Fit and Fun Summer: Run & Body Sculpt Workout Challenge: Week 1

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Hello Everyone!

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

Round 3
1. Plie Jump
2. Goddess Pulse
3. Lunge Pulse
4. Burpee

Day 2: Body Sculpt Workout #12

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.

Total Run Time: 19-21 Minutes.

Day 7: Rest

6-Month Home Workout Challenge: Week 20 #BFBodyFit

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Welcome to a new workout week! I have a great list of workouts on the agenda this week. We are starting off the week by working out with Jesse. Get ready to crack-up during your workout, because he is sure to have you laughing at least once during the routine. His energy is contagious, and he is sure to keep you motivated during your workout.

You will find 6 workouts below, and we have one rest day on the schedule.

We have some really great workout routines on our planner, so get ready for some sweaty fun.

Day 1: Total Body HIIT

Set Your Timer for 15 Rounds of 30/50.
*30 Seconds of Cardio Before Each Exercise.
Squat Jump
Single Leg Glute Bridge-Right
Single Leg Glute Bridge-Left
Lunge Hop-Right
Lunge Hop-Left
Plank Crunch
Oblique Leg Adduction-Right
Oblique Leg Adduction-Left
Mountain Climbers
Toe Touch Jump
Tricep Dips
Monkey Pushups
Crab Toe Touch
Decline Slow Mountain Climbers
Burpees
Repeat 1-3X

Day 2: HIIT Core

: 16 Rounds 10/50 Intervals
1. Mountain Climber
2. Bicycle
3. Tricep Leg Lift
4. Snow Angel V-Up
5. Mountain Climber
6. Bicycle
7. Heel Tap Abs
8. Extended Crunch
9. Mountain Climber
10. Bicycle
11. Oblique Plank
12. Superman Heel Touch
13. Mountain Climber
14. Bicycle
15. Side Plank Reach (right)
16. Side Plank Reach (left)

Day 3: Dumbell Sculpt

Max reps 10/50 (15 rounds)
or
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
1. Plank Row
2. Squat and Press
3. Tricep Extension
4. Lunge Row (right)
5. Lunge Row (left)
6. Dumbbell Swing (right)
7. Dumbbell Swing (left)
8. Split Squat (right)
9. Split Squat (left)
10. Romanian Deadlift
11. Dumbbell Heel Press & Curl
12. Wood Chopper (right)
13. Wood Chopper (left)
14. Warrior III Curl (right)
15. Warrior III Curl (left)
Repeat1-3X

Day 4: Lower Body Shaper

This workout can be repeated up to 3X. I paired it with a 3 mile easy paced run, and 10 minutes of gentle walking.
1. Side Step Up (right)
2. Side Step Up (left)
3. Single Leg Squat (right)
4. Single Leg Squat (left)
5. Overhead Reach Squat
6. Twisted Sumo
7. Pendulum Squat
8. Warrior Lunge (right)
9. Warrior Lunge (left)
10. Sit to Stand Switch

Day 5: Core and More Cardio HIIT

1. Burpee
2. Shoulder Tap Plank with Arm Extension (right)
3. Shoulder Tap Plank with Arm Extension (left)
4. Swaying Boat Pose
5. Pop-Up
6. Temple Tap Abs
7. 3-Way Knee Plank (right)
8. 3-Way Knee Plank (left)
9. Table Knee Tap
10. Mountain Climber
11. Reach Through/Hip Lift
12. Knee Cross Plank to Side Plank (right)
13. Knee Cross Plank to Side Plank (left)
14. Toe Tap Crunch
15. Burpee
Repeat 1-3X
Optional: Pair with 30 Minutes Cardio of Choice

Day 6: 35-Minute Yoga Sculpt

(Don’t skip this! I know a lot of people skip yoga day, but the benefits are immense. A well rounded fitness routine involves Cardio Training, Strength Training and Flexibility Training.)

Day 7: Rest Today.

You’ve earned it, and your body builds muscle when you rest. You can have an active rest day (walking, another gentle yoga day) if you feel up to it.

Total Body Sculpt Workout #11

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Hello Everyone!

Welcome to Body Sculpt Workout #11. This is a fantastic Total Body Routine, that will work all of your muscles and improve you cardio endurance at the same time.

Grab your dumbbells, and a little stool or a chair (something you can safely put one foot up on) and you are ready to go. If you don’t have dumbbells grab something from around the house to add some resistance into the workout or complete the exercises with body weight.

This is an amazing routine for sculpting your arms, legs, and core, while getting a great cardio burn.

During this routine we have one section of repeating Cardio/Large Muscle Burn. Push yourself for maximum repetitions, and don’t worry if you are breathing hard and sweating. On a scale of 0-10 (0 being laying on a couch, and 10 being running from a bear) you want to be working at a level between 8-9.

I was so sweaty during this workout, that I left a full body outline on my yoga mat.

Have fun, and challenge yourself. The difficult things that we do, the times when we push through even though we want to quit, that is when we get stronger.

Let’s keep getting stronger together.

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.

Interval Timer: 28 Rounds of 35 seconds Cardio- 50 seconds Max Reps

Squat
Split Squat: Right
Split Squat: Left
Side Lunge: Right
Side Lunge: Left
Surfer
Russian Kicks
Burpees
Lunge Lift: Right
Lunge Lift: Left
Table Taps
Side Plank: Right
Side Plank: Left
Angel Abs
Toe Reach Situp
Surfer
Russian Kicks
Burpees
Lunge Lift: Right
Lunge Lift: Left
Alternating Curl
Tricep Extension
Weighted Cactus
Warrior III Row: Right
Warrior III Row: Left
Low Jacks
Pendulum Squat: Right
Pendulum Squat: Left

6-Month Home Workout Challenge: Week 19 #BFBodyFit

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Welcome to Week 19 of the #BFBodyFit 6-Month Workout Challenge.

Get out your calendar and mark down your workouts for this week. It feels great to cross them off your list and to easily see the hard work you are putting in.

You are doing an amazing job sticking with these workouts. By now, you are feeling stronger, have more cardiovascular endurance, and more energy. Hopefully you are noticing the difference in the way working out consistently makes you feel mentally.

We have some fun workouts on this week’s schedule. Let me know if you have a favorite!

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:

This quick, total body workout will get your heart rate up and have you feeling the burn. You can always repeat the workout for a longer/more intense exercise session, or add on a cardio session of choice.

Intervals: 15 Rounds of 10/50.
Reps:
Beginner: 10 Reps, 30 Second High Knees
Intermediate: 15 Reps, 40 Second High Knees
Advanced: 20 Reps, 50 Second High Knees
1. High Knees
2. Mountain Climber Pushup
3. Wood Chopper (right)
4. Wood Chopper (left)
5. Prone Elbow Twist
6. Walk the Plank Step Outs
7. Ball Pull or Frogger
8. High Knees
9. 3-Part Abs
10. Hip Drop Side Plank (right)
11. Hip Drop Side Plank (left)
12. Speed Skater (Side Lunge Reach)
13. Burpee
14. Dive Bomber/Up-Down Dog
15. High Knees
Repeat 1-4X
Optional: 30 Minutes of Cardio

Workout 2:

This workout doesn’t require any equipment. Just grab some water and a yoga mat and you are ready to go. Be sure to warm-up before starting so optimize the workout.

Set Your Timer for 21 Rounds of 10/50.
Dive Bomber
Heel Tap Jump Squat
Superman
High Knees
Rock the Boat
Mountain Climber Pushups
Forward/Backward Lunge-Right
Forward/Backward Lunge-Left
Side Plank Hip Lift-Right
Side Plank Hip-Lift-Left
Kick Back-Right
Kick Back-Left
Hydrant-Right
Hydrant-Left
Surfer Burpee
Leg Circle Abs-Right
Leg Circle Abs-Left
Boat Scissor
Plank Ab Series-Right
Plank Ab Series-Left
High Knees
Repeat 1-3X

Workout 3:

Grab a chair, or something you can step up onto, for this workout. You don’t need a yoga mat, the entire workout is completed in standing.

Intervals: 15 Rounds of 10/50
Reps: Beginner: 10; Intermediate: 15; Advanced: 20
Step Up with Kick Back-Right
Step Up with Kick Back-Left
Side Step Up-Right
Side Step Up-Left
Split Squat-Right
Split Squat-Left
Half Moon-Right
Half Moon-Left
Leg Raise-Right
Leg Raise-Left
Standing Leg Circles-Right
Standing Leg Circles-Left
Standing Knee Circles-Right
Standing Knee Circles-Left
Sit to Stand-Alternating
Repeat 1-3X
Optional: Pair with 20-30 Minutes Cardio of Choice

Workout 4:

Quick, Total Body, No Equipment Workout. This routine only takes 15-minutes per round, but it will have you feeling the burn.

Plank Crunch Burpee
Leg Series Reach Through-Right
Leg Series Reach Through-Left
Shoulder Tap Push-ups
Standing Side Taps (Half Moon)-Alternating
Back Lift
Burpee
Leg Series-Right
Leg Series-Left
Ab Lift with Squeeze
Warrior Lunge-Alternating
Walking Pushups
Repeat 1-3X

Workout 5:

This LIIT (Low Impact Interval Training) workout is great for your entire body. No plyometric movements in this one, but that doesn’t mean it’s not effective!

This routine can easily be adapted into a higher intensity, plyometric routine. I love adaptable workouts, because it lets you work to your personal level. If you want a higher intensity workout you can do High Knees, Jumping Jacks, Burpees, Jump Rope, Jump Squats, or another high intensity option for the 30-second cardio intervals.

Set your interval timer for 15 Rounds of 30/50.
1. Warrior Stretch/Heel Lift-Right
2. Warrior Stretch/Heel Lift-Left
3. Supergirl Push-ups
4. Side Plank Squeeze- Right
5. Side Plank Squeeze- Left
6. Kneeling Warrior – Right
7. Kneeling Warrior – Left
8. Hydrant – Right
9. Hydrant – Left
10. Hydrant Heel Press -Right
11. Hydrant Heel Press -Left
12. Plank Crunch
13. Hip Tip Heel Press
14. Down Dog Core Series – Right
15. Down Dog Core Series -Left
Repeat up to 3X.

Workout 6:

This workout will give you an awesome cardio burn in only 10-Minutes. Try to repeat this one up to three times today to super charge your workout.

High Knees
Mountain Climbers
Burpees
High Knees Lateral Jump
Frog Hopper
Plie Jump
Tuck Jump Burpee
Russian Kicks
Heel Tap Squat Jump
Donkey Kick
Repeat 1-3X

Workout 7: Rest Day.

Total Core and Cardio Workout: No Equipment

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Hi Everyone!

Welcome to today’s workout! Today we are focusing in sculpting our core muscles. We have cardio bursts in between each exercise, and some bonus cardio burn Plyometric movements to get our heart rates up during the workout.

Push yourself during each exercise. Go for maximum repetitions with good form. If you ever max out and can’t do anymore, that’s fine, just rest and jump back into the workout as soon as you can.

I was super sweaty by the end of this workout, and hopefully you will be too. Remember, you get out what you put in. When you work hard, you become stronger and develop more endurance. You learn that you are mentally strong, and able to push through difficult things. You learn how capable you are mentally and physically.

I am planning a new workout series and a 1-Mile Speed Running Challenge. Lots of fun and exciting new workouts are going to be headed your way soon. Keep checking back for more, and sharing with your friends.

We are all in this together.

Melissa

Have fun with the workout! Tag me in your post-workout sweaty selfie!

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.

Leg/Hip Lift
Lunge Jumps
Side Plank Elbow Tao: Right
Side Plank Elbow Tap: Left
Side Scissor: Right
Side Scissor: Left
Side Plank Ankle Tap: Right
Side Plank Ankle Tao: Left
Double Hop Lunge: Right
Double Hop Lunge: Left
Plié Jump Side Kick: Right
Plié Jump Side Kick: Left
Warrior III Tap: Right
Warrior III Side Tap: Left
Down Dog Lift: Alternating
Side V-Up: Right
Side V-Up: Left
Knee Drop Boat
Push-up Jack
Sit Thru Burpees

Total Body Sculpt Workout #10: No Equipment Exercises for Cardio, Arms, Abs, Legs and Butt

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Hi Everyone!

Welcome to Total Body Sculpt Workout #10.

I really hope that you have enjoyed this workout series, as much as I’ve enjoyed creating it and doing it with you.

I’m going to be filming some shorter workouts soon, but I will also be adding more 40-Minute Workouts to this series. You can find my other 40-Minute workouts here: https://www.benderfitness.com/category/40-minute

Today’s workout is fantastic. It was another routine that had me dripping sweat. I feel so much more energized for the day when I get in a good workout.

One of the positives that have come out of the Coronavirus Qurantine restrictions is the realization that we can still film new workouts at home without a babysitter.

There are occasional interruptions, but I think with so many people working at home with their children right now, people have been understanding of baby yelling and unexpected cameos from my kids.

That understanding, allows me to film more workouts. I’m also looking into some new microphone options to help with the sound. I’m not a tech guru, so I’m still in the research process, but hopefully we can eliminate some more background noise soon.

I filmed this one myself, while Jesse was at work, and I wasn’t able to take photos for the photo tutorial. If you aren’t familiar with the exercises, I recommend taking a quick scroll through the video first. I also demonstrate each exercise during the cardio portions of the workout, so you know what to expect.

I hope you enjoy today’s workout! Have fun and let me know what you think in the comments. Have you been enjoying the 40-minute workouts, or are you looking forward to the return of some shorter workout options?

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.

Jumping Jacks
Rib Hug Pushups
Russian Kicks
Kneeling Leg Circle: Right
Kneeling LegCircle: Left
Sumo Squat Twist: Right
Sumo Squat Twist: Left
Frogger
Twisting V-Up
Rotating Plank
Leg Series: Right
Leg Series: Left
Breakdance Donkey Kick
Side to Side Jump
Knee Drop Plank
Squat Jump
Fan Kick: Right
Fan Kick: Left
Lateral Hop
Alternating Knee to Elbow Plank
Table Kick: Right
Table Kick: Left
Sit Thru Burpee
Kneeling Lift to Elbow: Right
Kneeling Lift to Elbow: Left
Side Plank Reach: Right
Side Plank Reach: Left
Up/Down Dog

Total Body Sculpt #9: Standing Home Workout for Legs, Core, Arms and Butt

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Hi Everyone!

Welcome to Body Sculpt Workout #9!

Today we have a super effective standing workout for your entire body. This exercise routine will work your arms, shoulders, core, glutes and legs. We are using several compound exercises to really maximize the results from this workout.

Grab some dumbbells for this routine. If you don’t have dumbbells you have two choices:

Grab something from around the house to add some resistance: Water jugs, pots/pans, a book bag, etc.
Complete the exercises with body weight.

Push yourself during the workout. Remember, you are training yourself mentally and physically. When we exercise we teach our bodies how to improve our fitness levels, endurance and strength. We also teach our mind how to withstand difficult things without quitting.

One of the most important things to learn about having a workout routine is how to stay motivated to keep showing up and working out. The truth is, no one is always motivated to workout. People who are successful at making exercise a longterm lifestyle change don’t only workout when they are motivated. They workout even when they don’t feel like it.

Prior to filming this workout, I was exhausted and not feeling great. I made the dubious decision to have a grilled cheese sandwich for lunch even though I’m lactose intolerant. As a result, my belly felt like someone blew up a balloon inside of it, and I felt sluggish and uncomfortable. I knew that exercise would help me feel better, even though I wasn’t feeling motivated, so I did it anyway. Afterward, I felt so much better.

Have fun, push yourself, challenge yourself to get in as many reps as you can or to use a heavier dumbbell for some exercises. Then give yourself an extra pat on the back, and a virtual high five from me for completing the workout. You’ve got this.

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.

Low Impact Jumping Jacks
Calf Raise Curl
Squat Pulse
Single Leg Chair Extension: Right
Single Leg Chair Extension: Left
Standing Cross Crunch: Right
Standing Cross Crunch: Left
Standing Side Heel Press: Right
Standing Side Heel Press: Left
Swaying Goddess
Twist and Reach: Right
Twist and Reach: Left
Warrior Deadlift: Right
Warrior Deadlift: Left
Skier
Flat Back to Triangle: Right
Flat Back to Triangle: Left
Sumo Twist: Right
Sumo Twist: Left
Squat and Press
Lunge to Row: Right
Lunge to Row: Left
Bent Knee Press with Chest Press: Right
Bent Knee Press with Chest Press: Left
Single Leg Squat: Right
Single Leg Squat: Left
Side to Side Squat and Fly
Chair Pose Press

Bent Knee Press with Chest Press: Part 1

Bent Knee Press with Chest Press: Part 2

Total Body Sculpt #8: Cardio, Arms, Legs and Butt Workout

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Hi Everyone!

Welcome to Total Body Sculpt Workout #8!

This is a fantastic and effective Total Body Workout. If you have dumbbells, or something from around the house you can use to add some resistance to the workout, grab them. If you don’t, that’s okay, the workout can be completed with body weight.

Challenge yourself to go for maximum reps, and push yourself during each cardio interval. Your workout intensity matters. The exercises should feel challenging to you. It’s fine to max out during an exercise, just get back into the movement as quickly as possible.

This workout series has been a lot of fun to film. I have three more workouts in the series coming up in the next week. It’s really helped me get on track to re-gaining my strength, endurance, and overall fitness postpartum.

It feels amazing to be able to push myself at a higher intensity and see my strength returning. I am working on my 1-Mile Speed Running Challenge, so keep an eye out for that. I haven’t gotten back to running yet postpartum. I did one run, but haven’t had time to really get back into a routine. That’s part of the reason that I am starting with a shorter distance.

5-years ago on this day I ran a Half Marathon and then celebrated by going sky diving. Today, the Pittsburgh Marathon is canceled due to Coronavirus, and I haven’t run more than 3 miles in the past year.

Even though at this moment, things are crazy, I’m going to keep moving forward and focusing on building a happy/healthy life. All the little choices that we make add up to our overall life experience. So start small, with a mile or a workout, and keep building and challenging yourself. Before you know it, you will be doing things you didn’t know you could.

Have fun with today’s workout!

Melissa

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

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

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.*

Supine Press to Tricep Drop: Part 2 (With heels down modification)

6-Month Home Workout Challenge: #BFBODYFIT WEEK 18

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Welcome to #BFBodyFit Week #18.We have another fantastic workout week ahead. You will find each full length workout video, and workout breakdown below.

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

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

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

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

I hope you have fun with the workout schedule this week! Let me know in the comments below, or by checking in on Facebook or Instagram what you thought of the workouts.

Enjoy!

Melissa

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

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Workout 1:

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed
or: HIIT Style: 10 Rounds of 10/50.
*If you don’t have a jump rope substitute Ropeless Jumping, High Knees or Burpees for this exercise.
1. Jump Rope (timed)
2. Warrior 3 with Heel Lift (right)
3. Warrior 3 with Heel Lift (left)
4. Mountain Climber (timed)
5. Walking Side Squat
6. High Knees (timed)
7. Oblique Pushup
8. Plie Pulse Jumps
9. Scissor Taps
10. Jump Rope (timed)
Repeat 1-3X

Workout 2:

Cardio Intervals: 3 Rounds of 10/50
Beginner: 8-10 Reps
Intermediate: 10-15 Reps
Advanced: 15-20 Reps
*Cardio Burst: 3 Rounds of 10/50
-Jumping Jacks
-High Knees
-Burpees
Warrior Split Squat-Right
Warrior Split Squat-Left
Reverse Lunge Press-Alternating
Side Lunge-Right
Side Lunge-Left
*Cardio Burst: 3 Rounds of 10/50
-Jumping Jacks
-High Knees
-Burpees
6. Sumo Pushups
7. Leg/Hip Lift
8. Tick-Tock/Pendulum Abs
9. Superman
10. Reach Through Plank
*Cardio Burst: 3 Rounds of 10/50
-Jumping Jacks
-High Knees
-Burpees
Repeat 1-3X

Workout 3:

Set your Interval Timer for 15 Rounds of 30/50.
For Reps:
Beginner: 10 Reps Per Exercise
Intermediate: 15 Reps Per Exercise
Advanced: 20 Reps Per Exercise
*30-Seconds of Cardio Before Each Exercise*
Burpee
Temple Tap Abs
Walk the Plank
Lunge Jumps
Mountain Climbers
Burpee
Alternating Runner’s Lunge
Toe Tap Pushups
Side V-Up-Right
Side V-Up-Left
Burpee
Tricep Pushups-Right
Tricep Pushups-Left
Squat Lunge Jumps
Spiderman Pushups
Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice

Workout 4:

Equipment: 2 Dumbbells, a Chair or bench.
Bicep Curl-Right
Bicep Curl-Left
Chair Lift Leg Extension
Shoulder Press
Tricep Drop
Row-Right
Row-Left
Leg Extension Abduction-Right
Leg Extension Abduction-Left
Sit to Stand
Repeat 1-4X
Optional: Pair with 30-Minutes Cardio of Choice
My Cardio: Interval Run

Workout 5:

Each Section will take 5 minutes. You can pause the video and grab some water in between sections. * Be sure to have your dumbbells and a chair (or someplace to put your foot during Split Squats) ready for this workout.
Section 1:
1. Romanian Deadlift
2. Split Squat: Right
3. Split Squat: Left
4. Warrior Deadlift: Right
5. Warrior Deadlift: Left
Section 2:
1. Reverse Plank Step Out
2. Side Plank Reach & Drop: Right
3. Side Plank Reach & Drop: Left
4. Hip Lift Hook
5. Temple Tap Abs
Section 3:
1. Alternating Lunge & Curl
2. Squat & Press
3. Pushup Row: Alternating
4. Runner’s Lunge with Tricep Kickback: Right
5. Runner’s Lunge with Tricep Kickback: Left
Repeat 1-3X

Workout 6:

15 rounds of 10/50.
1. Supergirl Push-up
2. High Knees
3. Hip Thrust
4. High Knees
5. Push-up Jack
6. High Knees
7. Hopper
8. High Knees
9. Russian Kicks
10. High Knees
11. Rotating (Sumo) Push-ups
12. High Knees
13. Balanced Heel Press
14. High Knees
15. Shoulder Tap Push-ups
Repeat 1-3X
Pair with 30-Minutes of Cardio of Choice

Workout 7:

Intervals: 10 Rounds of 10/50.
Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
Squat
Side Step-Up: Right
Side Step-Up: Left
Warrior Deadlift: Right
Warrior Deadlift: Left
Curtsy Lunge: Right
Curtsy Lunge: Left
Low Jack
Lunge Lift: Right
Lunge Lift: Left
Repeat 1-5X
Optional: Pair with 30 Minutes Cardio of Choice

Total Body Sculpt #7: Full Body Interval Workout, No Equipment Needed

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Hi Everyone!

Welcome to Body Sculpt Workout #7. This is a fantastic total body workout. You are going to get in Cardio and Total Body Sculpting during this 40-Minute Workout.

This routine is body weight, so no equipment is required, but you are going to work up a great sweat.

Focus on form during each exercise. You can check out the photo workout tutorial before starting the video, to get a great idea of what to expect.

Continue to support your workouts (and your overall health!) with nutrient dense meal choices.

When I have a little bit more free time, I will be posting more recipes. I am finishing up the semester teaching my online Kinesiology class, and still adjusting to life as a parent of two. I’m starting to get into a good flow.

Shrimp Power Bowl: Shrimp, Kale, Carrots, and Pepitas over Brown Rice.
I topped this with a Peanut, Lime Soy Sauce.

I hope you enjoy today’s workout! Let me know what you think!

Melissa

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

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Total Body Sculpt #6: Fantastic, Full Body, Standing Workout

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Welcome to Total Body Sculpt Workout #6.

This is a fantastic and effective full body workout. If you have dumbbells, grab them. If you don’t own dumbbells, you have two options: do the exercises with body weight or grab some water jugs, or something from around the house to add a little bit of resistance to your workout.

This entire workout is completed in standing, so you won’t be getting up and down. Try to keep your transitions quick between the cardio and each movement, so that you are maximizing the results.

You will find the full length workout video and the photo tutorial for each exercise below.

Maverick was happy when we finished filming. He wanted to draw on the dry erase board.

Choosing the Right Amount of Weight for your Dumbbells:

How much should your dumbbells weigh? The number is going to vary for everyone. You want the weights to be heavy enough that your last 2-3 reps are a struggle, but you are able to complete them with good form.

Heavier weights are fantastic for building muscle. For muscle building you want to max out around 8-12 reps. For strength/endurance you should max out around 15-20 reps.

There are formulas for determining your 1-Reps Maximum. Knowing that number can help you select the right amount of weight for your workouts. Remember, it will be different for different muscle groups.

For the sake of this video, I used two light weights to add a little bit of resistance, but it wasn’t enough for me to ever max out my reps. Next time I will be using a heavier dumbbell.

Nutrition:

Veggie Power Bowl: Brown Rice, Chickpeas, carrots, pepitas, kale and peanut sauce. It’s even better with some avocado, but I ran out.

Focus on adding more vegetables into your meals. When you focus on having the largest part of your meal being vegetables, you are adding a lot of nutrient dense foods into your diet.

Frittata, with a side of Green Beans and Kale.
Frittata: Butternut Squash, Spinach, Tomato, Onion, Ham and Feta.

I hope you enjoy the workout! Keep an eye out for Total Body Sculpt Workout #7 soon.

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.

Interval Timer Set for 28 Rounds of 35/50.
Equipment (Optional): Dumbbells

Warrior III Squat: Right
Warrior III Squat: Left
Chair Twist
Sumo Squat: Right
Sumo Squat: Left
Plie Squat
Pendulum Squat
Warrior Heel Press (Optional Row): Right
Warrior Heel Press (Optional Row): Left
Forward/Backward Lunge (Optional Curl): Right
Forward/Backward Lunge (Optional Curl): Left
Side Lunge (Fly): Right
Side Lunge (Fly): Left
Goddess Reach
Chair Step
Figure 4 Press: Right
Figure 4 Press: Left
Double Lunge Hop: Right
Double Lunge Hop: Left
Warrior II Reach: Right
Warrior II Reach: Left
Table Kick: Right
Table Kick: Left
Goddess Twist
Wood Chopper: Right
Wood Chopper: Left
Forward Kicks
Sumo Twist

Forward Backward Lunge with Curl: Part 1

Forward Backward Lunge with Curl: Part 2

Forward Backward Lunge with Curl: Part 3

Ultimate Lower Body Burn Workout with Melissa Bender & Sean Vigue: Intervals, Cardio and Yoga

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Hi Everyone!

You are guaranteed a great workout when Sean Vigue and I collaborate. Welcome to the Ultimate Lower Body Burn Workout. No equipment necessary, but you are going to feel this workout and get amazing benefits.

We have combined Interval Training and Cardio Bursts with a challenging Yoga finisher. If you haven’t trained with Sean before, you can find him on youtube: www.youtube.com/SeanVigueFitnesshttp://www.youtube.com/SeanVigueFitness

He has a slew of fantastic Yoga and Pilates workouts, so head over and give him a subscribe on youtube.

Let me know what you think of the workout, and the collaboration in the comments. If you’d like to see more collaborations, or a certain focus area in a future workout video let me know.

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.

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

Total Body Sculpt Workout #5: Effective, No Equipment Home Workout

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Hi Everyone!

Welcome to Total Body Sculpt Workout #5. This no equipment workout is a fantastic, total body exercise routine you can do anywhere.

I demonstrate low impact modifications for any of the moves that include a plyometric movement. This routine is total body, with a core focus. I also posted a warm-up video below to help you maximize the results of the workout. If you already did your own warm-up you can jump right to the workout video.

This week, in addition to your workouts try to focus on incorporating more vegetables into your meals. A wide variety of vegetables will help keep you full and satisfied longer, while providing you with many nutrients.

Zucchini, Spinach , Red Pepper and Hummus Wrap

Make some time each day to check in with yourself. Ask yourself how you are feeling physically, mentally and emotionally. Your exercise and nutrition will impact how you feel. It’s important to pay attention to those feelings, and the impact of your daily choices on your overall feelings of health and wellness.

Sometimes we keep ourselves so busy that we forget to pay attention to our own needs.

We have a great workout week ahead, so stay tuned and get ready! To me in your workout posts so I can cheer you on. We are on this fitness journey together.

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.

5-Minute Warm-Up Video:

Body Sculpt Workout #5:

Interval Timer is set for 28 Round of 35/50

Side to Side Squat
Reverse Lunge: Alternating
Plié Jump
Jump Kick: Right
Jump Kick: Left
Mountain Climbers
Side Plank Leg Lift: Right
Side Plank Leg Lift: Left
Sit Thrus
Leg Circles: Right
Leg Circles: Left
Angel Abs
1-Arm Burpees
Cheek to Cheek Plank
Frogger
Kickback with Knee to Chest: Right
Kickback with Knee to Chest: Left
Clam Shell: Right
Clam Shell: Left
Side Plank Reach: Right
Side Plank Reach: Left
Temple Tap Abs
Superman
Beast Twist
Glute/Leg Series Part 1: Right
Glute/Leg Series Part 1: Left
Glute/Leg Series Part 2: Right
Glute/Leg Series Part 2: Left

Great job!

6-MONTH HOME WORKOUT CHALLENGE: WEEK 17 #BFBODYFIT

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Hi Everyone!

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

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

Day 1:

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

1. High Knees
2. Mountain Climber Core Lift
3. Wood Chopper (right)
4. Wood Chopper (left)
5. Prone Elbow Twist
6. Walk the Plank Step Outs
7. Ball Pull or Mountain Climber
8. High Knees
9. 3-Part Abs
10. Hip Drop Side Plank (right)
11. Hip Drop Side Plank (left)
12. Speed Skater (Side Lunge Reach)
13. Burpee
14. Dive Bomber/Up-Down Dog
15. High Knees
Repeat 1-4X
Optional: 30 Minutes of Cardio

Day 2:

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

Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
1. Standing Kick Back (right)
2. Standing Kick back (left)
3. Leg Series (right)
4. Leg Series (left)
5. Plank Leg Lift (right)
6. Plank Leg Lift (left)
7. Chair Heel Pulse
8. Push-up Squat Reach
9. Cross Leg Hip Thrust (right)
10. Cross Leg Hip Thrust (left)
Repeat 1-3

Day 3:

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

Twisting Leg Lift
Squat Jump
Lunge Kick-Right
Burpees
Lunge Kick-Left
High Knees
Chair Elbow Twist
Mountain Climber
Lunge Squat-Right
Russian Kicks
Lunge Squat-Left
Jumping Jacks
Criss Cross Leg Lift
Pushups
Tricep Jack Leg Lift
Bicycle
Repeat 1-3X
*This workout kicked my butt (as you will see in the video). I only went through it 1X.*

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

High Knees
Superman Pushup
Squat to Lunge Jump
Temple Tap Abs
Burpee High Knees
Sumo Squat
Frogger
V-Up
Mountain Climbers
Pendulum Squat
Lunge Jump
Spiderman Pushup (or Plank)
Russian Kicks
Side Plank Hip Lift (right)
Side Plank Hip Lift (left)
High Knees
Repeat 1-3X
Optional: Pair with 30 Minutes Cardio of Choice

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

All Levels Max Reps During Each 50 second interval, 10 seconds of rest between exercises.
Repeat 1-3X
1. Mountain Climbers
2. Double Abs
3. High Knees
4. Double side plank (right)
5. Double side plank (left)
6. Monkey Jumps
7. Tricep leg lifts
8. Sumo Squats
9. Low Ab Hold
10. Sitting Ab Lift
11. Bridge Squeeze
12. Burpee
Repeat 1-3X

Cardio Burn:

15 Rounds of 10/50
1. Jump Rope
2. Table Kick (right)
3. Jump Rope
4. Table Kick (left)
5. Jump Rope
6. Jump Kick (right)
7. Jump Rope
8. Jump Kick (left)
9. Jump Rope
10. Lunge Kick (right)
11. Jump Rope
12. Lunge Kick (left)
13. Jump Rope
14. Donkey Kick
15. Jump Rope
Repeat 1-3X

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

1. Burpee
2. High Knees
3. Lunge Jumps
4. Russian Kicks
5. Frog Squats
6. Jump Kick (right)
7. Jump Kick (left)
8. Mountain Climbers
9. X-Jump
10. Pushup to V-Up
11. Heel Tap Jump Squat
12. 3-Way Frogger
13. Plie Jump
14. Lunge Kick Switch
15. Burpee
Repeat 1-3X
*Optional Cardio Burn: Running or Jump Rope Fat Burn*

Bonus Burn

Day 7: Rest! You have earned it!

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

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.

Total Body Sculpt: Workout #4: Great Results, No Equipment

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Hi Everyone!

Welcome to today’s Total Body Sculpt Workout. This 40-Minute Workout doesn’t require any equipment. Just grab some water, make sure you have some room to workout and you are ready to go.

Always focus on getting in maximum repetitions, and challenging yourself during the workout.

This routine was physically and mentally challenging for me. We had lots of interruptions and false starts before we were finally able to film this workout. We ended up filming the workout after dinner, and the baby was a little bit fussy.

My apologies for any wonkiness with the video. I think of it as a good reminder that a consistent workout routine doesn’t always happen under optimal conditions. Sometimes you don’t want to workout. Other times you want to workout, but life seems to get in the way. Either way, you make it a consistent part of your routine and make it happen. You won’t have your best workout every single time, but the consistency of getting in your workouts is what leads to results and improvements in your fitness level. Keep moving, and make it happen.

Meals and Nutrition:

I have been focused on making more nutritious food choices lately. That has meant more whole foods, and less processed snacks.

Tuna Salad Sandwich on Sourdough Bread. I substitute Greek Yogurt for mayo.

Baked chicken with sweet potatoes, onions, green beans and lemon zest.

My energy has been improving as I make healthier meal choices and stick to a consistent workout routine.

Have fun with today’s workout, and let me know what you think of the new routine!

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.

Jumping Jacks
Heel Lift Plie
Forward/Backward Lunge: Right
Forward/Backward Lunge: Left
Reverse Plank
Speed Skater
Burpees
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left
Beast Hydrant: Right
Beast Hydrant: Left
Side Plank Leg Circles: Right
Side Plank Leg Circles: Left
Chest Lift
Cross Plank: Right
Cross Plank: Left
Lunge Heel Lift: Right
Lunge Heel Lift: Left
Forward Kick Squat: Right
Forward Kick Squat: Left
Sit-Thru
Bear Crawls
Superman Pushups
Tricep Pushups: Right
Tricep Pushups: Left
Dive Bomber
Slow Mountain Climbers
Alternating Warrior III Floor Tap

Total Body Sculpt: Workout 3: Best Full Body, Cardio Burn Exercises-Full Length Workout Video

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Hi Everyone!

Welcome to today’s brand new workout. This is a fantastic exercise routine for your entire body. We are working on strength, lean muscle sculpting, and cardiovascular endurance during this routine.

Grab some water and a yoga mat, and you are ready to workout. I posted a 5-Minute Warm-up video below, along with the workout so you will be ready to get maximum results from the exercise routine.

Buffy almost made a guest appearance in the video.

I found this workout challenging, and I hope you do too. Remember, sweating, breathing heavy, working hard, even maxing out your muscles on an exercise, is a great sign that you are in the right intensity zone. Push yourself for maximum repetitions with good form.

I am now 7-weeks postpartum, and while I am noticing improvements in my fitness I definitely have a long way to go. I’m enjoying the process and the challenge of re-building my strength.

Quarantine Update:

In the last 7-weeks I have only been out of the house three times, plus a few walks around the neighborhood when the weather cooperates. It has been 6-weeks since schools canceled and stay at home orders were put in place. It’s pretty crazy to think about how long it’s been.

Since being fully cleared to workout I have been handling the isolation much better. Exercise is the ultimate stress management tool for me.

Jesse is working 5-6 days per week, so I am home with the kids and working from home part time. We are settling into a routine, but I am anxiously anticipating some better weather days so we can spend more time outside of the house. I am thrilled that we have been able to post 4 new workouts, plus Week 16 of the 6-Month workout challenge, over the last week.

Another positive, Jesse went grocery shopping and was able to get everything on our list, which hasn’t happened in a while. I haven’t been in a store since February. I wouldn’t have been bringing the baby out anyway, since she was born at the beginning of March, but I do miss seeing other people. Maverick has been begging to go to preschool and see his friends. I’m hopeful that by the time his birthday rolls around (July) we will be able to host a birthday party and invite his friends.

It’s an interesting time to reflect and refocus. Since I am not working outside of the house as much, or picking up weekend shifts for my job as an Occupational Therapist, it has allowed us a lot more time to get back into a consistent filming schedule. So for us, that is a major silver lining.

I hope that you are finding some silver linings during this crazy time.

Have fun with today’s workout, and let me know what you think of the new routine!

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.

Warm Up:

Full Length Workout:

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

Total Body Sculpt #2: No Equipment Home Workout

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Hi Everyone!

I have a fantastic 40-Minute Total Body Workout for you today. This No Equipment Exercise Routine will work and strengthen your entire body.

I included a lot of fun and unique exercises in this workout that I think you are going to enjoy. You can find the full length workout video and photo tutorial for each exercise below.

Before each exercise we are doing a Cardio Burst. I chose marching in place and high knees. You can select any form of cardio you want: Jumping Rope, Burpees, Jump Squats, Mountain Climbers. You have options. Remember to push yourself during the workout. Your intensity level matters. It should be challenging for you.

Jumping Rope is always a great cardio option.

Nutrition:

A great fitness routine is best supported with a nutrient rich diet. We all know that eating healthy is important. I am personally finding this aspect of a healthy lifestyle very challenging right now.

Our state is under stay at home orders due to Coronavirus (as are most states and many other countries). Since I have a newborn, I haven’t been out of the house in almost two months. I haven’t seen the grocery stores first hand, but I do know Jesse hasn’t been able to find all of our normal foods and the grocery delivery services have long wait times (sometimes a week or more to get a delivery).

My point in sharing this is to remind you that this is a unique time in life and history. Things are crazy. If your nutrition is off it’s normal routine or a struggle right now, you’re not the only one. Do what you can, keep your body moving, and try not to stress more than you have too.

We normally eat tons of fresh produce, but frozen fruits and vegetables are a great and nutritious option. Our freezer isn’t very big, so we are doing our best with the space we have.

Mental Health

Right now, with all the additional stresses in the world, it’s very important to focus on your mental health. Check in with yourself, check in with your friends. Being isolated can be very difficult. Having sick friends and family is even harder.

I find that exercise and meditation are two techniques that have a huge impact on my mental and emotional health. Pay attention to what works for you. We are all in this together.

Have fun with today’s workout, and let me know what you think of the new routine!

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.

28 Rounds of 30/50

In/Out Squats
Curtsy Lunge Kick-Right
Curtsy Lunge Kick-Left
Kneeling Double Kickback-Right
Kneeling Double Kickback-Left
Leg/Hip Lift (Heel Slide Modification)
Side V-Up-Right
Side V-Up-Left
Reverse Plank Butt Tap
Rock the Boat
Table Top Tricep Dip
Locust Arm Series
Down Dog Pushups
Crescent Lunge Arm Series-Right
Crescent Lunge Arm Series-Left
Crab Toe Touch (Alternating)
Side Lying Knee Tap to Back Leg Reach-Right
Side Lying Knee Tap to Back Leg Reach-Left
Side Lying Back Angled Leg Reach-Right
Side Lying Back Angled Leg Reach-Left
Side Plank Reach Through-Right
Side Plank Reach Through-Left
Hip Press with Knee Abduction
Alternating Hip Thrust
Plie
Lunge Lift Elbow Tap-Right
Lunge Lift Elbow Tap-Left
Goddess Reach

Total Body Sculpt Workout #1: No Equipment Home Exercises

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Hello Everyone,

I have a wonderful, no equipment, full body workout video to share with you today. The full length workout video, and the photo tutorial are posted below.

I filmed this workout for my Body Sculpt class. Normally I teach this class as a live, in person workout. However, with social distancing measures in place we transitioned to an online workout format.

This workout will take 40-minutes, and combines cardio with strengthening and sculpting exercise moves. It’s a wonderful all around workout for your entire body. We are working each muscle group, and utilizing plenty of compound exercises to maximize the effectiveness of the workout.

This was my first long cardio/full body HIIT workout, since giving birth to my daughter 6-weeks ago. It was challenging for me, and I have a lot of strength building and endurance training to do to regain my fitness level. Due to the Stay at Home orders to reduce the impact of Covid-19 I am moving way less than normal. It felt amazing to finally get in a great, sweaty workout.

I am trying to stay more active throughout the day, which is challenging because I spend a lot of time holding and nursing my daughter. Being fully cleared for exercise has me feeling much better mentally and physically.

I’m also doing my best to make sure that my son gets in plenty of physical activity. It’s still cold and rainy where we live, so we haven’t been able to get outside much. We have been getting creative with some fun workouts, that are still appealing to a three year old.

Staying Active with my son. Mommy and me Yoga.

I hope you enjoy today’s workout! I have been posting workout ideas on my Instagram and Facebook pages to keep kids busy. If you have more ideas, feel free to post them in the comments below.

Have fun, and let me know what you think of the new routine, and the longer workout video!

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.

Jumping Jacks
Lunge Kick-Right
Lunge Kick-Left
Standing Leg Abduction with Arm Cactus-Right
Standing Leg Abduction with Arm Cactus-Left
Rotating Push-ups
Double Jab
Goddess Elbow Tap
Tricep Pushups-Right
Tricep Pushups-Left
In/Out Squats
Lunge Jumps
Squat Pulse or Hop
Warrior III-Right
Warrior III-Left
Angel Abs
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Bird Dog-Alternating
Reverse Plank Leg Lift
Kneeling Hip Tap-Right
Kneeling Hip Tap-Left
Butterfly Glutei Bridge
Clam Lift-Right
Clam Lift-Left
Down Dog Heel Press-Right
Down Dog Heel Press-Left
Flat Back to Chair

6-Month Home Workout Challenge: Week 16 #BFBodyFit

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

We have six workouts on the agenda for this week. It’s a fun weekly schedule!

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

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

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

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

I hope you have fun with the workout schedule this week! Let me know in the comments below, or by checking in on Facebook or Instagram what you thought of the workouts. Do you like longer workouts, or enjoy the flexibility of a shorter workout?

Enjoy!

Melissa

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

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Workout 1:

Warm-Up:
High Knees March
Jumping Jacks
Slow Mountain Climbers
Ropeless Jumping
High Knees
Workout: *30-Seconds of Cardio Before Each Exercise
Up/Down Dog
Down Dog Press-Right
Down Dog Press-Left
Goddess Squat Heel Pulse
Warrior III-Floor Tap
Warrior III-Floor Tap
Side Plank Reach-Right
Side Plank Reach-Left
Reverse Plank Leg Lift
Spiderman Plank
Cool Down:
March in Place
Side Angle Stretch-Right
Reverse/Peaceful Warrior-Right
Side Angle Stretch-Left
Reverse/Peaceful Warrior-Left
Forward Fold
Standing Back Bend

Workout 2:

Plank
Superman
Dive Bombers
Side Plank Reach-Right
Side Plank Reach-Left
Leg/Hip Lift
Bow Pose
Table Top Heel Press-Right
Table Top Heel Press-Left
Raised Leg Adduction-Right
Raised Leg Adduction-Left
Walk the Plank
Repeat 1-4X

Workout 3:

1. High Knees
2. Jump Squat
3. Pop Up
4. Russians
5. Lunge Hop (right)
6. Lunge Hop (left)
7. Cross Jack
8. Pendulum Hop
9. Surfer Burpee
10. Mountain Climbers
Repeat 1-3X

Workout 4:

*Warm-Up*
1. Heel Tap Jump Squat
2. Mountain Climbers
3. Lunge Jump
4. Russian Kicks
5. Runners Lunge Hop (right)
6. Runners Lunge Hop (left)
7. Low Jack 1/2 Burpee
8. X-Jump
9. High Knees
10. Burpee
Repeat 1-3X
*Cool-Down*

Workout 5:

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
1. Squat and Stretch (dumbbell optional)
2. Hip Lift
3. Butt Pull
4. Decline Crunches
5. Bridge
6. Side Crunch (right)
7. Side Crunch (left)
8. Butt Lift
9. Reverse Crunch
10. Leg Lift

Workout 6:

Set your interval timer for 20 rounds of 10/50.
Burpee
Leg Scissor Abs
Chair Taps
Superman
High Knees
Walking Pushups
Jumping Jacks
Side Plank Abs (right)
Surfer Jumps
Side Plank Abs (left)
Forearm Plank Leg Jump
Double Kick Back (right)
Lunge Jumps
Double Kick Back (left)
Mountain Climbers
Down Dog Pushup
Single Leg Lateral Jump (right)
Pendulum Leg Swing with Chair
Single Leg Lateral Jump (left)
Pump Handle Abs
Repeat 1-3X

Workout 7:

Rest your Body!

Total Body Apartment Friendly Home Workout

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Hi Everyone!

I’m finally back with a brand new workout video! Check out the new workout and photo tutorial below.

*If you are looking for the Week 15 Workout Schedule for my 6-Month Workout Challenge you can find that here. I will be continuing to post the weekly workout challenge, along with new workout videos:

6-Month Home Workout Challenge: Week 15 #BFBodyFit

Today’s routine is a Quiet, Apartment Friendly Home Workout. You don’t need any equipment. I wanted my first workout back to be accessible for anyone who is working out at home during this time of Social Distancing.

In Pennsylvania we are under stay at home orders. I know many people across the US and in other countries are under the same restrictions. I’m hoping that these workouts are helping everyone with stress relief, staying healthy and keeping active. Exercise is my number one method of stress management. My entire mood can be uplifted by a good workout.

My second stress reduction technique is meditation and deep breathing. I’m a big fan of the Insight Timer app, because they have thousands of free guided meditations, as well as a meditation timer with customizable background sounds.

Postpartum Update:

I am currently 6-weeks postpartum, so I am fully cleared for workouts. My endurance and strength have definitely decreased during pregnancy and the postpartum recovery time. I’m looking forward to building them back up. Currently, push-ups are a major challenge for me, as are some core exercises. My ability to do a pull-up has regressed to zero, so my arms and back have a lot of strength building in the future.

I’m not even close to my pre-pregnancy weight right now, but the scale does not motivate me at all. What does motivate me is improving what my body is functionally capable of. These are some of the goals that I am interested in working on:

-Doing 20 pushups continuously with no rest break

-Doing 5 consecutive pull-ups

-Running 1-Mile in 7:30 or less

-Doing 50 seconds of Temple Tap Abs continuously

The numbers on the scale aren’t the best indicator of health. Your physical fitness and functional capabilities are more important. Everyone’s motivation is different, so focus on what motivates you to workout. I recommend setting measurable goals, like the ones I posted above, because it will help you stay motivated and on track with your workouts.

Have fun, and let me know what you think of the new 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 keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.