or Rest Day

Day 5: Core & Arms: Quick 10 Minute HIIT: Repeat 1-3X

Day 6: Lower Body Sculpt & Shape: Repeat 1-3X

Day 7: 10 Minute Jump Rope Workout or Cardio of Choice up to 30 Minutes

BodyRock Bootcamp | Melissa Bender | Week 3 Workout Schedule

Hi Everyone!

This is the schedule for Week 3 of my BodyRock Boot Camp Workout series. My 10-Week Series with BodyRock.tv is one workout per week, so I have put together a list of workouts that you can combine to make a full week’s schedule.

I will also be posting new workouts this week. If you are looking for something new you can follow along with those workouts.

Body Rock Boot Camp Week 1 Workouts
BodyRock Boot Camp: Week 2 Workouts

Have fun! I am filming new workouts today, so check back later!
Melissa

BodyRock Boot Camp: Week 3 Workouts

Click on the Workout Title for the Full Workout Breakdown

Day 1: 21 Minute HIIT: Full Body Workout