Hi Everyone! Welcome to Workout Week 2 of my BodyRock Workout series! If you haven’t checked out Week 1 yet, you can find it here: BodyRock Bootcamp Week 1. One workout from the full 10-Week Workout series is being released weekly at BodyRock.tv.
Blogging in San Francisco while Rose & Nicole Check out my Newest BodyRock Workout!
Here is a suggested workout schedule for Week 2 to incorporate the newest workout (video below) into your week! You can click the link for the full workout breakdown, or follow along with the videos. You can choose to follow the schedule below, pair this workout with the new workouts I am releasing this week, or add it to your normal workout routine. Remember, you want to make the workouts fit into your schedule. Have fun! Melissa Week 2 Workout Schedule:
Hi Everyone! This is Workout #1 of my 10 Week Workout Series with BodyRock.tv. The video is posted below. For the next 10 weeks one workout per week will be released on Thursdays at BodyRock.tv and DailyHiit.com. I have been getting a lot of questions about how often to do this workout, and if it should be paired with other workouts. I have created a weekly workout schedule with some of my existing workouts that incorporates this workout. You can also do it in addition to the new workouts that I will be posting this week or incorporate it into your normal schedule. Let me know what you think of the workout! I hope you all enjoy it! I am currently en-route to San Francisco. I will be filming new workouts while I am there! Have fun! Melissa Week 1 Workout Schedule: Day 1: BodyRock BootCamp: Week 1- Repeat 1-4X Day 2: 20 Minute Core Cardio Fat Burn HIIT– Repeat 1-3X Day 3: Lower Body Low Impact Workout: Quite, No Jumping – Repeat 1-4X Day 4: Full Body Standing Dumbbell Workout– Repeat 1-3X Day 5: 20 Minute Yoga Stretch & Strength and/or Stretches to Improve Flexibility for Splits
Day 6: BodyRock BootCamp: Week 1 – Repeat 1-4X Day 7: Rest ***If you would like to incorporate running into this schedule you can add 20-30 minutes of running to any workout day. Be sure to listen to your body and rest/decrease the number of rounds as needed.
Today is Day 5 of my workout schedule for the week: Day 1: Jump Rope Workout (Repeat 1-3X or Pair with Another Workout of Choice) Day 2: 10 Minute Stability Ball Workout (Repeat 1-3X, Pair with Jump Rope Workout 1X, or video of Choice) Day 3: 20 Minute HIIT Workout (Repeat 1-3X) Day 4: Yoga, Pilates, Bender Fitness Fusion, Rest or Easy Day Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Workout (40 Minute Full Body Workout.) I created a compilation video of the three workouts (below). All of the individual workouts are still available so you can mix and match. The new video combines them to make it easy for you to go straight through all three workouts. The total workout time is 40 Minutes. When you put it all together it is a great, full body workout to sculpt, strengthen and burn fat. Have fun with this one! I have brand new workouts coming your way. I changed the structure of the workout routines this week so you can all know what to expect. Let me know what you think in the comments or on my Facebook page. Melissa
Part 1: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope 1. Jump Rope 2. High Knees 3. Jumping Jack 4. Skier 5. Single Leg Hops (5 per leg, alternating) 6. Jump Rope 7. High Knees 8. Jumping Jack 9. Skier 10. Single Leg Hops (5 per leg, alternating)
Part 2:Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Stability Ball. 1. Butt Pull 2. Thigh Squeeze 3. Single Hip Lift (right) 4. Single Hip Lift (left) 5. Superman Glute Lift 6. Back Extension 7. Prone Elbow Twist 8. Pike 9. Reaching Situps 10. Ball Pass
Part 3: Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50 and a Chair or Bench.
-Squat/Lunge Jump 1. Warrior III (right) -Squat/Lunge Jump 2. Warrior III (left) -Squat/Lunge Jump 3. Hydrant (right) -Squat/Lunge Jump 4. Hydrant (left) -Squat/Lunge Jump 5. Alternating Pistol Squat Hop (*Check the post above for modification) -High Knees 6. Angel Abs -High Knees 7. Side Plank Reach (right) -High Knees 8. Side Plank Reach (left) -High Knees 9. Down Dog Hop (right) -High Knees 10. Down Dog Hop (left) -X-Jumps 11. Plank Walkout -X-Jumps 12. Dips -X-Jumps 13. Decline Spiderman -X-Jumps 14. Side Plank Back Reach (right) -X-Jumps 15. Side Plank Back Reach (left)
Done!!!! Be sure to Cool Down and finish with some gentle stretching.
This is a 4-Week Workout Challenge focused on building lean muscle. Lean muscle mass helps improve your metabolism, give your body shape, and improve your strength.
Each Week incorporates 1-2 Days of rest. Rest days are when your muscles build strength. You can choose to add up to 30 minutes of cardio to any of these workouts. Be sure to take at least 1 full rest day per week.
Listen to your body throughout the month and be sure to stretch. As always, consult your doctor before starting a new fitness routine and/or if you have any health/injury concerns.
Aim to consume at least 1 gram of protein per pound of desired weight. IE Goal Weight=135 lbs. Aim to consume 135 grams of protein per day.
You must consume enough calories to build muscle. Remember, calories are units of energy. You have to consume enough calories to build muscle and power your workouts.
Hi Everyone! Below you will find all of the moves for my 30-Day Instagram Bonus Workout Challenge. You can follow me on Instagram at @BenderFitness. For full length workouts: the full HIIT the New Year Hard Workout Challenge exercise list can be found HERE. I am getting ready to start my February Lean Muscle Building Challenge, and will be having a new Instagram Bonus Challenge. Have fun with the challenges! Melissa
Workouts: This workout list will be updated throughout the course of the Challenge. You can join the DietBet Challenge at www.dietbet.com/BenderFitness. 30 Day Instagram Bonus Move Challenge: @BenderFitness The full list of Bonus Moves can be found HERE. The Bonus moves can be done in addition to your workouts, or as a stand alone challenge. If you are joining me for the challenge don’t forget to check in on Facebook, Instagram or Twitter. The check in posts are a great way to stay motivated and on track. 🙂 During the challenge, please remember to listen to your body. If you need a rest day take one, and then continue with the program. You can also alternate an active rest or yoga day for one of the workouts.
A new year is approaching, and for many of us that means fresh motivation to achieve our goals.
My goal for the upcoming year is to be Healthy, Happy & Consistent. I believe that Health and Fitness make all aspects of life better, and I want to help more people achieve the goal of living a Healthy & Happy Lifestyle.
How do you get from goals to results? You make a plan!
I am starting the year with 3 challenges. If you follow all three challenges you will be participating in a 12 week program. I will be posting brand new workouts through the duration of the challenge.
-Plus Bonus Instagram Daily Workout Move Challenge. You can find me on Instagram: @BenderFitness
This month’s focus is on losing fat, while maintaining lean muscle with a HIIT workout program. You have a chance to win money while losing weight by participating in the DietBet Challenge. The goal is to lose 4% of your body weight over the course of 4 weeks. Entry cost is $25 (if you hit your goal you get your $ back, plus some!). All of the winners who sign up at www.dietbet.com/BenderFitness will split the pot. I will be posting (and participating in!) all of the workouts for the month.
During my first DietBet Challenge there was $14,010 in the pot. Participants lost a combined 2,510 pounds.
Dave’s Results from my first DietBet Challenge 12 pounds lost. The signs are a way to prevent cheating in the game.
This month’s focus is on sculpting Lean Muscle. Lean Muscle gives your body shape, improves your metabolism, and improves your overall health and fitness. Weight loss alone will not give you the results you want. Sculpting lean muscle will help you achieve a toned and fit look, while improving your strength and level of fitness.
Grab some dumbbells! You will need them this month!
March:
-Lean & Sculpted: Healthy Habits Challenge
The focus this month is on continuing your workouts, and creating Healthy Habits to help you keep & continue to achieve the results you have worked so hard for. Health and Fitness isn’t just participating in a challenge. It’s about creating sustainable changes.
I hope you join me in welcoming the new year with a focus on fitness, health and happiness! Plus 3-Months of New Workouts!
*Disclaimer: For hosting my Diet Bet Challenge I do get a portion of the jackpot. I always want to keep this site and my workouts free because I believe that everyone has the right to be healthy. That will never change. I want to make some upgrades to the website, our camera, and help offset some of the costs of running a blog. Participating in paid opportunities helps me to do that. I will never share or promote a product that I don’t believe in and/or use personally.
Hi Everyone, Jesse and I are leaving for Mexico today and I am not sure how the internet connection will be. I am planning on filming new workouts every day while we are there! If I am able to upload them this week I will. If not, check out the workouts listed below, and there will be plenty of new workouts when I get home. All of the workout titles should link to the original workout breakdown, and the videos are all posted below. This is a tough week of workouts, so be sure to adjust to your level, or change/add rest days as needed. In addition to this week’s plan I am adding a workout challenge. Add 3-5 days of cardio. Aim for 20-30 minutes. Your cardio does not have to be high intensity. It can be walking, running, jump rope or your cardio of choice. (Need ideas? Check out: Spice Up Your Cardio Routine: Keeping the Treadmill Interesting). Enjoy the workouts! Melissa PS Choose one workout to skip, and replace with an Active Rest Day. Remember, your body makes gains when it rests. Sunday: 22 Minute HIIT Sweat Body Weight Workout: Full Body
Welcome to my DietBet Workout Program. This is a 30 Day Program to help you achieve your goal of losing 4% of your body weight during the month. Weigh in starts on Sept 1-2, the game officially starts September 3rd, but you can join up to 2 weeks into the game.
I will be updating this list daily with links to each workout for the month so you will have an easy reference point to access each workout.
For those of you joining the DietBet I am also including four brand new specialized workouts throughout the month. You will receive special access to one new workout per week to use in addition to the program listed below.
Enjoy the challenge and the workout program! I can’t wait to see everyone’s progress pictures as we achieve our goals together! You can check in throughout the challenge:
Check in on Facebook, Instagram or Twitter throughout the month to let me know how you’re doing with your goal! You can share your progress pictures/results or keep them private, but it’s a great way to keep track of your success during the month.
Melissa
Week 1:
The Links will be activated daily throughout the month so you can easily find each workout for the challenge. Bookmark this page for easy access!
***Be Sure to Weigh In and Take Progress Photos If You Are Joining the Challenge****
Below are links to 30 different workouts from my original 30 Day Workout Challenge!
You can find this challenge, links to the New 30 Day Workout Challenge and the 30 Day Sculpted Abs Challenge HERE.
Don’t forget to check in and let me know how you’re doing, and if you’re keeping up with the challenge! You can check in on Facebook, Instagram, or Twitter.
I will be posting new workouts and challenge moves through the month, but this is a great reference list to bookmark and use so you never miss a day.
Below are 30 Different Core/Ab Focused Workouts. You can add any of these workouts to your normal routine or use them as your workout for the day.
As always, listen to your body. Even through this challenge is focused on the core I will be incorporating full body workouts throughout the month. A strong core is the foundation of your strength. Take rest days as needed throughout the month, and focus on making healthy food choices.
Don’t forget to have fun! You can check in with your progress during the challenge on Facebook, Instagram or Twitter. A strong core will make you more effective during all of your workouts!
Hi Everyone! This is a quick link to the New 30 Day Challenge workouts. I will update them throughout the month so they are easy to bookmark. You can find the original 30 Day Challenge workouts HERE. I love feedback on how the challenge is going for you so be sure to let me know or share your photos with me on Facebook, Instagram or Twitter. Thanks for joining the challenge! Melissa Day 1: Full Body
Hi Everyone, It is the first day of the month and I am starting a new challenge. For every day this month I am committing to working out for a minimum of 15 minutes per day. If you are joining me in this challenge I want to hear about your progress. Before and After pictures are also welcome! I am sharing a video below. It’s a Ted Talk on trying something new for 30 days. I found it very motivational and inspiring. I think that making small changes can lead to big results. This is especially true in a month that is notorious for weight gain and missed workouts. I love the month of December, but I have a lot of additional chances for over-indulgence in sweets and missed workouts. I have birthdays for four of my favorite people, Christmas Eve party, Christmas Day with two families, and all of the associated cookies and cakes that I inevitably get sent home with and are delivered to the rehab department where I work. Add Christmas shopping, and friends/family visiting from out of town and it can be difficult to make time for working out. With that said, I think we can all find time for at least 15 minutes of exercise. Keeping yourself moving can help you stay physically fit, improve your energy, reduce cravings, and improve your diet choices. Exercise helps regulate your blood sugar (which is why exercise is such an important component of regulating diabetes). Regulating your blood sugar also decreases chances of over-eating and giving in to cravings. 15 Minutes per day to improve your health, fitness, and reduce your cravings. Who’s with me for the next 30 days? Daily check-ins here, on facebook, on instagram, or on twitter. I hope you’re joining me! I am including links below to 30 of my 15-25 minute workouts for easy reference during the month. I will also be posting my workouts as usual. 🙂 Melissa
Hi Everyone! This is my fourth weekly workout schedule! The other three were so popular that I decided to create another week long workout plan. The first three are linked below: Week 1: Exercise and Multi-Tasking: Weekly Schedule Week 2: Weekly Home Workout Plan Week 3: Weekly Workout Schedule and Challenge Remember that you can adjust your rest days according to your needs. You should always be listening to your body. Challenge yourself and rest as needed. These weekly workout plans can be followed in order, or mixed up. You can even repeat one weekly plan until your body adjusts, and then move on to another program. It’s all about finding the right challenge and variety for you! I included several workouts that utilize dumbbells. You can complete the movements with body weight, or select a weight that is challenging for you. Enjoy! Melissa Sunday: Full Body Bender Booth Camp at Home
Hi Everyone, Today’s workout schedule is posted below. All of the workout titles should link to the original workout breakdown, and the videos are all posted below. This is a tough week of workouts, so be sure to adjust to your level, or change/add rest days as needed. In addition to this week’s plan I am adding a workout challenge. Add 3-5 days of cardio. Aim for 20-30 minutes. Your cardio does not have to be high intensity. It can be walking, running, jump rope or your cardio of choice. (Need ideas? Check out: Spice Up Your Cardio Routine: Keeping the Treadmill Interesting). Enjoy the workouts! Melissa Monday: Bender Boot Camp: Full Body
This weeks plan is well rounded, and includes 6 days of work, and 1 day of rest. Remember to listen to your body. Some weeks I take 2 days of rest because my body needs it. Rest days are just as important as working days. 🙂 Enjoy this weeks workout plan! Melissa Monday: Hotel Room Workout: Full Body
Multi-tasking has become a way of life for many of us. To-Do list items can out number hours of the day. When you have more obligations than time what falls by the wayside? For many of us it’s exercise, nutrition and sleep. Three things that are vital to our well being, yet often get pushed aside as unnecessary expenditures of our energy. I have created a one week workout schedule for those times when we are to busy to fit it in. This is a well rounded weekly workout plan.
Lately, fitting in my workouts has been tough. I have had plans to film workouts, but with buying a house, moving, helping my mom move, helping to plan my sister’s baby shower, throwing a baby shower, working full time, having family and friends in from out of state, and blogging (among other things) my plans haven’t always been successful.
My plan is to film 5 new workouts this week. If for some reason I am unable to film, I will be doing whichever workout is on this schedule for the day. This way, time is not an excuse for missing a workout. This schedule is tough, but effective. This is a weekly workout schedule that fits into a busy life style. It’s good to have a plan to fall back on. 🙂 Enjoy! Melissa
Hi Everyone! I love hearing from people and finding out what their favorite Bender Workout is. I have compiled the 10 ten most popular Bender Fitness Workout videos from youtube. They are all below, with links to each workout breakdown. I was happy to see that this list includes a great variety of workouts, so there is plenty to chose from. I will also be posting an article about the “Fan Favorites.” So if you have a favorite Bender Fitness workout post the link below or leave a comment on my facebook page: www.facebook.com/MelissaBenderFitness Enjoy the workouts! Melissa 1. Cardio: 15 Minute High Intensity Interval Training (HIIT) Cardio 15 Minute HIIT Breakdown
The list of my workouts for the last 4 weeks of my NPC bikini competition prep is below. You don’t have to be stepping onto a stage to want a bikini ready body. Summer’s on it’s way! Whatever your goals and motivations this is 4 weeks worth of toning and sculpting workouts.
Every single workout I did to get in shape for this competition is here. I prepped 100% at home. It can be done! 😀
Enjoy the workouts! If you are trying out my workouts feel free to share your before and after pictures with me on my facebook page: www.facebook.com/MelissaBenderFitness
Month 2 (weeks 5-8) of my bikini prep has come and gone! I took the photo you see above on March 1st, when I still had 4 weeks until competition day. As of yesterday I am now 2 weeks away from stepping on stage for my first NPC competition.
I have compiled the links to all of the workouts that I did for Month 2 of my 12 week preparation, and I also included links to some of my meals.
Day 2: Bikini Ready Tummy Workout and Body Definition Workout (Body Definition Workout was done interval style, 2X through. The breakdown is listed in the information above the Bikini Ready Tummy Workout).
