Each of these workouts is 40-Minutes long. We are using lots of compound exercises and movements that don’t require equipment. All you need is a little bit of space and a yoga mat or floor surface that you are comfortable working out on.
Below each video you will find a link to the full workout breakdown.
I’ve been working through some of my throwback workouts over the last two weeks as a way to get back on track with my workout schedule. The change in my energy level has been wonderful. It’s an unfortunate reality, but when I’m not working out my energy dips super low and I don’t want to do anything except lay around. When I get myself moving again I feel an immediate improvement in my energy levels. As soon as I finish a workout I notice how happy, energized and positive I feel. In turn I am then more motivated to workout.
Post-yoga #flowglow (heart filter courtesy of snapchat).
I plan to film new workouts this week. My sister is getting married at the end of the week, and lots of family will be in from out of town so I need to be very intentional about how I use my time. I’m in the wedding so I am working out Sun-Friday and taking the weekend off.
Remember, you need to workout consistently, but your life should not revolve around your workouts. They should just be a regular part of your life without preventing you from fully participating in everything else you love (or need to do).
For example, this weekend I helped my mom move. While it wasn’t an “official” workout, functional activities like carrying heavy boxes up and down multiple flights of stairs is definitely a great way to get in exercise. Bonus: I was able to carry furniture and boxes without getting sore or tired, because I exercise and stay active regularly.
Exercise improves your ability to participate fully in your own life. This is what motivates me to stick with it even when I’m not actively working toward a specific fitness goal (like a faster 5K or maximum number of pull-ups).
Right now, what is your workout motivation? What makes you show up and put in the work? There’s no right or wrong answer, but knowing your reason is a great way to stay motivated.
Melissa
You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness
If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
This month I’ve decided to repeat one of my 30-Day Workout Challenges! Below you will find every workout I plan to do this month.
How to Approach this Challenge:
Workout challenges are great, but they need to be approached the right way. It is wonderful to challenge yourself to get in 30-days of workouts. Many people find that they are able to use challenges like this to stick with a program.
However, many people lose steam if they miss a day and feel like the “failed” the program. That isn’t the case. You can add rest days, skip a day because life happened, and then get right back into the schedule. You don’t have to do 30 consecutive days of exercise for this to “count.” Just challenge yourself to get in the workouts a develop a consistent workout routine.
Challenges are a great jump start, but doing a challenge isn’t what creates healthy habits. Healthy habits are created when you continue to show up even when you don’t have a “workout streak” or a challenge to drive you.
Support Your Workouts with Healthy Meals
People are often surprised to learn that I am not a fan or follower of any traditional diet plan. I do like concepts associated with the anti-inflammatory diet and the Mediterranean diet, because they are beneficial to overall health and wellness.
However, I strongly believe that mental and emotional health and having a healthy relationship with food is something that impacts health on a daily basis. What that means is a little bit different for everyone. For me, that means I will not follow any plan that leaves me feeling hungry or requires severe calorie restriction.
I focus more on what elements I need to add to meals and I don’t worry about what “should” be restricted or taken away. I make sure to stay hydrated, incorporate lots of fruits and vegetables, seafood and poultry, and try to have mainly Whole Foods/meals that are cooked at home. I’ve noticed that I feel better when I eat less processed foods, however I don’t completely eliminate anything or have any foods that are off limits. (In fairness, I should eliminate dairy completely because I am lactose intolerant, but I love cheese and still choose to have it sometimes.)
Making nutrition changes can be a powerful part of creating a healthier life. It shouldn’t come at he cost of your emotional or mental health. So just like we find balance in our workouts, I think it’s important to look at the whole picture when thinking about your meals.
I hope that you join me for these workouts this month. Let me know in the comments, and keep checking in. Even if you do a workout “late” or take more rest days, it counts! I want to know how you’re doing throughout and how you feel when you complete the challenge.
Melissa
You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness
If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated:https://www.patreon.com/BenderFitness.
We have around 1000 unique home workouts on this site, which can be overwhelming if you aren’t sure where to get started. So this week I put together a list of 5 home workouts to try this week. Having a schedule to follow can simplify your planning and help you stay on track.
Each of the workouts in this week’s schedule takes 30-Minutes and none of them require any equipment. Just have some space (and a yoga mat if you have one) and you are ready to go. You will find each full length workout video and the exercise breakdown listed below, as well as a link to the original workout breakdown and photo tutorial.
Let me know how you do with this week’s workout schedule and if you have a favorite workout on the planner this week!
Melissa
You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness
If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated:https://www.patreon.com/BenderFitness.
We have some fun workouts on our planner this week.
If you are in my Home Workout challenge group on facebook we are progressing to Week 2 of my Fit & Fun Run and Sculpt Challenge. We start the week with running and progress into some great Total Body Workouts and Bonus Burn workouts paired with runs.
You can find those workouts here: https://www.benderfitness.com/2020/06/fit-and-fun-summer-run-body-sculpt-workout-challenge-week-2.html
For those of you who aren’t doing the 6-Week Challenge you will find our weekly workout schedule below. Some of my favorite workouts are on this week’s list, plus a workout that I recently filmed on Facebook Live. The new one is on our schedule for Day 2 and I really loved this routine. It was a lot of fun.
Let me know what you think of the workouts on this week’s list! I’m looking forward to exercising with you and bringing you more fun, new 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 keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Weekly Workout Option (for those not doing the Fit & Fun Run and Sculpt Challenge:
Workout 1:
15 rounds of 10/50.
1. Jump Rope (or Ropeless Jumping) 2. Squat Jump 3. Tuck Jump Burpee 4. Bridge Hopper (right) 5. Bridge Hopper (left) 6. Frogger 7. Warrior Lunge Jump 8. Speed Skater 9. Mountain Hopper 10. Tap & Punch Squat Jump 11. High Knees Burpee 12. Down Dog Hop 13. Wide Leg Frogger 14. Lunge Jump 15. Russian Kicks Repeat 1-3X
Workout 2:
March of High Knees
Floating Leg Lift: Right
Floating Leg Lift: Left
Heel Reach Jump Squat
Floating Leg Abduction: Right
Floating Leg Abduction: Left
Cross Kick Burpee
Forearm Beast Twist: Right
Forearm Beast Twist: Left
High Knee Skip
Sit Thru Hop
Side Hop Heel Press
Reverse Bow Twist
Low Hop Sumo Twist: Right
Low Hop Sumo Twist: Left
Cool Down or Repeat
Workout 3:
Plank 50 seconds per exercise, Jump Rope 30 seconds between each exercise. The entire routine takes 20 minutes. 1. Forearm Plank -Jump Rope 2. Right Side Plank -Jump Rope 3. Left Side Plank -Jump Rope 4. Chatarunga Plank -Jump Rope 5. Rotating Plank (on the forearm) -Jump Rope 6. Knee Drop Plank -Jump Rope 7. Plank Jack -Jump Rope 8. Elbow Tap Plank (right) -Jump Rope 9. Elbow Tap Plank (left) -Jump Rope 10. Leg Lift Plank -Jump Rope 11. Plank Crunch -Jump Rope 12. Side Plank Hip Lift (right) -Jump Rope 13. Walk the Plank -Jump Rope 14. Side Plank Hip Lift (left) -Jump Rope 15. Plank Step -Jump Rope
Repeat 1-3X
Workout 4:
1. Squat 2. Wall Sit Leg Lift (right) 3. Wall Sit Leg Lift (left) 4. Around the World Lunge (right) 5. Around the World Lunge (left) 6. Step-Up (right) 7. Step-Up (left) 8. Split Squat (right) 9. Split Squat (left) 10. Sit to Stand (right) 11. Sit to Stand (left) 12. Side Step Up Lift (right) 13. Side Step Up Lift (left) 14. Goddess Squat Reach (right) 15. Goddess Squat Reach (left)
*30 Second Cardio Burst Between Each Exercise: My Cardio Selection: Exercises 1-5: Mountain Climbers, Exercises 6-10: High Knees, Exercises 11-15: Mountain Climbers
Welcome to this week’s workouts! This week we have two options. You can join me in repeating my 6-Week Workout + Mile Run Challenge or you can go through the weekly recommended workouts. Pick whichever suits your goals best. Both are great workout options. Figure out which program you will stick to and be consistent with.
A huge part of sticking to a workout program is figuring out what you enjoy and what makes you feel good/accomplished. We are trying to establish a consistently healthy routine, not force our bodies to do something we hate.
In my Home Workout Group on Facebook we are going through the 6-Week Challenge. The 1-Mile Run challenge is a great way to incorporate running workouts, which are hugely beneficial to overall fitness, without spending a ton of time hitting the pavement.
I start teaching a Jogging Kinesiology course in a few weeks and I need to get myself back into running consistently before the class starts. I’m a big fan of practicing what I preach, so I prefer to apply the concepts that I am teaching to my own life and workouts.
Let me know in the comments which workout option you selected.
Have fun!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Option 1: Five Workouts To Do This Week
Workout 1: 30-Minute Total Body Workout with No Equipment.
Suitable for those who want to become stronger, faster and run a faster mile time. This is a great full body fitness program that combines strength and cardiovascular health.
Welcome to this week’s workout schedule! Below you will find each full length workout video for our schedule this week, as well as a link to the full workout breakdown and photo tutorial.
If you have a second, please let me know in the comments if you prefer having just the video, or the full workout breakdown link available.
We have six No Equipment workouts on the planner this week. All you need is a little bit of space and a yoga mat and you’re good to go. Be sure to stay hydrated and support your health with some deliciously, healthy food choices this week.
The image above is a delicious Veggie Wrap. This is one of my go-to easy meals for days when I want to get in plenty of nutrients but I don’t want to spend a lot of time cooking. You can add different veggies or throw in some shrimp or chicken if you want more protein.
Tonight I used: red onion, garlic, red and yellow peppers, baby Bella mushrooms, and spinach. I sautéed everything in extra virgin olive oil and a dash of Worcestershire sauce. I wrapped everything with a garden vegetable wrap with roasted red pepper hummus and a slice of provolone cheese. Simple, but delicious!
During this week’s workout schedule be sure to listen to your body. If you need an extra rest day, that’s fine. Just add an extra day and extend your workout week.
Have fun this week and take some time to celebrate how much your body is capable of. Showing up for these workouts takes physical and mental dedication. I hope you recognize your own strength.
See you soon with new 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 keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Workout #1: 30-Minute Full Body Workout with Cool Down Stretch:
Set your interval timer for 20 Rounds of 35/50. Lateral Stretch to Elbow: Right Lateral Stretch to Elbow: Left Knee to Chest Squat: Right Knee to Chest Squat: Left Leg Extension to Elevated Squeeze: Right Leg Extension to Elevated Squeeze: Left Monkey (Pike) Pushup Beast Rotation: Right Beast Rotation: Left Reverse Table Squeeze/Stretch: Right Reverse Table Squeeze/Stretch: Left Tricep Push-up: Right Tricep Push-up: Left Temple Tap Abs Single Leg Reach: Right Single Leg Reach: Left Prone Scapular Glide Prone Heel Press Hip/Elbow Tap: Right Hip/Elbow Tap: Left Cool Down Stretch
Workout 3: Cardio Core HIIT + Power Yoga and Cool Down
First 20-Minute HIIT: Interval Timer Set for 15 Rounds of 30/50 1. Plié Twist and Tap-Right 2. Plié Twist and Tap-Left 3. Warrior III Pulse & Squeeze-Right 4. Warrior III Pulse & Squeeze-Left 5. Goddess Tap 6. Rock the Boat 7. Russian Twist 8. Plank Jack 9. Rotating Push-up 10. Heel Lift Plank 11. Temple Tap Abs 12. Reverse Plank Step 13. Side Plank Reach-Right 14. Side Plank Reach-Left 15. Angel Abs Continue with Power Yoga by Sean Vigue. Enjoy!
Workout 4: 30-Minute Total Body Workout with Cardio:
Side to Side Hop and Reach Speed Skaters 3-Point Forearm Plank Taps Reverse Plank Hip Taps 5-Star Froggers (Frogger to Superman) Kneeling Leg Lift to Runner’s Lunge: Right Kneeling Leg Lift to Runner’s Lunge: Left Cat Bow/Knee to Nose: Right Cat Bow/Knee to Nose: Left Rotating Chair Pose Warrior III Pulse: Right Warrior III Pulse: Left Staggered Leg Hip Tilt: Right Staggered Leg Hip Tilt: Left Frogger Forward/Back Burpees Down Dog to Dolphin Crossed Leg Lifts Single Leg Glute Bridge: Right Single Leg Glute Bridge: Left Thoracic Reach Through Prone Cross Step
Goddess Lift: Right Goddess Lift: Left Clam Lift: Right Clam Lift: Left Leg Thread Glute Bridge: Right Leg Thread Glute Bridge: Left Crescent Heel Press: Right Crescent Heel Press: Left Warrior III Pulse: Right Warrior III Pulse: Left Standing External Rotation: Right Standing External Rotation: Left Half Moon Pulse: Right Half Moon Pulse: Left Chair Balance Heel Pulse: Right Chair Balance Heel Pulse: Left Repeat for up to three rounds.
Interval Timer for each section is set for 8 rounds of 10/20. Each section is 4-minutes long. You get a water break between segments. Section 1: *My interval timer setting got messed up, and the timer stopped before the last interval stick with me in the video and get in your lunge jumps. The timer is fixed for the other segments. You will hear occasional baby noises from my daughter from behind the camera. Section 1: High Knees Squat Jump Lateral Hop Lunge Jump High Knees Squat Jump Lateral Hop Lunge Jump Section 2: Pushups Bear Crawls Pop Ups Sit Thru Pushups Bear Crawls Pop Ups Sit Thru Section 3: High Knees Low Jacks Warrior III Hop: Right Warrior III Hop: Left High Knees Low Jacks Warrior III Hop: Right Warrior III Hop: Left Section 4: Froggers Russian Kicks Mountain Climbers Plank Jack Froggers Russian Kicks Mountain Climbers Plank Jack Section 5: Side Gorilla Sit Thru Pulse: Right Sit Thru Pulse: Left Front Gorilla Side Gorilla Sit Thru Pulse: Right Sit Thru Pulse: Left Front Gorilla Great job!
Welcome to the final week of our Mile Speed and Body Sculpt Challenge! I am so excited to finish this challenge strong, and hear how everyone has done with the mile speed challenge.
We are ending this week with our Mile Time Trial, and I have some great workouts planned for this week. The workout schedule and videos will be loaded as the week progresses.
Running Intensity Scale:
Remember, we are basing our runs on effort/intensity level. Use the scale below to maximize your runs.
Easy: Effort Level 1-3 out of 10. You should be able to carry on a conversation at this pace.
Moderate: Effort Level 4-7 out of 10. You can still talk at this intensity level, but you are limited to short responses if someone was talking to you during your workout.
Hard: Effort Level 8-10 out of 10. If someone talks to you, you would be able to respond with one word answers. This is high intensity, and not a conversational pace.
You also have the option of adding additional running to this schedule. This is optional in order to make the Mile Speed Challenge accessible for runners of all levels, and to prevent over-training. It’s important to listen to your body during the challenge and adjust as needed.
Optional Runs:
You can choose to complete two additional “easy” run days of 30-Minutes or less. OR You can choose to run 1-mile at an “easy” pace 2-3 Days this week.
If you are adding one mile, I recommend adding them on your Body Sculpt Workout Days. Depending on your current running and fitness level, you can choose to substitute a 30-Minute Run Day for a Total Body Sculpt Workout, or complete it in addition to your workout.
Note: I will be updating this page with each workout as we add them throughout the week. If you ever need to substitute a Body Sculpt Workout (for example, you need to modify the workout schedule and the next workout isn’t posted yet), you can find my other 40-Minute Workouts here: https://www.benderfitness.com/category/40-minute
Day 1: Hill Sprints
Easy Pace Warm-Up: 5-10 Minutes. Five 45-second Hard Pace Sprints. 1-2 minutes rest between sprints. Note: If needed, you can increase the rest between sprints. Cool Down Easy Run or Walk 5-10 minutes.
Day 2: Body Sculpt #24
1. Jumping Jacks 2. Foot Slide Squat: Right 3. Foot Slide Squat: Left 4. Warrior T Knee: Right 5. Warrior T Knee: Left 6. Skater Hop 7. Half Moon Pulse: Right 8. Half Moon Pulse: Left 9. Rotating Squat Hop 10. Alternating Lunge Hop 11. Standing Bicycle: Right 12. Standing Bicycle: Left 13. Standing Rollup 14. Angled Bicycle: Right 15. Angled Bicycle: Left 16. Standing Cat/Cow 17. Forward Backward Lunge: Right 18. Forward Backward Lunge: Left 19. Speed Skater Floor Tap 20. Speed Skier 21. Side Kick 22. Cross Punch and Dodge: Right 23. Cross Punch and Dodge: Left 24. Uppercut: Alternating 25. Horse Step: Right 26. Horse Step: Left 27. Side Stretch: Right 28. Side Stretch: Left
Day 3: Bonus Burn + 1-3 Miles Easy.
1. Rainbow: Right 2. Rainbow: Left 3. Elevated Clam: Right 4. Elevated Clam: Left 5. Prone Heel Press 6. Beast Thigh Pulse: Right 7. Beast Thigh Pulse: Left 8. Extended Hydrant Circle: Right 9. Extended Hydrant Circle: Left 10. Down Dog Leg Lifts 11. Prone Cross Tap: Right 12. Prone Cross Tap: Left
Day 4: Total Body Sculpt #25
Side to Side Squat Squat and Reach Jumping Jacks Pendulum Hop Jump Rope/Ropeless Jumping Cross Jab Situp Plank Row Supine Press to Tricep Drop Lunge and Curl Squat and Press Single Leg Deadlift: Right Single Leg Deadlift: Left Squat and Switch Alternating Curtsy Lunge Plié Squat/Jump Bicycle Situp Side Plank Reach: Right Side Plank Reach: Left Alternating Bird Dog Burpee Prone Heel Press Bridge Frog Hop Lunge Hop: Right Lunge Hop: Left Donkey Kicks Scapula Squeeze Slow Mountain Climbers *Cool Down-March in Place until your heart rate and breathing come back to normal. Finish with some stretching.*
Day 5: Bonus Burn + 1-3 Miles Easy.
Check back for the new workout video.
Knee Plank Series (right) Knee Plank Series (left) Temple Tap Abs Hip Drop Side Plank (right) Hip Drop Side Plank (left) Cobra Lift Rainbow Plank (right) Rainbow Plank (left) V-Up Side Plank Leg Series (right) Side Plank Leg Series (left) Reverse Plank Leg Lift
I hope that you are ready for another great workout week. We have three Body Sculpt Workouts, three runs, and one Bonus Burn Workout on the agenda this week. Scroll down for the workout schedule and videos.
I can’t believe that we are already on Week 5, of our 6 Week Challenge!
My sweet, teething baby.
Running Intensity Scale:
Remember, we are basing our runs on effort/intensity level. Use the scale below to maximize your runs.
Easy: Effort Level 1-3 out of 10. You should be able to carry on a conversation at this pace.
Moderate: Effort Level 4-7 out of 10. You can still talk at this intensity level, but you are limited to short responses if someone was talking to you during your workout.
Hard: Effort Level 8-10 out of 10. If someone talks to you, you would be able to respond with one word answers. This is high intensity, and not a conversational pace.
You also have the option of adding additional running to this schedule. This is optional in order to make the Mile Speed Challenge accessible for runners of all levels, and to prevent over-training. It’s important to listen to your body during the challenge and adjust as needed.
Optional Runs:
You can choose to complete two additional “easy” run days of 30-Minutes or less. OR You can choose to run 1-mile at an “easy” pace 2-3 Days this week.
If you are adding one mile, I recommend adding them on your Body Sculpt Workout Days. Depending on your current running and fitness level, you can choose to substitute a 30-Minute Run Day for a Total Body Sculpt Workout, or complete it in addition to your workout.
Note: I will be updating this page with each workout as we add them throughout the week. If you ever need to substitute a Body Sculpt Workout (for example, you need to modify the workout schedule and the next workout isn’t posted yet), you can find my other 40-Minute Workouts here: https://www.benderfitness.com/category/40-minute
Day 1: Hill Sprints
Easy Pace Warm-Up: 5-10 Minutes. 30-Second Hill Sprints X8-10. Rest until breathing returns closer to normal in between sprints. For advanced runners: jog or walk back to starting point and repeat. Cool Down Easy Run or Walk 5-10 Minutes.
Day 2: Body Sculpt #23
Level 1 Burpee Side Lunge: Right Side Lunge: Left Squat Jump Lunge Jump Oblique Step Push-up Reverse Plank Step Out Temple Tap Abs Side Plank Reach: Right Side Plank Reach: Left Mountain Climbers Russian Kicks Down Dog Heel Pulse: Right Down Dog Heel Pulse: Left Hydrant: Right Hydrant: Left Plank Jack Burpee Low Jack Runner’s Lunge to Warrior III: Right Runner’s Lunge to Warrior III: Left Supergirl Heel Tap Bird Dog Pop Ups Speed Skater Warrior II Twist: Right Warrior II Twist: Left Stretch and Cool Down
Day 3: Bonus Burn + 1-3 Mile Easy Pace Run
This quick 12-Minute workout will work your entire core. Maximum repetitions for 50-seconds, with a 10-second break between exercises. 1. Crunch & Tap 2. T-Twist: Right 3. T-Twist: Left 4. Sit Thru Hold: Right 5. Sit Thru Hold: Left 6. Reverse Crunch 7. Cross Over Can-Can: Right 8. Cross Over Can-Can: Left 9. Down Dog Elevator: RIght 10. Down Dog Elevator: Left 11. Side Heel/Toe Tap: Right 12. Side Heel/Toe Tap: Left
Day 4: Body Sculpt #24
1. Squat 2. 2nd Position Plié to Toes 3. Curtsy Lunge: Right 4. Curtsy Lunge: Left 5. Rotating Squat Step 6. Plié Side Lift: Right 7. Plié Side Lift: Left 8. Reverse Pulse: Right 9. Reverse Pulse: Left 10. 5th Position Plié Forward Lift: Right 11. 5th Position Plié Forward Lift: Left 12. Figure Four Rotation: Right 13. Figure Four Rotation: Left 14. Warrior III Squat: Right 15. Warrior III Squat: Left 16. Cactus Stretch 17. Incline Pushups 18. Dips 19. Forward/Back Plié Side Pulse: Right 20. Forward/Back Plié Side Pulse: Left 21. Trunk Rotation: Right 22, Trunk Rotation: Left 23. Standing Toe Touch Twist: Right 24. Standing Toe Touch Twist: Left 25. Standing Cat/Cow Arch 26. Pendulum Tap: Right 27. Pendulum Tap: Left 28. Alternating Leg Sweep
Day 5: Tempo Run
Today’s Run is broken down by time and effort. 5-Minutes: Easy 3-5 Minutes: Moderate (Effort Level 4-7/10) 5- Minutes: Easy 3-5 Minutes: Moderate 5-Minutes Easy.
Day 6: Body Sculpt #25
In/Out Squat Pendulum: Right Pendulum: Left Double Curtsy: Right Double Curtsy: Left Modified Pistol Squat: Right Modified Pistol Squat: Left Half Moon Pulse: Right Half Moon Pulse: Left Warrior III: Right Warrior III: Left Hydrant Extension and Tap: Right Hydrant Extension and Tap: Left Leg Series: Right Leg Series: Left Finish with Yoga with Sean Vigue
Welcome to Workout Week #4. We have a great Body Sculpt and Running Schedule this week. Get ready to work hard, sweat and become stronger and faster.
Running Intensity Scale:
Remember, we are basing our runs on effort/intensity level. Use the scale below to maximize your runs.
Easy: Effort Level 1-3 out of 10. You should be able to carry on a conversation at this pace.
Moderate: Effort Level 4-7 out of 10. You can still talk at this intensity level, but you are limited to short responses if someone was talking to you during your workout.
Hard: Effort Level 8-10 out of 10. If someone talks to you, you would be able to respond with one word answers. This is high intensity, and not a conversational pace.
You also have the option of adding additional running to this schedule. This is optional in order to make the Mile Speed Challenge accessible for runners of all levels, and to prevent over-training. It’s important to listen to your body during the challenge and adjust as needed.
Optional Runs:
You can choose to complete two additional “easy” run days of 30-Minutes or less. OR You can choose to run 1-mile at an “easy” pace 2-3 Days this week.
If you are adding one mile, I recommend adding them on your Body Sculpt Workout Days. Depending on your current running and fitness level, you can choose to substitute a 30-Minute Run Day for a Total Body Sculpt Workout, or complete it in addition to your workout.
Note: I will be updating this page with each workout as we add them throughout the week. If you ever need to substitute a Body Sculpt Workout (for example, you need to modify the workout schedule and the next workout isn’t posted yet), you can find my other 40-Minute Workouts here: https://www.benderfitness.com/category/40-minute
Day 1: VO2 Max Run
For today’s run start with a 5-10 minute warm-up, running at an easy/conversational pace.
Complete 400 meter (.25 mile) Repeats X4. 2-Minute Rest between repeats.
Cool Down 5-10 minutes easy pace run or walk.
Day 2: Total Body Sculpt #20
Day 3: Bonus Burn + 1-3 Miles Easy Run
Today I have a great throwback workout for you. Only 12-minutes, so challenge yourself to go hard!
Set Your Timer: 12 Rounds of 10/50. High Knees Wall Abs Tuck Jump Lunge Jump Skier Frogger Side Plank Knee Rotation-Right Side Plank Knee Rotation-Left High Knees Heel Tap Toe Reach Jump Squat V-Reach Repeat 1-3X
Day 4: Total Body Sculpt #21
Day 5: Progression Run
Run 1-4 Miles at an easy to moderate pace. For the last 3-6 Minutes of your run, maintain a Hard running pace.
Cool Down: 5-Minutes Easy run or walk
Day 6: Body Sculpt #22
1. Squat, Tap & Reach 2. Pendulum Chair: Right 3. Pendulum Chair: Left 4. Prone Heel Press 5. Knee Drop Starfish 6. Reverse Hook Crunch 7. Jump Squat 8. Warrior Knee: Right 9. Warrior Knee: Left 10. Plié Jump 11. Kneeling Squat 12. Side Gorilla 13. Twisting Knee Tap 14. Beast Rib Hug 15. Sit Thru 16. V-Up Twist 17. Bear Crawl 18. Crab Knee Touch 19. Lunge Hop: Right 20. Lunge Hop: Left 21. Rotating Squat Step 22. Jumping Jacks 23. Runner’s Lunge to Chair: Right 24. Runner’s Lunge to Chair: Left 25. Kneeling Heel Press: Right 26. Kneeling Heel Press: Left 27. Three Point Locust ReCh 28. Flat Back Lift
Welcome to week three of our workout schedule! I hope you’ve been enjoying the new workouts!
This week we have some great workouts and runs on our planner.
Remember, for our runs we are going based on intensity/effort level.
Below you will find the running and workout schedule for this week.
You also have the option of adding additional running to this schedule. This is optional in order to make the Mile Speed Challenge accessible for runners of all levels, and to prevent over-training. It’s important to listen to your body during the challenge and adjust as needed.
Optional Runs: You can choose to complete two additional “easy” run days of 30-Minutes or less. OR You can choose to run 1-mile at an “easy” pace 2-3 Days this week.
If you are adding one mile, I recommend adding them on your Body Sculpt Workout Days. Depending on your current running and fitness level, you can choose to substitute a 30-Minute Run Day for a Total Body Sculpt Workout, or complete it in addition to your workout.
Note: I will be updating this page with each workout as we add them throughout the week. If you ever need to substitute a Body Sculpt Workout (for example, you need to modify the workout schedule and the next workout isn’t posted yet), you can find my other 40-Minute Workouts here: https://www.benderfitness.com/category/40-minute
Intensity Scale:
Easy: Effort Level 1-3 out of 10. You should be able to carry on a conversation at this pace.
Moderate: Effort Level 4-7 out of 10. You can still talk at this intensity level, but you are limited to short responses if someone was talking to you during your workout.
Hard: Effort Level 8-10 out of 10. If someone talks to you, you would be able to respond with one word answers. This is high intensity, and not a conversational pace.
Day 1: Body Sculpt #17
No Equipment, Low Impact workout. You can increase the intensity by varying the Cardio. Marching in Place. Burpees, Jump Rope, Mountain Climbers, or you can stick to High Knees with me.
1. Warrior III Touch: Right 2. Warrior III Touch: Left 3. Thriller Clap: Right 4. Thriller Clap: Left 5. Beast Pulse 6. Squat Heel Lift 7. Hydrant: Right 8. Hydrant: Left 9. Down Dog Heel Pulse: Right 10. Down Dog Heel Pulse: Left 11. Leg/Hip Lift 12. Angel Abs 13. Elbow Tap Side Plank: Right 14. Elbow Tap Side Plank: Left 15. Plank Tricep Tap: Right 16. Plank Tricep Tap: Left 17. Reverse Plank Glute Tap 18. Superman 19. Sit Thru 20. Alternating Down Dog Toe Tap 21. Crab Toe Touch Hip Press: Right 22. Crab Toe Touch Hip Press: Left 23. Goddess Reach: Right 24. Goddess Reach: Left 25. Side Angle Twist: Right 26. Side Angle Twist: Left 27. Rock the Boat 28. Dive Bomber
Day 2: Tempo Run
Today’s Run is broken down by time and effort. 5-Minutes: Easy 3-5 Minutes: Moderate (Effort Level 4-7/10) 5- Minutes: Easy 3-5 Minutes: Moderate 5-Minutes Easy.
Day 3: Body Sculpt #18
1. Jumping Jacks 2. Knee Drop Starfish 3. Alternating Hip Thrust 4. Criss Cross Jump Squat 5. Temple Tap Abs 6. Burpee 7. Leg/Hip Lift 8. Warrior III: Right 9: Warrior III: Left 10. Goddess Twist 11. V-Slip 12. Rotating Plank 13. Pendulum Squat 14. Mountain Climbers 15. Superman 16. Long Jump with Run Back 17. Spiderman 18. Rib Hug Push-ups 19. Donkey Kick 20. V Roll Up 21. Bear Crawl 22. Reverse Plank Step Out 23. Superman V-Up 24. Tricep Pushup: Right 25. Tricep Pushup: Left 26. Rock the Boat 27. Warrior II to Side Angle 28. Warrior II to Side Angle
Day 4: Hill Sprints
Easy Pace Warm-Up: 5-10 Minutes. 30-Second Hill Sprints X5. Rest until breathing returns closer to normal in between sprints. For advanced runners: jog or walk back to starting point and repeat. Cool Down Easy Run or Walk 5-10 Minutes.
Day 5: Body Sculpt #19
1. Lateral Hop 2. Plank Cross Step 3. Twisting Sumo Squat: Right 4. Twisting Sumo Squat: Left 5. Fighter Stance 6. Side Plank Leg Adduction: Right 7. Side Plank Leg Adduction: Left 8. Side Gorilla 9. Kneeling Side Heel Press: Right 10. Kneeling Side Heel Press: Left 11. Surfer 12. Lunge Pulse:Right 13. Lunge Pulse: Left 14. Squat Pulse 15. Breakdance Donkey 16. Angel Abs 17. Dive Bombers 18. Knee Drop Plank 19. Low Jack 20. Table Leg Abduction: Right 21. Table Leg Abduction: Left 22. Burpee 23. Bunny Hop Squat 24. Lunge to Knee: Right 25. Lunge to Knee: Left 26. Squat Jump 27. Forward/Back Kick: Right 28. Forward/Back Kick: Left
Day 6: Bonus Burn + 1-3 Miles Running Easy Pace
Check back for the workout video. In the meantime, try this 12-Minute Core Workout.
1. Leg Circle (right) 2. Leg Circle (left) 3. Rock the Boat 4. Side Crunch Toe Touch (right) 5. Side Crunch Toe Touch (left) 6. 3 Part Abs 7. Bicycle 8. Boat Scissor Twist 9. Super Swimmer 10. Tick Tock Abs
Welcome to Week 2 of my Fit and Fun Summer Challenge.
This week we have some fantastic workouts on our schedule. We are working on our overall strength and fitness, and improving our mile running time.
This week, we are starting off with a challenging run day. Remember, when it comes to running we are focusing on our perceived rate of exertion.
When I refer to Easy, Moderate or Hard effort, we are talking about the intensity level of the run. We will use an intensity scale of 1-10 to help define each pace. This is a great training technique, and it helps you connect with your body and remain aware of how you feel during your training.
Intensity Scale:
Easy: Effort Level 1-3 out of 10. You should be able to carry on a conversation at this pace.
Moderate: Effort Level 4-7 out of 10. You can still talk at this intensity level, but you are limited to short responses if someone was talking to you during your workout.
Hard: Effort Level 8-10 out of 10. If someone talks to you, you would be able to respond with one word answers. This is high intensity, and not a conversational pace.
Our Schedule this Week
Below you will find the running and workout schedule for this week. You can choose to complete both, or focus on one area.
You also have the option of adding additional running to this schedule. This is optional in order to make the Mile Speed Challenge accessible for runners of all levels, and to prevent over-training. It’s important to listen to your body during the challenge and adjust as needed.
Optional Runs: You can choose to complete two additional “easy” run days of 30-Minutes or less. OR You can choose to run 1-mile at an “easy” pace 2-3 Days this week.
If you are adding one mile, I recommend adding them on your Body Sculpt Workout Days. Depending on your current running and fitness level, you can choose to substitute a 30-Minute Run Day for a Total Body Sculpt Workout, or complete it in addition to your workout.
Note: I will be updating this page with each workout as we add them throughout the week. If you ever need to substitute a Body Sculpt Workout (for example, you need to modify the workout schedule and the next workout isn’t posted yet), you can find my other 40-Minute Workouts here: https://www.benderfitness.com/category/40-minute
Day 1: VO2 Max Run
Warm-up: Run 5-10 Minutes at Easy Intensity.
Workout: Complete four 400 Meter (.25 Mile) repeats at Hard Intensity. Equal rest to run time in between each repeat, or until your breathing has returned close to normal.
Cool Down: Run or Walk 5-10 Minutes at Easy Intensity.
Day 2: Body Sculpt #15
1. Squat Pulse 2. Rub Hug Push-ups 3. Squat Switch 4. Oblique Push-ups 5. Heel Tap Squat 6. Side Plank Ankle Tap: Right 7. Side Plank Ankle Tap: Left 8. Heel Tap Abs 9. Windshield Wiper Abs 10. Plank Leg Lift 11. Runner’s Lunge to Knee: Right 12. Runner’s Lunge to Knee: Left 13. Crossed Glute Bridge: Right 14. Crossed Glute Bridge: Left 15, Reverse Plank Step Out 16. Sit Thru 17. Runner’s Lunge Leg Lift: Right 18. Runner’s Lunge Leg Lift: Left 19. Dive Bomber 20. Pendulum 21. Cross Punch: Right 22. Cross Punch: Left 23. Knee Drive: Right 24. Knee Drive: Left 25. Lateral Jump 26. Side Angle Stretch: Right 27. Side Angle Stretch: Left 28. Baby Bear Crawl
Day 3: Bonus Burn #3 + 1-3 Miles Running Easy Pace
*In the video I say this is all low impact, however there are two plyometric moves: Froggers and a Long Jump, to make this workout low impact step into froggers instead of jumping, and Step instead of jumping for the long jump.
1. Sumo Squat 2. In/Out Squat 3. Baby Bear Crawl 4. Superman 5. Rotating Push-up 6. Walk the Plank + 7 Froggers 7. Reverse Lunge to Long Jump 8. Plank Crunch 9. Side Plank Reach: Right 10. Side Plank Reach: Left 11. Plank Knee Twist 12. Squat to Side Leg Lift: Right 13. Squat to Side Leg Lift 14. Plié Squeeze to Lift 15. Single Leg Toe Tap Squeeze: Right 16. Single Leg Toe Tap Squeeze: Left 17. Burpees 18. Foot Slide Squat: Right 19. Foot Slide Squat: Left 20. T-Sit Reach 21. Hydrant: Right 22. Hydrant: Left 23. Beast (pulse optional) 24. Goddess Twist: Right 25. Goddess Twist: Left 26. Warrior III: Right 27. Warrior III: Left 28. Chair Calf Raise
Day 5: Bonus Burn #4 + Progression Run
Progression Run: Run 1-3 Miles at Easy to Moderate Pace. For the last 2-5 Minutes of your run, Run at Hard (but maintainable) intensity. Cool Down with easy run or walk 5-10 minutes.
1. Heel Tap Hover 2. Locust Hold 3. Temple Tap Abs 4. Hip Lift
1. Side Plank Hip Lift: Right 2. Side Plank Hip Lift: Left 3. Forearm Foot Slide: Right 4. Forearm Foot Slide: Left
1. Angel Abs 2. Side Lying Double Lift: Right 3. Side Lying Double Lift: Left 4. Superman
Day 6: Total Body Sculpt
I wasn’t able to film yesterday, because my baby didn’t nap. Here is an older Body Sculpt Workout. The New Body Sculpt 17 will be shifted to next week’s workout schedule.
Half Squat Rotation Bird Dog-Right Bird Dog-Left Lunge Jump Angel Abs Plank Crunch Spiderman Reverse Knee Tap Squat-Switch-Tuck Criss Cross Abduction-Right Criss Cross Abduction-Left Beast Cross Kick-Right Beast Cross Kick-Left Ninja Jump Walk the Plank Wide Leg Reach to Side Plank-Right Wide Leg Reach to Side Plank -Left Shoulder/Hip Tap Push-up In/Out Plié Jump Down Dog Hop-Right Down Dog Hop-Left Leg Series-Right Leg Series-Left Donkey Kick Pendulum Chair-Right Pendulum Chair-Left Down Dog Open Heel Press-Right Down Dog Open Heel Press-Left Squat Pulse Low Lunge Switch
Welcome to Week 1 of my Fit and Fun Summer Challenge.
For the next six weeks we will be continuing the Body Sculpt Workouts and working on getting a faster mile running time. I’m also hosting a StepBet Challenge to keep everyone motivated to hit those goals over the next 6-weeks.
If you are interested, you can join the StepBet Challenge by downloading the app, and searching for BenderFitness. For the game, you place a $40 bet that you can hit your step goal for the next six weeks. It will tell you what your goal is before you join the game. If you hit your goal each week you win and split the money in the pot with all the other winners. Full Disclosure: BenderFitness is also compensated for hosting this challenge.
I’ve had a hard time hitting my steps and staying active since we started Stay at Home orders, so I will be participating in the challenge as a way to increase my overall activity level and keep moving throughout the day.
What You Need to Know
Over the next 6-Weeks you can choose to participate in the Body Sculpt Challenge and The Mile Speed Running Challenge, or you can pick one to participate in.
I will be updating this page with each workout as we add them throughout the week. If you ever need to substitute a Body Sculpt Workout (for example, you need to modify the workout schedule and the next workout isn’t posted yet), you can find my other 40-Minute Workouts here: https://www.benderfitness.com/category/40-minute
For the Running Challenge: When I refer to Easy, Moderate or Hard effort, we are talking about the intensity level of the run. We will use an intensity scale of 1-10 to help define each pace.
Easy: Effort Level 1-3 out of 10. You should be able to carry on a conversation at this pace.
Moderate: Effort Level 4-7 out of 10. You can still talk at this intensity level, but you are limited to short responses if someone was talking to you during your workout.
Hard: Effort Level 8-10 out of 10. If someone talks to you, you would be able to respond with one word answers. This is high intensity, and not a conversational pace.
Our Schedule this Week
Below you will find the running and workout schedule for this week. You can choose to complete both, or focus on one area.
You also have the option of adding additional running to this schedule. This is optional in order to make the Mile Speed Challenge accessible for runners of all levels, and to prevent over-training. It’s important to listen to your body during the challenge and adjust as needed.
Optional Runs: You can choose to complete two additional “easy” run days of 30-Minutes or less. OR You can choose to run 1-mile at an “easy” pace 2-3 Days this week.
If you are adding one mile, I recommend adding them on your Body Sculpt Workout Days. Depending on your current running and fitness level, you can choose to substitute a 30-Minute Run Day for a Total Body Sculpt Workout, or complete it in addition to your workout.
Day 1: 1-Mile Time Trial + Tabata Bonus Burn Workout #1
*Complete your Mile Time Trial BEFORE your Tabata Workout. Typically, I recommend running after a workout so your body isn’t tired during your reps. For your time trial you don’t want to be tired, because it will impact your speed.
For the 1-Mile Time Trial. Start with a warm-up of 5-10 minutes. This can be walking, jogging, jump rope, or any activity that gets your body warm and your heart rate up. This will help you perform at a higher level of intensity when you complete your mile time trial.
After you are warmed up, get your watch or timer ready. You can complete your run outside, on a track, or on a treadmill. There are plenty of free running apps that will track your run using GPS.
Start your watch and run one mile as quickly as you can. If you need to walk at any point, that’s fine, but keep moving and don’t stop your timer until you hit the one mile mark. This is your starting place. We are working to improve your speed. At the end of six weeks, we are going to test our mile times again to see how much we were able to improve.
Round 1 1. Lateral Hop 2. Pendulum Tap: Right 3. Pendulum Tap: Left 4. Low Jack
Round 2 1. Squat Jump 2. Goblet Squat 3. Warrior III: Right 4. Warrior III: Left
1. Jumping Jacks 2. Forward Lunge: Right 3. Forward Lunge: Left 4. Hydrant: Right 5. Hydrant: Left 6. Side V-Up: Right 7. Side V-Up: Left 8. Floor Tap Squat 9. Bird Dog: Right 10. Bird Dog: Left 11. Heel Slides 12. Reverse Plank 13. V-Slip Under 14. Tricep Push-up: Right 15. Tricep Push-up: Left 16. Orthodox Jab to Uppercut: Alternating 17. Cross Punch: Right 18. Cross Punch: Left 19. Kneeling Oblique Hip Tap: Right 20. Kneeling Oblique Hip Tap: Left 21. Hip Thrust: Right 22. Hip Thrust: Left 23. Goddess Elbow to Knee Tao 24. Locust Stretch 25. Crescent Pulse with Heel Lift: Right 26. Crescent Pulse with Heel Lift: Left 27. Warrior III Knee Abduction: Right 28. Warrior III Knee Abduction: Left
Day 3: Body Sculpt Workout #13
1. Curtsy Lunge: Right 2. Curtsy Lunge: Left 3. One Arm Burpee 4. Plié Jump 5. Chair to Warrior III 6. Twisted V-Up: Right 7. Twisted V-Up: Left 8. Super Swim 9. Side Plank Knee/Leg: Right 10. Side Plank Knee/Leg: Left 11. Rotating Pushups 12. Tricep Drop 13. Curl 14. Reverse Plank 15. Mountain Climbers 16. Heel Tap Jump Squat 17. Pendulum Squat 18. Foot Slide Squat: Right 19. Foot Slide Squat: Left 20. Pretzel Lift: Right 21. Pretzel Lift: Left 22. Push-up Jacks 23. Temple Tap Abs 24. Side Plank Reach: Right 25. Side Plank Reach: Left 26. Hydrant: Alternating 27. Superman Burpee 28. Hip Thrust
Day 4: Hill Sprints + Tabata Bonus Burn Workout #2
Hill Sprints: Hill Sprints build strength and speed in your legs. They train your body and mind to work at a high intensity level.
Easy Paced Warm-up: 5-10 Minutes. We are going to complete five 30-second Hill Sprints. You are going to set your timer for 30-seconds, and run uphill as quickly as you can.
You should be at a Hard Intensity Level during each sprint. Try to get to the same point (or further!) during each 30-second sprint.
If you already run consistently you will keep your rest short: jog or walk back to your starting point and quickly start the next repeat. If you are newer to running or speed work, jog or walk back to the start, and wait until your breathing returns to normal in between each Hill Sprint.
Cool down with an easy paced run or Walk, approximately 5-10 minutes.
1. Bicycle Glutes 2. Side Plank Hip Tap: Right 3. Side Plank Hip Tap: Left 4. Plank Toe Tap
1. High Knees 2. Mountain Climbers 3. High Knees 4. Frogger
1. Russian Twist 2. Three Point Leg Lift 3. Sit Thru 4. Superman
Day 5: Body Sculpt Workout #14
1. Squat 2. Pendulum Tap: Rught 3. Pendulum Tap: Left 4. Leg Circle: Right 5. Leg Circle: Left 6. Extended Hydrant: Right 7. Extended Hydrant: Left 8. Leg Series: Right 9. Leg Series: Left 10. Seated Twist: Right 11. Seated Twist: Left 12. Superman 13. Leg/Hip Lift 14. Plank Knee Tap: Right 15. Plank Knee Tap: Left 16. Temple Tap Abs 17. Plank Leg Lift 18. Spiderman: Right 19. Spiderman: Left 20. Sumo Pushups 21. Reverse Plank 22. Scapular Squeeze 23. Tricep Push-up: Right 24. Tricep Push-up : Left 25. Walk the Plank 26. Forward Kicks 27. Lunge to Warrior III 28. Lunge to Warrior III
Day 6: Tempo Run
We are varying our intensity and effort during our run today. This gets our body and mind used to working at a harder pace for shorter periods of time. This helps your legs become faster and stronger, without wearing your body down.
Start with a 5-minute warm-up at an easy pace. Complete 2-3 Minutes at a Moderate Pace. 5-Minutes Easy Pace. 2-3 Minutes Moderate. 5-Minutes Easy to cool down.
This week we have six workouts on the agenda. Get ready for a fantastic week of exercise to strengthen your body and improve your overall health and wellness. If you are brand new to BenderFitness workouts, remember that you can modify the exercises to suit your personal needs. That can mean doing a lower impact variation of an exercise, or adding weights to increase the intensity of the workout.
Any easy way to modify an exercise, is to take the plyometric (jumping) version of the exercise and make it low impact. For example, Squats can be substituted for Squat Jumps, or Alternating Lunges for Lunge Jumps. Side Planks are very challenging for most people, so if you aren’t quite ready for the harder variations, hold a static side plank. Remember to listen to your body and adjust as needed.
As you progress through these exercises you will build strength, endurance, power and overall fitness. When you stick to your program you will see and feel your body growing stronger. Before you know it, you will be pushing through these workouts for max reps without rest breaks.
This week’s schedule includes HIIT (High Intensity Interval Training), LIIT(Low Intensity Interval Training), and Yoga. You will also get in a few Total Body Workouts, along with a Lower Body Workout and Core focused workout.
Thanks for working out with me! Have fun this week, and let me know which workout is your favorite! I love to see your workout check-ins. Feel free to tag me in your photos or videos on Instagram and I might share them to my story. Seeing your posts keeps me motivated.
Enjoy! Let’s get stronger together.
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life
PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness
It’s workout time! This week’s schedule is below.
Workout 1: Total Body Cardio Fat Burning Workout
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps OR: Interval Style 35 seconds of Cardio, 55 seconds Max Reps 1. Mountain Climbers 2. Lunge Jump 3. Jumping Jacks 4. Dive Bomber/Up-Down Dog 5. High Knees 6. Pendulum Squat 7. Mountain Climbers 8. Oblique V-Up (right) 9. Jumping Jacks 10. Oblique V-Up (left) 11. High Knees 12. Single Leg Tricep Squat (right) 13. Mountain Climbers 14. Single Leg Tricep Squat (left) 15. Jumping Jacks 16. Plank Donkey Kick Side Jump 17. High Knees 18. Plie Jump 19. Mountain Climbers 20. Plank to Toe Walk Repeat 1-3X
Workout 2: Standing Lower Body Workout
Interval Timer set for 15 Rounds of 10/50 1. Squat to Lunge-Right 2. Squat to Lunge-Left 3. Squat Jump 4. Table Kick-Right 5. Table Kick-Left 6. Low Jack 7. Warrior III-Right 8. Warrior III-Left 9. Lunge Jump 10. Sumo Twist-Right 11. Sump Twist-Left 12. Surfer 13. Curtsy Lunge Kick-Right 14. Curtsy Lunge Kick-Left 15. Pendulum Squat Repeat 1-4X Optional: Pair with 30 Minutes of Cardio
Workout 3: 18-Minute Total Body HIIT Workout
18 rounds of 10/30 and two dumbbells. Dumbbell Weight of Choice: Recommend 3-12 lbs.
Repeat 1-3X
1. Dumbbell High Knees 2. Dumbbell Jump Squat 3. Spiderman Plank 4. Temple Tap Abs 5. Dumbbell High Knees 6. Dumbbell Jump Squat 7. Crunch and Tap 8. Heel Press Plank 9. Dumbbell High Knees 10. Dumbbell Jump Squat 11. Reverse Bicycle 12. Mountain Tapper 13. Dumbbell High Knees 14. Dumbbell Jump Squat 15. Hip Lift Hook 16. Forearm Plank to Down Dog 17. Dumbbell High Knees 18. Dumbbell Jump Squat
Set Your Interval Timer for 10 Rounds of 10/30 *30-Seconds of Cardio Before Each Exercise* Low Impact Burpee Lunge to Hydrant-Right Lunge to Hydrant-Left Down Dog Cross Kick-Right Down Dog Cross Kick-Left Leg Drop Series Reverse Plank Step Out Angel Abs Side Plank Foot Tap-Right Side Plank Foot Tap-Left Repeat 1-3X
Workout 6: Yoga Stretch and Strength
Workout 7: Rest or Active Rest Day
Rest Day. You can also choose to have an active rest day, and incorporate some gentle movement in your day. Keep it low intensity, you shouldn’t be getting out of breath or going at a higher intensity. Rest helps you gain strength and prepare for a new week of workouts.
Welcome to Weekly Workout Schedule #45! Get ready for an amazing week of workouts.
This week includes four of my newest workout videos, and one throwback workout. This is a great workout week that combines body weight exercises, a dumbbell workout, LIIT, Cardio and Plyometric movements.
This week we have several 30-Minute workout routines in the mix. These exercises are super effective to help you see results in your overall health, fitness, and body composition. The 30-Minute workouts are also great if you don’t like repeating exercise routines. Just press play and keep going until you make it to the end of the video.
Always remember, your level of intensity matters. I have to moderate my pace right now, due to pregnancy. You should be pushing yourself outside of your comfort zone. Work at a hard to moderate level of intensity. Challenge yourself to push the pace during the workouts. Breathing heavy and sweating are great signs that you are pushing yourself. Never sacrifice form for speed. Proper form ensures that you are targeting the correct muscles in their full range of motion.
Throwback to my pre-pregnancy core!
For this week’s core workout I included my new, pregnancy safe core routine. If you are looking for something more intense, check out my other core workouts and pick whichever one appeals to you most: https://www.benderfitness.com/category/core
Let me know what your goal is this week. How many workouts will you be getting in this week? Please tag me on social media, or comment below to let me know how you do with the workouts, and which one was your favorite. Social media check-ins are a great way to stay accountable, and I love seeing your progress.
Have fun with this week’s workout schedule! You rock for showing up, now keep coming back and work your way through each 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 continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
PPS I recently created an Amazon Shop. It includes some “Must Have” workout equipment, kitchen tools, books I’ve enjoyed, fashions I love and fun household decor items. This is an affiliate link: that means BenderFitness makes a small commission when you purchase an item. If you would like to check it out you can do so here: www.amazon.com/shop/benderfitness
It’s workout time! I hope you enjoy this week’s workout schedule.
We have five amazing and effective home workouts on the planner this week. Get ready for some variety, and a wonderful workout challenge that you can do anywhere.
You can find the workout video playlist, as well as each individual workout breakdown below. As always, these are all free workouts.
If you find these workouts helpful, please take the time to comment and share, here, on Facebook and Instagram. With the push toward monetization on social media platforms it is much more difficult for websites like mine to reach people without paying for advertising. As someone who provides a free service, I unfortunately don’t have an advertising budget.
When you share, like and comment it really helps us to be seen and continue to reach people who are interested in our workouts, recipes and tips for healthy living.
Maverick helping to unload our vegetables, so we can make some delicious and nutritious meals this week.
Speaking of recipes, I posted a delicious Vegetable Soup with Chicken Potstickers 🥟 recipe. You can find it here:
I hope that you enjoy this week’s workout schedule, and find it useful for helping you to stay on track with making healthy choices. Every time you show up for a workout or make a nutritious meal, you are doing something to create a healthier and happier life.
Thank you for letting me be a part of that journey.
Have fun!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Welcome to this week’s workout schedule! We have five fantastic workouts on the agenda. You can do these workouts anywhere.
The workouts this week range from HIIT Interval Workouts, to some Workouts completed for Repetitions. If you prefer HIIT to Reps, you can always modify the workouts to be completed for time.
For Rep Workouts, I like to time how long the total workout takes, and see if I can meet or beat that time when I go for round two. It’s a great way to stay motivated and keep pushing during the workout.
Post Workout: 2 Rounds of Workout #1 on this week’s schedule.
Challenge yourself to get through each workout quickly, but with good form. Never sacrifice form for speed. Proper form ensures that you are activating the muscles we are targeting with each exercise.
Pregnancy Update:
I am just shy of 11 Weeks Pregnant, and starting to feel a little bit better. I have had some atrociously bad morning sickness that had me immobilized some days. I’m still very fatigued, but working my way back toward feeling better.
I missed a lot of workouts, but got in a lot of walking. I got in a little bit of yoga and Pilates when I was feeling up to it. Yesterday I ventured back into my normal workouts.
Honestly, it didn’t feel great. Doing the workout was good, but I feel very out of shape. It’s amazing how quickly that can happen. Round one was rough, round two felt better. Afterward, I was very happy that I got in the workout.
With my first pregnancy I was able to get in 10,000+ steps every day, in addition to workouts almost every day. This has been a whole different experience. I’m trying to listen to my body and move as much as I can.
This Week:
My goal for this week is to get back to consistent workouts and movement. Exercise really helps me keep my mood and energy up, and helps me feel better overall.
Our bonus challenge this week is to get in at least one extra round. It can be on any workout this week. Push yourself to pick a workout and complete one extra round. It’s a great physical and mental challenge to push when you are tired. Sometimes you surprise yourself and realize that you are capable of more than you thought.
Nutrition:
Almond Yogurt with Almonds, Grapes and Cinnamon.
Each week it’s important to continue to focus on your nutrition choices. Aim to hit your hydration goals, eat a wide variety of colorful fruits and vegetables, lean protein, healthy fats and complex carbs.
After being so sick, I am slowly working my way back toward healthier eating. For a while my focus was just on getting in whatever foods my body would tolerate (thanks morning/all day long sickness). My body was craving simple carbs and cheese, and those were two of the only things that looked appealing enough to eat.
One evening Jesse made me one of my favorite meals, Salmon and veggies. I couldn’t stomach it, and he ended up going out and getting me Mac and Cheese from Panera.
Now that I am feeling better, my focus is on getting in my workouts, and getting in high quality and nutritious meals for me and the baby.
Goal #1: Eat more fruits and vegetables each day.
I hope you enjoy this week’s workouts! I hope you benefit from this week’s challenges. Let’s get stronger together.
See you soon.
<3 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.
Welcome to this week’s workout schedule. I have five fantastic home workouts on the fitness plan this week.
We have a combination of fat burning cardio exercises, lean muscle building training techniques, and exercises to strengthen and sculpt your entire body. Let’s focus on getting stronger and healthier in the comfort of your own home (or wherever you prefer to exercise!)
One of the biggest benefits of exercise is improved confidence. That goes way beyond what you look like, or what your results are (although that can be a part of the process too). When you exercise you are teaching your body and your mind how much you are capable of. Physically you learn what your body can do. You see your endurance and strength improve. You realize that you are strong, and getting stronger every day.
Mentally, you learn that you can push through difficult and challenging things. You can choose to continue through a challenge, even when it would be easier to quit. You build your mental endurance, grit and determination when you practice those skills during a difficult workout.
Challenge yourself physically and mentally, and watch yourself grow stronger, more capable and more confident. Build your consistency and determination, and realize that those are skills you possess and can apply to ANY area of your life that is challenging you right now.
You are capable of growing, adapting and handling anything that life throws your way.
Bonus Focus:
This week, in addition to your workouts challenge yourself to take time daily to recognize your ability to handle difficult things or situations. Praise yourself for dealing with something difficult. That can mean something:
Physical: made it through a whole interval of exercise without stopping? Kudos!!!
Mental: checked something off of your to-do list that you’ve been avoiding? Great job!
Emotional: handled an emotionally charged situation in a cool calm and collected way? You rock!
Spiritual: Spent time in prayer, meditation, reflection (or however else you practice your personal spirituality)? Excellent!
Each day this week, take time to praise yourself for the things you did well. Too often, we are willing to focus on the negative moments and castigate ourselves for the things we didn’t handle as well as we would have liked. It can disrupt our belief in our own capability. Build yourself up the way you would build up your best friend. That’s what #BFBodyFit is all about.
I hope you enjoy this week’s workouts! Let’s get stronger together.
See you soon.
<3 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.
*This video includes warm-up and cool-down, which extends the workout to 26-Minutes. If you are short on time reference the video playlist, which has the 16-Minute version of this workout.
This is one of my favorite Total Body HIIT Fat Burn Workouts. I hope you enjoy it! Don’t be afraid to challenge yourself, breath heavy and get super sweaty. These are some of the best HIIT exercises you can do to build lean muscle, boost your metabolism, and burn fat.
This blog post includes a longer video with a Warm-Up and Cool-Down. For those of you that prefer to do your own warm-up and cool-down, at the bottom of the post you will also find the shorter 18-Minute workout.
The single leg exercises are a fantastic way to prevent muscular imbalances, and get really great results in your lower body. The best, and most efficient exercises for your lower body are single leg isolation exercises.
Welcome to Week 41 of the #BFBodyFit Weekly Workout Schedule. You are doing an amazing job with these fantastic and challenging home workouts.
If you’re just joining us that’s okay too! This week we have five workouts on the agenda. These workouts are quick (10-15 minutes per round). I challenge you to repeat the workouts up to three times. You can also choose to pair them with some cardio (jump rope, walking, running, swimming, cycling) if you want to amp up the intensity.
As always, listen to your body. Challenge yourself, rest as needed, and get right back to it.
This week our workouts are focused on a little bit of everything: Core, Arms, Legs, Thighs, Glutes, and Back. I’m proud to say that BenderFitness has built a catalogue of the Best Home Workouts out there.
Long weekend trip to Erie. Staying active with lots of swimming and walking.
Quick Pregnancy Update:
I really love sharing these workouts with you, and I can’t wait to get back in front of the camera and film even more. The first trimester of my pregnancy has hit me like a ton of bricks.
Last week I was basically immobilized for a couple of days, due to intense morning sickness. This is a completely different experience than my first pregnancy. Hopefully things continue to get smoother from here on out, and I can get back into a normal filming routine.
My normal eating habits, have also been thrown out of whack this pregnancy. Up until the morning sickness kicked in, my diet was still very balanced with tons of colorful vegetables, whole grains and lean protein. Lately, it’s been a lot more carbohydrate heavy, because that is what is most appealing to me right now.
A delicious meal from Pineapple Eddie’s Southern Bistro. Jamaican Jerked Chicken, Red Beans and Rice and Fried Plantains. If you’re ever in Erie try this restaurant out.
I feel better when my stomach has something in it, so I am trying to eat at regular intervals throughout the day.
As always, have fun with the workouts! Check in when you complete each one, and let me know how you did and how many rounds you got in. Thank you for becoming stronger and healthier with me!
See you soon.
<3 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.
Welcome to this week’s workout schedule! Can you believe that we are already at Week 40 with our weekly workout schedules? That means you can do different home workouts each week for 9 weeks straight. It really takes out the guess work and gives you amazing workout options.
Each workout can be repeated up to 3X. I love to see your check in posts and hear how many rounds of each workout you got in. Leave me a comment here or on IG or FB to let me know how you do with this week’s schedule.
I have five great workouts on the planner for this week. Everything you need to get in shape, and stay in shape at home is right here.
Below you will find the video playlist, as well as each individual workout breakdown for this week. Don’t forget to support your workouts with balanced and colorfully nutritious food choices.
Local Tomatoes from my CSA Box.
When you focus more on healthy food choices your body will thank you, because it’s getting proper nutrition. I focus on hitting each food group, and consuming a lot of colorful fruits and vegetables. The more colorful the foods you are eating (natural color, not added dyes) the wider the variety of nutrients you are getting in.
Some veggies in my weekly CSA Box. CSA stands for Community Supported Agriculture. Locally grown food, and the veggies vary each week.
Don’t skimp on your veggies! They are amazing for your body. Health doesn’t stop at your workouts. Health includes your overall nutrition and wellness. Take some time this week and focus on how you feel physically, mentally and emotionally. Sometimes we get so busy it’s easy to forget to notice how we feel.
I hope that you enjoy this week’s workout schedule!
<3 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.
Welcome to Week 39 of my #BFBodyFit Weekly Workout Schedule. I hope you are enjoying all of the schedules we have been putting together for you.
This week we have some fantastic and effective home workouts on the agenda. There are some amazing exercises for your Abs, Arms, Legs, Glutes, Thighs, Back….You will be training your entire body to become healthier, stronger, and more fit.
I hope that you are ready to have an amazing week. We have six workouts on the schedule. Set a goal for yourself, and mark your progress on a calendar.
It can also help to involve a friend. Scheduling workouts with a friend can keep you accountable and on track.
I included 6 workouts in this week’s schedule. Listen to your body, and adjust the schedule as needed. If you need an extra rest day, take it! Building your health, means learning how to listen to your body and what it needs. If you have intense muscle soreness taking an active rest day can be more beneficial than forcing yourself through an intense workout.
Rest is an important part of the process. It helps your body progress.
Below, you will find the workout video playlist, as well as individual links to each workout breakdown and photo tutorial. You have everything you need to get in shape (and stay in shape!) anywhere.
Green Smoothie: Unsweetened Vanilla Almond Milk, Greek Yogurt, Banana, Frozen Mango and Peaches and Spinach. Add a bit of honey if you prefer a sweeter smoothie. Blend until desired consistency is reached.
Nutrition Goals:
In addition to your workouts this week, I encourage you to pay attention to your nutrition.
Incorporate lots of fruits and vegetables, healthy fats, whole grains and lean meats. Research shows that when you focus on incorporating more nutrition dense foods, your overall dietary intake tends to improve. In other words, don’t focus on what you “shouldn’t” eat, focus on eating things that have a lot of nutritional value.
I don’t believe in “off limit” foods. I incorporate desserts or snacks into my normal eating routine. I focus on making the majority of my food choices things that will nourish my body and overall health.
Pat attention to how foods make you feel physically. Some foods will make you feel great, and other foods won’t agree with your body. Starting to get in touch with these feelings can help you to improve your overall nutrition.
Homemade Ramen. Delicious!
One of my goals in creating the #BFBodyFit Workout Program, was to help people learn how to make their bodies their best friend. Love your body, nourish it with food and exercise, treat yourself and your body with the kindness and respect that you would treat a friend or loved one.
Your body, and everything it is capable of, is an incredible gift. Appreciate it, and treat it with care. It’s with you for the long haul.
Much love to everyone, and many thanks for the support and kindness. New workouts will be coming soon.
<3 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.
