6-Month Home Workout Challenge: Week 15 #BFBodyFit

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Welcome to our workout schedule for the week! You can find the individual workout breakdowns and full length workout videos below.

We have a well rounded workout week, with a bonus focus on building a stronger core. A stronger midsection supports every exercise you do. You core helps you maintain proper form, and protects your back during exercise.

Of course, we will still be getting in an amazing Total Body Workout, over the course of the week. Each exercise routine can be completed 1-3X. Choose your number of rounds based on how you feel, and your fitness goals. If you’re feeling extra motivated you can pair these workouts with 15-30 minutes of cardio of choice.

Always focus on using proper form, and modify the exercises as necessary. Sometimes, modifying is the best way to respect your body, and progress your strength and fitness. Remember, if it’s challenging for you that means you are working in the right intensity zone.

This week I also challenge you to add one healthy habit into your day. This can be meditation, eating more vegetables, staying hydrated, identifying three positive things about your day…the possibilities are endless. Share your healthy habit in the comments below, you never know who you might inspire to give it a try.

Enjoy this week’s workout schedule! You have done an amazing job making it to week 15!

Workout 1:

Side to Side Squat
Lunge & Lift – R
Lunge & Lift – L
Figure 4 Extension – R
Figure 4 Extension – L
Leg Lift to Warrior III- R
Leg Lift to Warrior III – L
Chair Squat Step (Alt.)
Curtsy Lunge Kick – Right
Curtsy Lunge Kick – Left
Side Plank Leg Lift – Right
Side Plank Leg Lift- Left
Twisting Single Leg Lift – Right
Twisting Single Leg Lift- Left
Knee Drop Plank
Hip Tap Plank
Down Dog Toe Touch – Alt.
Supergirl
Down Dog Heel Lift – Right
Down Dog Heel Lift – Left
Repeat Workout up to 3X.

Workout 2:

Between each exercise complete 30 second cardio burst: Jump Rope or High Knees.
1. Rolling Situp
2. Split Leg Lift (right)
3. Split Leg Lift (left)
4. 1 Leg Tricep Squat (right)
5. 1 Leg Tricep Squat (left)
6. Side Lunge with Knee Cross (right)
7. Side Lunge with Knee Cross (left)
8. Clamp
9. Forward Fold Jump
10. Seated Twist Stretch
11. Side Tap Reverse Plank
12. Kneeling Side Bend
13. Chair Twist
14. Unicycle
15. Unicycle
Repeat 1-3X

Workout 3:

Part 1: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope
1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)
Part 2: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Stability Ball.
1. Butt Pull
2. Thigh Squeeze
3. Single Hip Lift (right)
4. Single Hip Lift (left)
5. Superman Glute Lift
6. Back Extension
7. Prone Elbow Twist
8. Pike
9. Reaching Situps
10. Ball Pass
Part 3: Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50 and a Chair or Bench.
-Squat/Lunge Jump
1. Warrior III (right)
-Squat/Lunge Jump
2. Warrior III (left)
-Squat/Lunge Jump
3. Hydrant (right)
-Squat/Lunge Jump
4. Hydrant (left)
-Squat/Lunge Jump
5. Alternating Pistol Squat Hop (*Check the post above for modification)
-High Knees
6. Angel Abs
-High Knees
7. Side Plank Reach (right)
-High Knees
8. Side Plank Reach (left)
-High Knees
9. Down Dog Hop (right)
-High Knees
10. Down Dog Hop (left)
-X-Jumps
11. Plank Walkout
-X-Jumps
12. Dips
-X-Jumps
13. Decline Spiderman
-X-Jumps
14. Side Plank Back Reach (right)
-X-Jumps
15. Side Plank Back Reach (left)
Done!!!!
Be sure to Cool Down and finish with some gentle stretching.

Workout 4:

1. Squating Toe Touch Twist
2. Leg Sweep (right)
3. Leg Sweep (left)
4. Goddess Squat Reach Through
5. Wall Sit Cross Leg Kick (right)
6. Wall Sit Cross Leg Kick (left)
7. Chair Twist
8. Double Elbow Tap Squat (right)
9. Double Elbow Tap Squat (left)
10. Forward Fold Reach
Repeat 1-3X
hOptional: Pair with 30 Minutes of Cardio

Workout 5:

Set your interval timer for 16 Rounds of 10/50.
Or complete this workout for Reps:
Beginner-10 Reps per Exercise
Intermediate: 15 Reps per Exercise
Advanced: 20 Reps per Exercise
Repeat 1-3X
High Knees
Pushup to Lunge (alternating)
Jumping Jacks
Dead Bug Situp
Surfer Burpee
Leg Raise/Hip Lift
Mountain Climber
Lunge Kick-Right
Lunge Kick-Left
Supergirl Pushups (or Plank)
Tuck Jump
Kick Back-Right
Kick Back-Left
Pendulum Squat
Wood Chopper-Right
Wood Chopper-Left
Optional: Pair with 15-30 Minutes of Cardio

Workout 6:

Set Your Interval Timer for 5 Rounds of 10/50 for the Warm Up and Cool Down. For the Workout Set your Timer for 10 Rounds of 10/50. For the Cardio Set Your Timer for 6 Rounds of 10/50.
Warm Up:
Ropeless Jumping
Jumping Jacks
Jog
Alternating Lunge with Knee Drive
Side Squat with Shoulder Stretch
Core Section:
X-Squeeze
Side Plank Hip Drop-Right
Side Plank Hip Drop-Left
Super Swim
Table Pose
Heel Tap Leg Lift
Elbow Tap Side Plank-Right
Elbow Tap Side Plank-Left
Supergirl Pushup
Temple Tap Abs
Plyo Cardio Fat Burn:
Jump Squat
Lunge Jump
Burpee
Mountain Climbers
Surfer
Frog Hopper
Cool Down:
Jumping Jacks
Forward Kicks March
Butt Kick March
Quad Stretch-Right
Quad Stretch-Left

Workout 7: Active Rest Day

6-Month Home Workout Challenge: Week 14 #BFBodyFit

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Welcome to Week 14 of the #BFBodyFit Challenge! We have 6 great workout days on our planner this week. You can find each workout video and workout breakdown below.

Throughout the week be sure to listen to your body. Stay hydrated, fuel yourself with nutrient dense foods for great energy (and a boost to your immune system!) and stay on track with your workouts.

Nutrient Dense Meal: Homemade Minestrone Soup. Loaded with veggies.

A balanced diet is part of the foundation of a healthy lifestyle. When you pair nutritious food choices with exercise you will notice huge improvements to your energy levels and overall health.

I hope you enjoy this week’s workout program! Let me know what you think! Tag me in your workout check in posts. Being part of a supportive fitness community can help you stay on track and meet your goals. Plus, it’s a great way to stay connected.

Have fun!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1PPS 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.

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.

Day 1:

We start out the workout with a brand new Total Body LIIT (Low Impact Interval Training) routine.

Low Impact Burpee
Pendulum Squat
Runners Lunge Pulse – Right
Runner’s Lunge Pulse – Left
Crunch and Tap
Heel Tap Leg Lift
Side Plank Reach – Right
Side Plank Reach – Left
Hip Tap – Right
Hip Tap – Left
Leg Series – Right
Leg Series – Left
Elevated Leg Adduction – Right
Elevated Leg Adduction – Left
Sumo Push-up
Triceps Push-up – Right
Triceps Push-up – Left
Reverse Plank Step Out
Hip Thrust – Right
Hip Thrust – Left
Repeat 1-2X

Day 2:

Today we move into a Total Body HIIT Workout. I use a jump rope in this routine, but you can do ropeless jumping if you don’t have a jump rope at home. Remember, there is always a way to modify a workout.

1. Jump Rope
2. High Knees Jump Rope
3. Skier Jump Rope
4. Jumping Jacks Jump Rope
5. Singe Leg Jump Rope (alternating)
6. Speed Skater Hop
7. Warrior Lift (right)
8. Warrior Lift (left)
9. Table Kick (right)
10. Table Kick (left)
11. Mountain Climber
12. Side Plank Heel Tap (right)
13. Side Plank Heel Tap (left)
14. Leg/Hip Lift
15. Backbend Lift or Bridge Glute Squeeze
Repeat 1-3X

Day 3:

Today we are focused on strengthening all of the muscles of your core. You will work your core muscles from every angle with this routine.

10/50: 10 Seconds of Rest, 50 Seconds Max Reps
1. Jump Rope
2. Unicycle (right)
3. Jump Rope
4. Unicycle (left)
5. Jump Rope
6. Superman Roll
7. Jump Rope
8. Seated Leg (or Knee) Raise
9. Jump Rope
10. Leg Raise Hip Twist
11. Jump Rope
12. Tick Tock Abs
13. Jump Rope
14. Starfish V-Up
15. Jump Rope

Day 4:

You’re in for a treat! You get to do a Total Body Workout with Jesse. He is super fun and motivating. He will get you laughing at least once during the workout. Leave a comment and let us know if you want to see him film more workouts.

30-Second Cardio Burst of Choice Between Each Exercise

1. Temple Tap Abs
2. Superman & Push-up
3. Alternating Supine Bridge Knee Flexions
4. X-Jumps
5. Hip Drop & Side V-Up (right)
6. Tricep Dip & Plank
7. Side Lunge Squat & Leg Lift (right)
8. Lunge Jumps
9. Hip Drop & Side V-Up (left)
10. Spiderman Push-up
11. Side Lunge Squat & Leg Lift (left)
12. Jump Squats
13. Full Circles
14. Rotating L-Sits/Tables
15. Goddess Pose Lifts
16. Burpees
Repeat 1-3X

Day 5:

On Day five you will be focused on strengthening your lower body. Grab a chair and a dumbbell or two for some added resistance. We are focused on building muscle to sculpt our lower bodies.

Interval Timer: 10 Rounds of 30/50.
*30 Second Cardio Intervals Between Each Exercise: Lunge Jump/Jump Squat
Sit to Stand (Right)
Sit to Stand (Left)
Split Squat (Right)
Split Squat (Left)
Elevated Runners Lunge (Right)
Elevated Runners Lunge (Left)
Single Leg Toe Tap Step Up (Right)
Single Leg Toe Tap Step Up (Left)
Elevated Glute Bridge (Right)
Elevated Glute Bridge (Left)
Repeat 1-3X.

Day 6:

We are working the entire body again with a quick, 15-minute per round HIIT. If you are up for it, you can repeat the workout to make it longer.

HIIT: Set your interval timer for 15 Rounds of 10/50 and go for Maximum Repetitions
Reps: Complete Reps for each Exercise (Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps). ****Pistol Squats are very difficult-reps can be lowered to 2 for Beginners, 5 Intermediate, 10 Advanced. If completing the modification do full reps.
Time: Set your timer for the desired workout time (15 minutes, 20 minutes, etc). Complete 10 Reps per exercise and get in as many rounds as you can during that time period.
Jump Lunge
Up/Down Dog-Dive Bomber
Squatting Warrior III
Pistol Squat-Right
Pistol Squat-Left
Jumping Pushups
Side Plank Drop-Right
Side Plank Drop-Left
Hopping Lunges (Forward/Back)-Right
Hopping Lunges (Forward/Back)-Left
Full Boat/V-Up
Scissor Abs
Superman Lift
Plank Walks
Goddess Twist

Day 7:

Today we are stretching and recovering, with a great yoga stretch flow. Don’t skip yoga day! I know a lot of people skip, but it is amazing for your body.

6-Month Home Workout Challenge: Week 13 #BFBodyFit

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Hi Everyone!

Welcome back for Week 13 of the #BFBodyFit Home Workout Challenge!

We have 6 great workouts on the agenda for the week. We are focusing on compound exercises. That means we are utilizing movements that require us to use multiple muscle groups at the same time. It’s a great technique to maximize your workout in a short period of time. I utilize compound exercises in almost all of my workouts.

You will find each full length workout video and exercise breakdown below.

Dealing with Low Motivation Days:

Sometimes, getting started is the hardest part of the workout. This is my secret for staying motivated to exercise: If you find yourself struggling with motivation, try my 5-Minute Rule. If you really don’t want to workout, start your workout anyway, but give yourself permission to quit after 5-Minutes. For me, the hard part is getting started. Even though I give myself permission too quit, once I get started I have enough motivation and determination to keep going.

Let’s face it. We all have days where we don’t feel like exercising. Building consistency, even on the days when you just don’t want to, will help build your mental fortitude and foster a “can do” attitude. Creating a consistent routine doesn’t just help you build physical strength, it improves your mental strength as well.

Making Healthy and Nutritious Food Choices:

Many people struggle with the nutrition side of health and fitness. I don’t believe that any food is inherently good or evil (that means no foods are completely off limits for me.) I do believe that we should focus on eating a variety of foods that have rich nutritional content. It’s also important to pay attention to how foods make you feel.

I aim to keep 50% of all of my meals vegetables or fruits. The more natural colors your plate has, the wider the nutritional range of what you are eating. This doesn’t always happen, but focusing on incorporating this technique helps to keep me full, satisfied and eating a lot of nutritious and balanced meals.

I hope you enjoy this week’s workouts! 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.

Workout 1:

Mountain Climbers
Reverse Plank Leg Lift
Temple Tap Abs
Side Plank Hip Lift – Right
Side Plank Hip Lift – Left
Warrior Deadlift – Right
Warrior Deadlift – Left
Squat and Press
Plie Lift – Right
Plie Lift – Left
Burpee
Donkey Kick
Lunge Jump
Pop Up
High Knees
Complete this routine 1-3X

Workout 2:

1. Plie Squat Press
2. Down Dog Cross (right)
3. Down Dog Cross (left)
4. Side Lunge Lift (right)
5. Side Lunge Lift (left)
6. Runners Lunge Kick (right)
7. Runners Lunge Kick (left)
8. Leg Series (right)
9. Leg Series (left)
10. Forward Fold Stretch

Workout 3:

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

Workout 4:

Warm-Up:
Side Squat Reach-Alternating
Lateral Hop with Reach
Forward/Backward Kick-Right
Forward/Backward Kick-Left
Plie Squat Kick-Alternating
Workout:
Twister Leg Lift Situps
Squat Jump with Floor Tap
Lunge Kicks-Right
Burpees
Lunge Kicks-Left
High Knees
Chair Elbow Twist
Mountain Climbers
Split Squat-Right
Russian Kicks
Split Squat-Left
Jumping Jacks
Thigh Squeeze Leg Lifts
Sumo Pushups or Pushup Rows
Tricep Jack Leg Lift
Bicycle
Repeat 1-3X

Workout 5:

Sit-up to Side Plank Lift-Right
Sit-up to Side Plank Lift-Left
Mountain Climbers
Square Squat Jumps
High Knees
Sumo Push-up
Jump Squat
Leg Series-Right
Leg Series-Left
Mountain Climbers
Leg Squeeze-Right
Leg Squeeze-Left
High Knees
Side to Side Squat
Jump Squat
Repeat 1-3X

Workout 6:

Set your timer for 21 Rounds of 10/50.
1. Jump Rope
2. In/Out Squat
3. Camel Reach
4. Toe Touch Plank
5. Tricep Squat Leg Lift (right)
6. Tricep Squat Leg Lift (left)
7. Bow Lift
8. Ab Lean Pulse
9. Superman
10. 3-Way Plank (right)
11. 3-Way Plank (left)
12. Pendulum Abs
13. Seated Twist
14. Down Dog Bent Knee Lift (right)
15. Down Dog Bent Knee Lift (left)
16. Scissor Abs
17. Wide Leg Toe Tap Situp (right)
18. Wide Leg Toe Tap Situp (left)
19. Jump Rope
20. In/Out Squat
21. Camel Reach
Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio.

Workout 7:

Rest Day!

6-Month Home Workout Challenge: Week 12 #BFBodyFit

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Hi Everyone!

For the week, we have 6 Fantastic workouts on the agenda. I posted the videos and workout breakdowns below, or you can check out the individual workout breakdowns to each routine by clicking on the daily links.

Are you ready to have an awesome workout week, and feel great? Me too! Exercise makes me feel amazing, and I am excited to share this week’s workout schedule with you.

Equipment in this week’s schedule:

During this week’s workout schedule I use a few different pieces of equipment. If you don’t have any equipment please don’t worry. You can complete the exercises with Body Weight, or grab something from around the house (water bottles, a hand bag, etc) to add some resistance.

During Workout #1 I use a stability ball for a Decline Pushup Ab Pull, but you can substitute a Frogger Pushup for a no equipment version of the exercise. If you’re not sure what that is, click the Workout Title link and you will see a photo tutorial for that and each exercise in the workout video.

Make Your Plan:

Take a minute to make a plan. How many workouts are you going to do this week, and when will you do them. Then stay accountable. Mark them off on your calendar or tag me in your check in posts throughout the week on Instagram or Facebook. Having a plan makes you more likely to succeed at sticking to the workouts.

Focus on Nutrition:

Throughout the week, focus on supporting your workouts with good nutritious meals. For me, that means eating plenty of whole foods, vegetables, fruits, whole grains, lean meats, and staying hydrated. Below, I included some photos of meals I cooked at home. I aim to incorporate vegetables with every meal.

Vegetables add a wider variety of nutrients to your meals, and also keep you feeling full and satisfied for longer periods of time. Aim to make approximately half of your meal vegetables.

Chicken and Vegetable Soup with Lemon Rice

Chicken and Vegetable Stir Fry

Eggs and Toast with Guacamole

Chicken, Quinoa and Peppers with a salad.

If you have a favorite healthy recipe, please share it in the comments below, or tag me in a post on Instagram or Facebook. Let me know if you would like me to start posting more meal ideas. I usually post meals on my Instagram page, but I would love to get back to sharing more recipes on my blog as well.

Exercises like this can be completed with a dumbbell or other item for added resistance, or you can do the movement with body weight only. Modify with what you have available at home.

I hope you enjoy this week’s workouts! 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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

The Workouts

Day 1: 20 Minute Full Body Workout

This workout can be completed for Reps or Intervals.
Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
Intervals: 12 Rounds of 10/50.
Supergirl
Lunge Jump
Down Dog Leg Lift-Right
Down Dog Leg Lift-Left
Jump Squat
Decline Pushup Ab Pull (Frogger Pushup Modification)
Jumping Jacks
Side Plank Reach Through-Right
Side Plank Reach Through-Left
Overhead Squat
Pendulum Squat
Side to Side Mountain Plank
Repeat 1-3X

Day 2: Lean Lower Body Dumbbell Workout

Equipment: Gymboss Interval Timer set for stopwatch, Dumbbells, Chair or Bench.
Beginners: 5 Burpees, 10 Reps Per Exercise
Intermediate: 10 Burpees, 15 Reps
Advanced: 10 Burpees, 20 Reps
1. 10 Burpees
2. Curtsy Lunge (right)
3. Curtsy Lunge (left)
4. Romanian Deadlift
5. Overhead Split Squat (right)
6. Overhead Split Squat (left)
7. Calf Raise (right)
8. Calf Raise (left)
9. Weighted Plie
10. 10 Burpees
Repeat 1-4X

Day 3: 15 Minute Body Weight HIIT

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises.

1. High Knees
2. Burpee
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Decline Mountain Climber
6. 1 Leg Hip Thrust (right)
7. 1 Leg Hip Thrust (left)
8. Speed Skater
9. Jump Squat
10. Plank Jack
11. Single Leg Stand (right)
12. Single Leg Stand (left)
13. Hip Lift/Leg Lift
14. Temple Tap Abs
15. Frogger

Day 4: 15 Minute Legs and Core

Sumo Squat
Warrior III-Right
Warrior III-Left
Frogger
Hip Press/Glute Bridge
Hip Lift
Bicycle
Rock the Boat
Cheek to Cheek
Superman
Squat
Alternating Lunge
Forward Lunge Lift-Right
Forward Lunge Lift-Left
Repeat 1-3X

Day 5: 15 Minute Full Body Workout

Set Your Interval Timer for 15 Rounds of 10/50.
Equipment: Dumbbell
Over Head Squat
Alternating Runner’s Lunge Lift
Warrior Deadlift-Right
Warrior Deadlift-Left
Lunge Jump
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Temple Tap Abs
Plank Knee Tap
Leg/Hip Lift
Reverse Plank Step Out
Tricep Pushup-Right
Tricep Pushup-Left
Bent Over Row-Right
Bent Over Row-Left
Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice.

Day 6: 15 Minute Total Body Workout and Cardio Burn

Set your Timer for 12 Rounds of 30/50.
30 Seconds of Cardio Before Each Exercise.
In/Out Jump
Single Leg Hip Thrust-Right
Single Leg Hip Thrust-Left
Warrior III-Right
Warrior III-Left
Burpee
Reverse Plank Leg Lift
Angle Abs
Side Plank Hip Drop-Right
Side Plank Hip Drop-Left
Temple Tap Abs
Frogger
Repeat 1-3X

Day 7: Rest Day

6-Month Home Workout Challenge: Week 11 #BFBodyFit

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Welcome to #BFBodyFit Week 11. This week we have 6-workouts and one rest day on the agenda. Get out your calendar and plan your workouts for the week/ Check them off through the week as you complete them.

Treat your workouts as you would any other appointment on your calendar. Show up and get them done.

We are more than half way through Month 3 of this challenge. Your consistency has been great, and you are probably noticing improved strength, endurance, and changes to your overall fitness. You are most likely also seeing positive changes in your mood, energy, and more lean muscle.

Take a moment to take stock of how you are feeling at this point. You are doing something fantastic for your health every time you show up for your workouts. At this point you have moved beyond “staying motivated” and built up a consistent workout routine. That deserves Kudos.

Keep up the good work, and let me know how you’re feeling!

Have fun this week!

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

Day 1: Full Body Workout

This Full Body Exercise routine will take 15-Minutes Per Round. You can complete 1-4 Rounds of this routine.

Grab two dumbbells and you are ready to go! If you don’t have weights you can use something from around the house to add resistance, or complete the exercises with Bodyweight only. As long as the workout feels challenging to you, you’re in the right zone of effort.

Equipment: Interval Timer set for 15 Rounds of 10/50, and two dumbbells.
This workout can also be repeated for Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
Burpee
Reverse Lunge Lift-Right
Reverse Lunge Lift-Left
Table Lift-Right
Table Lift-Left
Burpee
Knee Drop Plank
Temple Tap Abs
Plank Jack Pushup
Heel Tap Abs
Burpee
Tricep Drop
Bicep Curl
Shoulder Press
Reverse Plank
Repeat 1-4X

Day 2:

This 10-Minute Per Round Core Workout is Quick, but very effective. You can complete 1-4 rounds of this workout, and if you’re up to it pair it with Up to 30-Minutes of cardio.

Cardio can be walking, running, jump rope, swimming, cycling.

Set your interval timer for 10 Rounds of 10/50.
Ball V-Up
Ball Pull (or Froggers)
Side Knee Tap (Alternating)
Over Head Reach
Decline Spiderman
Side Ball Lift-Right
Side Ball Lift-Left
Core Stretch Reach
Heel Press-Right
Heel Press-Left
Repeat 1-4X
Optional: Pair with 30 Minutes of Cardio

Day 3:

At 16-Minutes per round, this is a quick Total Body Workout. You don’t need any equipment for this routine. Complete 1-3 Rounds of this workout.

Push yourself for Max Reps with good form. Never sacrifice form for speed.

Set Your Timer: 16 Rounds of 10/50.
High Knees
Cheek to Cheek
Cross Jack
Criss Cross Curtsy Lunge
Mountain Climbers
Rolling Situp-Superman to Boat
Side Plank Hip Lift-Right
Side Plank Hip Lift-Left
Leg/Hip Lift
Burpees
Warrior III-Right
Warrior III-Left
Cross Donkey Kick
Heel Tap Squat Jump
Down Dog Hop-Right
Down Dog Hop-Left
Repeat 1-3X

Day 4:

Grab your Dumbbells for this one! If you don’t have dumbbells get creative and use something from around the house, or do body weight variations of the exercises. Work with what you have, and if you need suggestions for an exercise variation or substitution leave a comment below, letting me know which exercise you are struggling with.

1. Dumbbell Rotational Lunge (right)
2. Dumbbell Rotational Lunge (left)
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Tricep Extension
6. Bent Over Row
7. Dumbbell Skier Swing
8. Warrior Deadlift (right)
9. Warrior Deadlift (left)
10. Side Kick Press (right)
11. Side Kick Press (left)
12. Chair Twist
13. Tricep Drop
14. Single Leg Tap (right)
15. Single Leg Tap (left)

Day 5:

At 15-Minutes per round, this Cardio HIIT workout is quick, but fantastic! Really push yourself during this routine to get in max reps. You should be out of breath, it should feel difficult. Don’t be afraid to get sweaty! That’s what this workout is all about.

On a Scale of 1-10, aim for a workout intensity of 8-9 during each interval. If it feels easy, it’s time to amp it up.

Calorie Burn after one round of this workout: 222 Calories.

Mountain Climber
Burpee
Lunge Jumps
Frog Hopper
Low Jack Hop
Single Leg Heel Tap Hop-Right
Single Leg Heel Tap Hop-Left
Pushup Jack
Squat Jump
Russian Kick
High Knees
Mountain Burpee
Lunge Hop-Right
Lunge Hop-Left
Touch Tuck Jump
Repeat 1-3X

Day 6:

Below you will find two videos. The first is today’s workout. The second video is a tutorial on building to a pull-up. Pull-ups are amazing for strengthening your back.

Repeat 1-4X
1. Pull Ups
2. Bent Over Row
3. Bent Over Fly
4. Back Extensions or Supermans
5. Leg Extension or Prone Heel Tap
6. Deadlift
Stretch:
1. Up/Down Dog
2. Pelvic Tilt
3. Knee to Chest and Extend (right)
4. Knee to Chest and Extend (left)
5. Twist (right)
6. Twist (left)
Foam Roll

How to Build to a Pull-up

Day 7: Active Rest Day

6-Month Home Workout Challenge: Week 10 #BFBodyFit

Please follow and like us:

Welcome to Week 10 of the #BFBodyFit Home Workout Challenge! You are doing a fantastic job sticking with the program.

We have a fun workout week on the planner. Get out your calendar and mark down your workouts. Having them written down someplace that you can see them will help you stay accountable. Plus, it feels great to mark them as completed!

Determination is more important than motivation.

Your motivation may fluctuate, but keep showing up for yourself and your health and get your workouts in.

I included 7 workouts this week, so feel free to stack two workouts or do an active rest day if that is too much for your body.

A huge component of the #BFBodyFit Challenge is for you to learn how to listen to your body’s cues. I want you to become best friends with yourself, and treat your body with kindness and care. That includes regular exercise, and “checking in.”

You wouldn’t just assume that your best friend is doing fine, or see symptoms of fatigue and ignore them. If your friend was hurt or sick, you would check in and see what you can do to help. Treat yourself and your body the same way.

Have fun this week!

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

Workout 1:

Total Body Home Workout-No Equipment Needed.

30-Seconds of Cardio Between Each Exercise*
Exercises 1-5 are a Warm-up. If you are already warmed up you can go higher intensity for each interval and cardio burst.
In/Out Squat
Knee to Elbow-Right
Knee to Elbow-Left
Low Impact Burpee
Butt Kicks
Elevator Plank-Right
Elevator Plank-Left
Angle Abs
Single Leg Hip Thrust-Right
Single Leg Hip Thrust-Left
Goddess Tuck Pulse
Walking Push-up
Side Plank Stretch-Rotating
Runner’s Lunge Lift-Right
Runner’s Lunge Lift-Left
March in Place
Repeat 1-3X

Workout 2:

12-Minute Core Workout. No Equipment, Muscle Sculpting Exercises.

Seated Lean to Lift
Table Press
Kneeling Side Hip Press-Right
Kneeling Side Hip Press-Left
Boat Heel Slide-Alternating
Swimmer
X-Squeeze Me
Down Dog Tap and Heel Press-Right
Down Dog Tap and Heel Press-Left
Seated Twist
Rotating Plank
Plank Crunch
Repeat 1-3X

Workout 3:

20-Minute Cardio HIIT and Sculpt Workout. I use a jump rope for my cardio bursts, but you can do rope-less jumping, high knees, Jumping Jacks or another cardio of choice.

Set your timer for 15 rounds of 30/50 seconds.
-Jump Rope
1. Burpee
-Jump Rope
2. Supergirl Pushup
-Jump Rope
3. High Knees
-Jump Rope
4. Down Dog Hop (right)
-Jump Rope
5. Down Dog Hop (left)
-Jump Rope
6. Mountain Climber
-Jump Rope
7. Leg Lift Plank
-Jump Rope
8. Side Lunge Puch
-Jump Rope
9. Single Leg Hip Thrust (right)
-Jump Rope
10. Single Leg Hip Thrust (left)
-Jump Rope
11. Walk the Plank
-Jump Rope
12. Hop to Lunge (right)
-Jump Rope
13. Hop to Lunge (left)
-Jump Rope
14. Crescent Pushup (right)
-Jump Rope
15. Crescent Pushup (left)

Workout 4:

Core and Butt Workout with Cardio Burn. You don’t need any equipment for this workout, although I use a stability ball for a couple of exercises. In the video I also demonstrate body weight only variations of the exercise for anyone who doesn’t have access to equipment.

Jump Rope
2. Bridge/Ball Pull
3. High Knees
4. Side Plank Leg Circles-Right
5. Speed Skater
6. Side Plank Leg Circles-Left
7. Squat Jumps
8. Bird Dog
9. Static Skips with Arm Reach
10. Leg Lift/Bicycle/Hip Lift
11. Burpees
12. Tricep Leg Circles-Right
13. Russian Kicks
14. Tricep Leg Circles-Left
15. Mountain Climber
16. Plie Pulse Squat
Repeat 1-3X

Workout 5:

16-Minute Total Body Workout. Let’s work a little bit of everything with this workout routine!

1. Burpee Uppercut
2. Temple Tab Abs (tap right, tap left=1 rep)
3. Side Plank L-Lifts (left)
4. Side Plank L-Lifts (right)
5. Burpee Uppercut
6. Slow rolling abs
7. Alternating Leg lifts (right)
8. Alternating Leg Lifts (left)
9. Power Knee Ups (right)
10. Power Knee Ups (left)
11. Burpee Uppercuts
12. V-Leg/hip lift
13. 3 Kick Series (front kick, table kick, roundhouse=1 rep) (right)
14. 3 Kick Series (left)
15. Burpee Uppercut
16. Superman Crunch with Twist
Repeat 1-3X

Workout 6:

Legs and Core Workout. Today we focus on the large muscles of the lower body, and working our core from every angle.

Equipment: Buy a Gymboss now. Interval Timer & Dumbbell.
Curtsy Lunge with Calf Raise-Right
Curtsy Lunge with Calf Raise-Left
Lunge Kick-Right
Lunge Kick-Left
Glute Bridge to Calf Raise
Lunge Jump Twist
Walk the Plank Pushup
Angel Abs
Toe Touch Plank Reach-Right
Toe Touch Plank Reach-Left
Camel Reach
Dive Bomber
Repeat 1-4X

Workout 7:

20-Minute Plyometric Pilates Fitness Fusion. Start with a fantastic Pilates workout with Sean Vigue. And finish with a BenderFitness HIIT.

Part 1:
Pilates with Sean Vigue
Part 2: Plyometric HIIT
*30-Second Cardio Burst Between Each Exercise. Recommended: Burpees*
Mountain Climber
Tuck Jump
X-Jump Pushup
Russian Kicks
Bridge Hopper-Right
Bridge Hopper-Left
Alternating Frogger to Side Plank
Donkey Kick
Repeat 1-3X
Optional: Pair with 30-Minutes additional Cardio of Choice.

6-MONTH HOME WORKOUT CHALLENGE: WEEK 9: #BFBODYFIT

Please follow and like us:

Welcome to this week’s workout program! I have 7 great workouts on the agenda for us this week.

We are starting off the week strong, with a Total Body Burpee Burn. Then we move into a Core and Legs focused workout to start targeting specific muscle groups. On day 3 we are back for another Total Body workout. Day 4 is a Quick Stomach Toning Workout. Day 5, grab a couple of dumbbells for some resistance training. Day 6 is a Glute/Butt Shaping Workout. Day 7 is all about stretching. Don’t skip your stretching! It’s an important part of the process. If the yoga is too intense for your active rest day, do some gentle stretching.

This schedule can be modified to fit your needs. You can substitute 1-2 workouts for rest days. Aim to get in at least 5 great workouts this week. Track your workouts, or post social media check-ins to help yourself stay accountable. I love seeing your posts and having a chance to cheer you on. Having a support system, whether it’s in person or online, can help you stay consistent with your goals.

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. Seeing your posts keeps me motivated.

Take some time this week to give yourself kudos for making it to Week 9 of the #BFBodyFit Workout Program. You should be noticing some changes in your fitness, endurance, and energy levels by now. Check in with your body, and see how you are feeling and what changes you are noticing. These changes may be physical, mental, emotional, or improved overall health. Each area of your wellness is equally important.

Enjoy and have fun! 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

Workout 1:

Burpee Body Burn Workout.

30 Seconds Cardio, 50 Seconds Max Reps
*I accidentally skipped one exercise so this is a 19 minute workout.
*I chose Burpees for my cardio. Other options include: Jump Rope, High Knees, or Jumping Jacks

-Burpee
1. Pendulum Hop
-Burpee
2. Frog Hopper
-Burpee
3. Curtsy Lunge Kick (right)
-Burpee
4. Curtsy Lunge Kick (left)
-Burpee
5. Mountain Runners
-Burpee
6. Plank Jack
-Burpee
7. Rockette Kicks
-Burpee
8. Speed Skater
-Burpee
9. Double Kick Lunge Jump
-Burpee
10. Leg Lift Plank
-Burpee
11. Plie Jump
-Burpee
12. Mountain Climber
-Burpee
13. Side Lunge Lift (right)
-Burpee
14. Side Lunge Lift (left)

Workout 2:

Core and Legs Workout.

March and Kick
Single Leg Pendulum-Right
Single Leg Pendulum-Left
Kneeling Leg Rotation-Right
Kneeling Leg Rotation-Left
Tip Toe Chair Walk
Figure 4 Pulse & Press-Right
Figure 4 Pulse & Press-Left
Cat Bow Series-Right
Cat Bow Series-Left
Spiderman Sweep
Half Leg Lift
Temple Tap Abs
Criss Cross Legs
Plank to Updog
Core Wiggle

Repeat 1-3X

Workout 3:

Full Body Workout.

Intervals: 16 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

High Knees
Decline Pushup Split Squat
Curl, Press, Tricep Drop
Side Plank Elbow Tap Leg Lift-Right
Side Plank Elbow Tap Leg Lift-Left
Slow Squat to Jump Squat
Reverse Plank Kick to Pushup-Alternating
X-Jump to Tuck Jump
Oblique Scissor-Right
Oblique Scissor-Left
Heel Press Plank & Row or Pushup Row
Plank to Warrior III-Right
Plank to Warrior III-Left
Arm/Tricep Extension
Temple Tap Abs
High Knees
Repeat 1-3X

Workout 4:

Quick Stomach Toning Workout

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Scissor Situps
2. Extended Heel Tap
3. Lift and Tuck
4. Balanced Side Crunch (right)
5. Balanced Side Crunch (left)
6. Hip Lift Circle
7. Bicycle
8. Reverse Crunch
9. Side V-Up (right)
10. Side V-Up (left)

Workout 5:

Standing Dumbbell Workout

Set Your Interval Timer: 10 Rounds of 15/50.

1. Goblet Squat
2. Warrior Deadlift-Right
3. Warrior Deadlift-Left
4. Bent Over Row
5. Curtsy Lunge-Right
6. Curtsy Lunge-Left
7. Dumbbell Swings
8. Lawn Mower Row-Right
9. Lawn Mower Rose-Left
10. Lunge to Press
Repeat 1-3X

Workout 6:

Butt Shaper Workout

This workout can be performed as a HIIT 15 round 10/50 workout
I completed this workout for Reps.
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Lunge Kick Switch
2. Warrior Deadlift (right)
3. Warrior Deadlift (left)
4. Pretzel (right)
5. Pretzel (left)
6. Side Squat Lift (right)
7. Side Squat Lift (left)
8. Kneeling Side Kick (right)
9. Kneeling Side Kick (left)
10. Down Dog Hop (right)
11. Down Dog Hop (left)
12. Plie Jump
13. Prone Leg Lift (right)
14. Prone Leg Lift (left)
15. Goddess Heel Lift
Repeat 1-3X

Workout 7:

25-Minute Yoga Flow

6-MONTH HOME WORKOUT CHALLENGE: WEEK 8: #BFBODYFIT

Please follow and like us:

Hi Everyone,

Welcome to a brand new week of workouts!

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

Workout 4: Plyo HIIT and Cardio Burn

Interval Timer set for 15 Rounds of 10/50.
1. Burpee
2. Mountain Climber
3. Jump Squat
4. Russian Kicks
5. Lunge Jump
6. Frogger
7. Surfer
8. Mountain Jumper
9. Tuck Jump
10. Frog Hopper
11. Ninja Jump
12. Plank Jack
13. Speed Skater
14. Hip Lift Hook
15. Tuck Jump Burpee
Repeat 1-3X

Workout 5: Total Body Workout

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.

6-MONTH HOME WORKOUT CHALLENGE: WEEK 7: #BFBODYFIT

Please follow and like us:

Welcome to #BFBodyFit Challenge Week 7!

We have six workouts and one rest day on the planner this week.

Get out your calendar, mark down your workout days, and keep yourself accountable. If you have a friend that is joining you for the challenge, check in with each other. Having an accountability buddy will help you stay on track.

Virtual buddies count too, so don’t hesitate to tag me in your workout posts on social media.

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

We love cheering you on and seeing your progress along the way.

You will find the daily workout schedule below. These full length workout videos will help keep you on track each week. Don’t let motivation drive you, you decide to keep showing up and making it happen, even on the days when you don’t really feel like doing it.

People ask: How Do I Stay Motivated? The answer is, you keep doing it even on the days when you aren’t motivated. You make it a habit and show up. Your health is counting on it, and you have the power to impact your overall fitness and wellness levels.

*If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Workout 1:

Today’s workout is a quick, total body routine. One round takes only 15-minutes, so you can repeat it if you have more time and want a higher intensity workout.

Push yourself on this one! If it feels easy, it’s time to aim for more reps (with good form). You should be sweaty and breathing hard. We are working on building lean muscle, burning fat, and improving our cardiovascular system and overall fitness level.

All Levels: Max reps during each 50 second interval, 10 seconds rest between exercises
Total Time: 15 Minutes
1. High Knees
2. 3 Way Frogger
3. Lunge Jump
4. Burpee
5. Hip Lift
6. Bicycle
7. Side Plank Hip Lift (right)
8. Side Plank Hip Lift (left)
9. Jump Kick (right)
10. Jump Kick (left)
11. Surfer Burpee
12. Knee Drop Plank
13. Knee Slap Squat
14. Twisting Scissor
15. High Knees

Workout 2:

Workout Day 2 is focused on the core. We are going to work your abdominal muscles from every angle. A strong core helps protect your back, posture, and is key to overall health and wellness.

Repeat this quick routine up to three times on it’s own, or pair it with up to 30-minutes cardio of choice.

Remember, it’s always better to get in some exercise than no exercise. Get moving, and have fun!

Timed:
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
or complete this workout HIIT style: 10 rounds of 10/50.

1. Mountain Climbers
2. Temple Tap Abs
3. Side Jump Abs
4. Oblique Reach (right)
5. Oblique Reach (left)
6. Speed Skater Jump
7. Windshield Wiper Plank
8. Extended Arm Pulse
9. Plank Jack
10. Downward Dog Cross Pushup
Repeat 1-3X

Workout 3:

Time to work the Lower Body! This routine is focused on the large muscles of the lower body: Glutes, Thighs, Calves, and will also get all of the smaller, intrinsic muscles.

You can utilize dumbbells to increase the challenge. I used two 20-lb dumbbells. If you don’t have dumbbells you can grab something from around the house: water bottle, a heavy pan, book bag: don’t be afraid to get creative!

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
1. Warrior 3 with Hip Rotation (right)
2. Warrior 3 with Hip Roation (left)
3. Romanian Deadlift
4. Single Leg Hip Lift (right)
5. Single Leg Hip Lift (left)
6. Runners Lunge to Warrior (right)
7. Runners Lunge to Warrior (left)
8. Calf Raise with Extension (right)
9. Calf Raise with Extension (left)
*Weights are optional. I used 20 lb dumbbells.
Repeat 1-3X

Workout 4:

For the last two days we isolated Glutes and Abs. Today, we are combining both with lots of great compound exercises to get your whole body an amazing workout.

This routine is focused on the Belly and the Booty! Quick, but efficient exercise program.

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
Repeat 1-3X

1. Plank Jacks
2. Side V-Up/Hip Lift
3. Side V-Up/Hip Lift
4. Side Kick Stand (right)
5. Side Kick Stand (left)
6. Bow Heel Press
7. Heel Tap Abs
8. Plank Cross Pulse (right)
9. Plank Cross Pulse (left)
10. Temple Tap Abs

Day 5:

HIIT! Don’t Quit! This is a Total Body routine that will get your heart pumping. Challenge yourself to push the pace. Get sweaty, and try to workout at an intensity level of 8-9/10. Don’t be afraid to get out of breath and really sound like you’re working.

Pushing yourself outside of your comfort zone will help you improve your overall fitness.

All Levels: Max reps during each interval.
*Beginners: Start with 30 second interval, followed by 15 seconds of rest.
*Intermediate: 40 second interval, 10 seconds rest
*Advanced: 50 second interval, 10 seconds rest
1. High Knees
2. Flying Pigeon (right)
3. Mountain Climber
4. Flying Pigeon (left)
5. Russians
6. Frog Hop Squat
7. High Knees
8. Down Dog Lift
9. Mountain Climber
10. Squat Planks
11. Russians
12. Reverse Crunch Rotation
13. High Knees
14. Knee Drop Plank
15. Mountain Climber

Day 6:

It’s a stretch day! You’ve done fantastic workouts all week long. Now it’s time to stretch out! This routine is focused on the lower body, hips and lower back.

These stretches help maintain hip alignment, posture, and range of motion. Don’t skip the stretching!

1. Side Plank Hip Stretch (right)
2. Side Plank Hip Stretch (left)
3. Pigeon (right)
4. Pigeon (left)
5. 1 Leg Forward Fold (right)
6. 1 Leg Forward Fold (left)
7. Down Dog
8. King Arthur Pose (right)
9. King Arthur Pose (left)
10. Hip Opener
11. Runners Lunge (flexed to extended knee) (right)
12. Runners Lunge (left)
13. Back Stretch
14. Back Twist (right)
15. Back Twist (left)

Day 7: Active Rest Day

6-Month Home Workout Challenge: Week 6: #BFBodyFit

Please follow and like us:

Welcome to this week’s Home Workout Schedule! We have six workouts on our planner this week, so get ready to get in some amazing workouts.

Plan out your workout days, and write them on your calendar to stay accountable and on track.

A couple of the workouts in this week’s schedule require equipment (dumbbells, jump rope and a chair), however, if you don’t have equipment you can do the exercises with Bodyweight only.

There is always a way to modify the workouts to suit your needs! This home workout program is meant to give you a great way to build your strength, endurance, health, and fitness from anywhere, for free.

Accountability is an important part of consistency, so feel free to check in by commenting below, or posting and tagging BenderFitness on your social media posts.

Don’t forget to have fun, push hard and work up a sweat! We are excited to workout with you!

Day 1:

21-Minute HIIT Full Body Workout. For this workout, grab some dumbbells, a chair (or something you can put your feet up on), and a jump rope. If you don’t have dumbbells or a jump rope you can complete all of the exercises with body weight.

Set your interval timer for 21 Rounds of 10/50.
1. Jump Rope
2. Deadlift
3. Quadruped Leg Raise
4. Jump Rope
5. Warrior Deadlift (right)
6. Warrior Deadlift (left)
7. Dive Bombers
8. Jump Rope
9. Split Squat (right)
10. Split Squat (left)
11. Plank Walkouts
12. Jump Rope
13. Lunge Pulse Press (right)
14. Lunge Pulse Curl (left)
15. Superman
16. Jumpe Rope
17. Plank Cross Row with Floor Tap
18. Folded Twist
19. Jump Rope
20. Curtsy Lunge (alternating)
21. Pigeon Stretch (alternating)
Repeat 1-3X

Day 2:

This 20-Minute Boot Camp Sculpt doesn’t use any equipment. It’s a great Total Body Workout, and can easily be performed as a LIIT routine. For a LIIT (Low Impact Interval Training) version of this workout complete High Knees Marching for each cardio interval, and do a Plie Squeeze, instead of the Plie Jump.

Set your Interval Timer for 15 Rounds of 30/50.
Cardio: High Knees or Jump Rope.
*For a LIIT (Low Impact Interval Training) version of this workout complete High Knees Marching for each cardio interval, and do a Plie Squeeze, instead of the Plie Jump.
*Cardio
1. Wood Chopper (right)
*Cardio
2. Wood Chopper (left)
*Cardio
3. Side Lunge Kick (right)
*Cardio
4. Side Lunge Kick (left)
*Cardio
5. Plie Squat Jump
*Cardio
6. Alternating Warrior III/Chair
*Cardio
7. Hip Thrust (right)
*Cardio
8. Hip Thrust (left)
*Cardio
9. Mountain Climber
*Cardio
10. Toe Tap Push-up
*Cardio
11. Plank Crunch
*Cardio
12. Side Plank Hip Lift (right)
*Cardio
13. Side Plank Hip Lift (left)
*Cardio
14. Plank to Dolphin
*Cardio
15. Plank to Lunge
Repeat 1-3X

Day 3:

This is a Total Body HIIT workout that will get you moving and laughing. Working out with Jesse is always fun!

Set Your Interval Timer for 15 Rounds of 30/50.
*30-Seconds Cardio before Each Exercise*
Squat Jump
Superman to Push-up
Lunge Lumps
Side Plank Reach Through-Right
Ninja Jumps
Side Plank Reach Though-Left
Single Leg Squat Jump-Right
Spiderman Push-up
Single Leg Squat Jump-Left
Leg Scissors
Over the River (Mat) Jump Squats
Reverse Plank Hold
Single Leg Calf/Heel Raise
Rock the Boat
Single Leg Calf/Heel Raise
Repeat 1-3X

Day 4:

This is a quiet, low impact, standing workout. You don’t need any equipment, but you will get a great workout for your core and glutes.

Swaying Goddess-Right
Swaying Goddess-Left
Tip Toe Single Leg Pulse-Right
Tip Toe Single Leg Pulse-Left
Tick Tock Goddess-Right
Tick Tock Goddess-Left
Trunk Rotation
Back Stretch to Flat Back
Star Tap-Right
Star Tap-Left
Leg Abduction/Rotation-Right
Leg Abduction/Rotation-Left
Repeat 1-3X

Day 5:

Tighter Tush and Abs workout. When I filmed this workout, I combined it with running one mile mid-workout. Another great option is to pair it with my 10-Minute Jump Rope Workout for a bonus cardio burst.

All Levels: As many reps as possible for each minute of exercise. The numbers in parenthesis are the number of reps I managed for each exercise my first time through. I was talking the second time, so I didn’t count for that round.
1. Plank Lift (I did 28)
2. Plank Leg Lift (alternating legs) (48)
3. Heel Pulse (86)
4. Bridge Pulse (67)
5. Bicycle (107)
CARDIO: I ran a mile, other alternatives are 10 minutes of jump roping, or one of the cardio workouts in the cardio tab above. Riding on a stationary bike, high knees, and jumping jacks are other great options.
1. Rib Push (46)
2. Leg Lift/Hip Lift (20)
3. Oblique V-up (right) (27)
4. Oblique V-up (left) (26)
5. Butterfly sit-up (14)

Day 6:

23-Minute Yoga Fitness Flow. Don’t skip yoga! This great stretch and strength flow will help prevent injuries. Flexibility is an important part of fitness.

Thanks for working out with me! Have fun this week, and let me know which workout is your favorite! You can follow along with the workout video playlist above, or the individual workout breakdowns below.

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

6-MONTH HOME WORKOUT CHALLENGE: WEEK 5: #BFBODYFIT

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Welcome to Week 5 of the 6-Month #BFBodyFit Workout Challenge!

You are doing a fantastic job staying consistent and showing up for the workouts. You’re creating a healthier future each time you make healthy choices.

We have 6 workout days on the agenda this week. You will find each workout video and breakdown below.

Schedule your workouts into your planner and make them happen! Don’t forget to have fun!

Day 1: Standing Core Workout

Grab your dumbbells for this standing core workout. No crunches, or getting up/down from the floor during these exercises. It’s quick and efficient. Repeat the workout up to 3X to maximize your results.

Set your Interval Timer for 15 Rounds of 10/50.
Extended Toe Touch-Right
Extended Toe Touch-Left
Weighted Core Rotation
Oblique to Flat Back Reach-Right
Oblique to Flat Back Reach-Left
Sumo Knee Twist-Right
Sumo Knee Twist-Left
Warrior III Balance Crunch-Right
Warrior III Balance Crunch-Left
Leg Extension Stretch-Right
Leg Extension Stretch-Left
Sweeping Lunges-Right
Sweeping Lunges-Left
Chair Twist-Right
Chair Twist-Left
Repeat 1-4X

Day 2: 16 Minute Cardio Fat Burn HIIT:

You don’t need any equipment for this routine. Challenge yourself to go for maximum repetitions. Get sweaty, and workout yourself into the cardio burn zone. Breathing heavy during this routine is totally fine!

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 3: Booty Bump Up AND 5-Minute Arm/Back Workout

The Booty Bump Up Routine will only take 12-Minutes Per Round. You don’t need any equipment for this workout routine. Even though it’s called the Booty Bump Up, this is a total Body Workout. Challenge yourself to get in max reps during each interval. The five minute arm workout uses dumbbells and a chair.

1. High Knees
2. Frog Stand
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Table Kick Lift (right)
6. Table Kick Lift (left)
7. Goddess Squat Twist
8. Rock the Boat
9. Walkback Pushups
10. Table Pose Press (right)
11. Table Pose Press (left)
12. Jumping Jacks
Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice

1. Alternating Lunge & Curl 0:46
2. Squat & Press 1:46
3. Pushup Row: Alternating 2:46
4. Runner’s Lunge with Tricep Kickback: Right 3:46
5. Runner’s Lunge with Tricep Kickback: Left 4:46

Day 4: Lower Body Sculpt and Fat Blast

Push yourself for maximum reps during this routine. Try to go outside of your comfort zone to challenge yourself today.

Wide Leg Pulse
Knee Lift Squat-Right
Knee Lift Squat-Left
Lunge Step Tap-Right
Lunge Step Tap Left
Knee Lift to Kick Press-Right
Knee Lift to Kick Press-Left
Down Dog Leg Lift-Right
Down Dog Leg Lift-Left
Pretzel Lift-Right
Pretzel Lift-Left
Table Side Step-Right
Table Side Step-Left
Warrior III-Right
Warrior III-Left

Day 5: 20-Minute HIIT Boot Camp

You get to workout with Jesse today! That means you will get in a great workout, and probably laugh while you are doing it. His energy is contagious!

*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 6: Workout for Strong Lean Legs

Total Body routine, with a focus on strengthening your lower body. Your legs are home to some of the largest muscles in your body, which means keeping them strong keeps your overall strength and metabolism boosted.

30 Seconds of Cardio, 50 Seconds of Max Reps
Calf Raise Abduction-Right
Calf Raise Abduction-Left
Low Impact Burpee (or Regular Burpee)
Rockette Kick-Right
Rockette Kick-Left
Reverse Plank to Table Top
Lunge to Lift-Right
Lunge to Lift-Left
Down Dog Split to Side Plank-Right
Down Dog Split to Side Plank-Left
Balanced Leg Rotation-Right
Balanced Leg Rotation-Left
Repeat up to 3X or Pair with Core Workout

Day 7: Rest

Let your body recover so you are ready for next week’s workout selections!

6-Month Home Workout Challenge: Week 4: #BFBodyFit

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Welcome to this week’s workout schedule! You are in the fourth week of my 6-Month Workout Challenge! That means you are really building consistency. Great job sticking with it!

This is a fantastic program to work your entire body and improve your overall health and fitness. This week we are focusing on sculpting, strength, cardio and flexibility for a well rounded fitness program. To maximize your overall health and wellness, it’s important to incorporate strengthening, cardiovascular exercise, and stretching.

I included exercises with a little extra glute training this week, because the large muscles of your lower body do an excellent job at increasing the overall burn of your workout.

A couple of the workouts incorporate dumbbells, and the Day 2 workout utilizes a stability ball. If you don’t have a stability ball, I included an alternate workout that doesn’t require equipment. For dumbbells you can grab something from around the house to add some resistance. If you get creative with an equipment substitution that you think will help others, feel free to share your ideas in the comments below.

We have 6 workouts on the planner this week. The seventh day is dedicated to rest. Don’t skip your rest day. It’s part of the process.

Workout #1:

We are starting the week with a great Leg, Butt and Thigh Sculpting Workout. This is a 30-Minute workout, and it will get your lower body activated for a great burn.

Warm Up: Interval Timer Set for 5 Rounds of 5/55
Forward Kick-Right
Forward Kick-Left
Frog Hop
Knee Swing Kick-Right
Knee Swing Kick-Left

Workout: Interval Timer Set for 18 Rounds of 10/50
Squat
Leg Abduction-Right
Leg Abduction-Left
Warrior Deadlift-Right
Warrior Deadlift-Left
Plie Squat
Chair Squat
Single Leg Squat-Alternating
Side Lunge Switch
Romanian Deadlift
Quadruped Heel Press-Right
Quadruped Heel Press-Left
Quadruped Knee to Elbow-Right
Quadruped Knee to Elbow-Left
Quadruped Rainbow Tap-Right
Quadruped Rainbow Tap-Left
Leg Series-Right
Leg Series-Left
Cool Down: Interval Timer Set for 5 Rounds of 5/55
Shoulder Stretch Squat
Deep Squat with Elbow Press
Runner’s Lunge-Right
Runner’s Lunge-Left
Seated Forward Fold
Repeat 1-3X

Workout #2:

Grab some dumbbells and a stability ball for this workout. The stability ball can be a fun addition to your workouts. It helps you to activate your muscles differently, and achieve a greater range of motion during some exercises. I also enjoy switching things up & using equipment sometimes.

No Equipment available? Don’t worry, the second video is a no equipment standing workout. You can pick either video, or stack them together if you want a longer workout option today. Both videos are quick, at only 10-Minutes per round.

1. Ball Pull
2. Hip Lift
3. Elbow Pull
4. Prone Butt Lift Press
5. Butt Pull
6. Ball Pass
7. Ball Twist
8. Tick Tock Abs
9. Situp Stretch
10. Butt Lift
Repeat 1-3X

Set your timer for 10 rounds of 10/50.
1. Standing Kick
2. Table Kick (right)
3. Table Kick (left)
4. Double Elbow/Knee Tap (right)
5. Double Elbow/Knee Tap (left)
6. Figure 4 Extension (right)
7. Figure 4 Extension (left)
8. 90 Degree Knee (right)
9. 90 Degree Knee (left)
10. Forward Fold Reach
Repeat 1-3X

Workout #3:

Grab your dumbbells and a chair or bench for this workout. I also use a jump rope, but you can substitute high knees or hopeless jumping if you don’t have a jump rope handy.

Adding resistance to your workout is an amazing way to take it to the next level of intensity and strengthen your muscles.

Grab a timer and see how quickly you can get through this workout!
Beginner: 10 Reps Per Exercise
Intermediate: 15 Reps Per Exercise
Advanced: 20 Reps Per Exercise
Equipment: 2 Dumbbells, Chair, Jump Rope (substitute high knees or cardio of choice if you don’t have a jump rope).
60-Seconds Jump Rope or 150 Jumps
Warrior Deadlift-Right
Warrior Deadlift-Left
60-Seconds High Knees Jump Rope or 150 Jumps
Single Leg Squat/Leg Abduction-Right
Single Leg Squat/Leg Abduction-Left
60-Seconds Jump Rope or 150 Jumps
Sit to Stand-Right
Sit to Stand-Left
60-Seconds High Knees Jump Rope or 150 Jumps
Runner’s Lunge Lift-Right
Runner’s Lunge Lift-Left
Romanian Deadlift
60-Seconds Jump Rope or 150 Jumps
In/Out Squat Jump
Plie Squat Press
60-Seconds High Knees Jump Rope or 150 Jumps
Squat Walk-Right
Squat Walk-Left
60-Seconds Jump Rope or 150 Jumps

Workout #4:

This is a Full Body, No Equipment workout that you can do anywhere. Get ready for a great burn, and to work up a sweat. Push yourself for max reps.

Challenge yourself to keep up the intensity throughout the workout. It will help you to increase your endurance and mental fortitude. Exercise helps us strengthen our mind, as well as our body.

Set your Interval Timer for 15 Rounds of 30/50.
Cardio: Jump Rope, Rope-less Jumping or High Knees.
*Cardio
1. Warrior III Squat (alternating)
*Cardio
2. Twisting V-Up
*Cardio
3. Mountain Climbers
*Cardio
4. Runners Lunge (alternate)
*Cardio
5. Heel Tap Abs
*Cardio
6. Russian Kicks
*Cardio
7. Twisting Sumo Squat
*Cardio
8. Extended Crunch
*Cardio
9. Pendulum Hops
*Cardio
10. Side Lunge Punch
*Cardio
11. Jump Kick (alternating)
*Cardio
12. Temple Tap Abs
*Cardio
13. Frogger
*Cardio
14. Down Dog Hop
*Cardio
15. Balanced Bicycle
Repeat 1-3X

Workout #5:

Today we are focused on strengthening our Arms. This Arm workout will help sculpt your muscles. Grab your dumbbells and you are ready to go.

If you don’t have dumbbells grab something from around the house to add some resistance to your workout. Soup cans or a bottle of water can help increase the intensity, even if you don’t have access to equipment.

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*If you max out during the workout (can not do any more of the exercise with proper form) that’s okay. You will see that I max out a few times during this workout. It’s a great way to build strength, and to monitor your strength gains when you repeat the workout.
1. Row Lunge (right)
2. Row Lunge (left)
3. Tricep Drop
4. Mountain Pushup
5. Curl (right)
6. Curl (left)
7. Chest Press
8. Tricep Extension (right)
9. Tricep Extension (left)
10. Decline Pushup

Workout #6:

It’s time to stretch out with some yoga. Don’t skip yoga. It takes many people outside of their comfort zones, but it is amazing for your body. Don’t worry too much about what the poses look like. Focus on how they feel, and listening to your body.

You might be moving in ways you aren’t used to, and that is a great way to stay in the present moment, because you really need to focus on each aspect of the movement. Connecting the mind and body has powerful results, and can really help you to reset mentally.

6-Month Home Workout Challenge: Week 3: #BFBodyFit

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Welcome to workout Week 3 of the #BFBodyFit Workout Challenge. We have some amazing workouts on our agenda this week. We have everything from body weight, to dumbbell resistance training, a Low Impact workout routine, and some Yoga and stretching.

Below you will find the workout scheduled for each day this week, with full length workout videos and the exercise breakdown.

I encourage you to stay accountable by posting Accountability Updates, or joining our Facebook fitness challenge group. I love seeing and sharing your updates on Instagram and Facebook.

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

Day 1: Lower Body Challenge

Today’s workout is focused on the Lower Body. We are going to utilize multiple planes of motion to maximize muscular engagement so we can strengthen and shape our muscles from every angle.

The cardio bursts help keep up the intensity, and work on your cardiovascular fitness at the same time. You can use a jump rope, or choose a body weight variation for the cardio bursts, like rope-less jumping, high knees or burpees.

Equipment: Jump Rope (optional)
Timer: 10 Rounds of 30/50

-Cardio
1. Plie Jump with Lateral Lift
-Cardio
2. Single Leg Table Pose (right)
-Cardio
3. Single Leg Table Pose (left)
-Cardio
4. Down Dog Hop (right)
-Cardio
5. Down Dog Hop (left)
-Cardio
6. Lunge Hop (right)
-Cardio
7. Lunge Hop (left)
-Cardio
8. Standing Heel Press (right)
-Cardio
9. Standing Heel Press (left)
-Cardio
10. X-Jump

Day 2: 20-Minute Plank, Push-Up and Burn

Today’s workout will activate your entire body. We are utilizing lots of compound movements, while focusing on strengthening the core. We are also continuing our cardio burn.

This routine is one of my favorites, because I love multi-functional workouts.

*Cardio
1. Toe Touch Push-ups
*Cardio
2. Side Plank Knee/Lift (right)
*Cardio
3. Side Plank Knee/Lift (left)
*Cardio
4. Reverse Plank Leg Lift
*Cardio
5. Criss Cross Plank
*Cardio
6. Elevator Plank (right)
*Cardio
7. Elevator Plank (left)
*Cardio
8. Dive Bomber
*Cardio
9. Windshield Wiper Plank
*Cardio
10. Plank Jack Push-up
*Cardio
11. Knee Drop Plank
*Cardio
12. Supergirl Push-up
*Cardio
13. Heel Press Plank (right)
*Cardio
14. Heel Press Plank (left)
*Cardio
15. Rotating Push-ups
Repeat 1-3X

Day 3: Dynamic Full Body Workout

Get ready for a great Total Body Workout routine! One round only takes 15-Minutes, so it’s quick! You can increase the intensity by repeating the workout, or pairing it with some extra cardio.

I typically aim for 30-60 Minutes of total workout time, but there are some days when I only have time for one round. Remember, it’s always better to get in one round than zero! Don’t let being short on time throw you off track.

Make it happen. Consistency is key.

1. Jumping Jacks
2. Russian Crab Toe Touch
3. Low Jack
4. Frogger Pushup
5. Temple Tap Abs
6. High Knees
7. Tripod Side Leg Swing (right)
8. Tripod Side Leg Swing (left)
9. Single Leg Pump (Warrior Kick with 90 degree Bend) (right)
10. Single Leg Pump (left)
11. Situp Reach
12. Leg Scissor
13. Shoulder Bridge with Bent Knee to Extension (right)
14. Shoulder Bridge to Extension (left)
15. High Knees
Repeat 1-4X
Optional: Pair with 30 Minutes Cardio of Choice

Day 4: Full Body Cardio Burning Boot Camp

We have a very special guest for this workout, one of my lifelong best friends, Lenny. He did an amazing job, with this challenging total body workout.

We utilize dumbbells and cardio bursts for this routine. Cardio took Lenny entirely out of his comfort zone. He lifts weights and plays Volleyball, so his body is used to a very different exercise format. I think Lenny has been one of the favorite BenderFitness guest stars that we have had so far.

The addition of resistance training during this workout is fantastic, and definitely amps up the intensity level.

Repeat 1-3X
Set your interval timer for 15 rounds of 30/50 seconds.
Equipment: Interval Timer & Dumbbells
*30 Second Cardio Burst Between Each Exercise.
Warrior 3 Row: Right
Warrior 3 Row: Left
Side Lunge Lift: Right
Side Lunge Lift: Left
Hip Thrust
Pushup Row: Right
Pushup Row: Left
Squat & Press
Lunge & Curl: Right
Lunge & Curle: Left
Mountain Climbers
Temple Tap Abs
Leg/Hip Lift
Side Plank Elbow Tap/Hip Lift: Right
Side Plank Elbow Tap/Hip Lift: Left

Day 5: Total Body LIIT (Low Impact Interval Training) No Equipment Workout

Yesterday we amped up the intensity by adding in dumbbells. Today we are going totally equipment free. All you need for this workout is a mat and a little bit of space.

This is still an amazing total body workout, so don’t let the words Low Impact fool you into thinking this one isn’t as effective.

The Workout:
*You don’t need any equipment for this workout.*
Intervals: 35 Cardio (Marching or Cardio of Choice) 45 Maximum Repetitions for each exercise.
1. Side Leg Lift-Right
2. Side Leg Lift-Left
3. Floor Tap Squats (alternating)
4. Low Impact Burpee
5. Crab Knee Tap
6. Curtsy Lunge Kick-Right
7. Curtsy Lunge Kick-Left
8. Runner’s Lunge Lift-Right
9. Runner’s Lunge Lift-Left
10. Plie Pulse
11. Warrior III Calf Raise (Alternating)
12. Angel Abs
13. Side V-Up-Right
14. Side V-Up-Left
15. Temple Tap Abs
16. Leg/Hip Lift
17. Dead Bug
18. Down Dog Side Plank (Alternating)
19. Reverse Plank Leg Lift
20. Cat Bow or Pushup
21. Shoulder Blade Squeeze
22. Tricep Pushup-Right
23. Tricep Pushup-Left
Optional: Repeat the workout to make it more intense.

Day 6: Recovery Stretch and Active Rest Day

This Recovery Stretch is a great routine to keep on hand. Stretching helps keep your body mobile, and maintains your full range of motion. It’s also a great way to make sure you are getting healthy blood flow and oxygen to all of your muscles.

Remember, Flexibility=Mobility. So don’t skip the stretching.

Enjoy this with an active rest day. For active rest days, you can get up and move around, but your activity level should be easy. Allow your body to recover.

*To maximize the benefits of this workout, hold each stretch for 60 seconds. You can build up stretch time based on your bodies tolerance.*
1. Flat Back Table Fold
2. Forward Fold
3. Wide Leg Twisting Fold
-Chest to Leg and then Obliques to Leg.
-Repeat Right and Left
4. Pigeon Pose
-Repeat Right and Left
5. King Arthur Pose
-Repeat Right and Left
6. Knee to Ground Lunge to Shin Stretch
-Repeat Right and Left
7. Down Dog
8. Up Dog

Day 7: Strength and Stretch Yoga Flow

Don’t skip yoga day! For many people, yoga is very challenging. For others, they like a higher intensity workout. Yoga has amazing benefits for your mind and body, and can even improve your ability to self regulate your emotions.

Remember to always listen to your body. Stretching and yoga shouldn’t hurt. Some stretches may be uncomfortable, as you are asking your body to move in ways it’s not used to, but don’t force a stretch. Yoga is a great time to practice patience and kindness with your body. Pay attention to how you feel right now, in this moment.

6-Month Home Workout Challenge: Week 2: #BFBodyFit

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Hi Everyone!

Welcome to this week’s Workout Schedule! I have a great program planned for this week. It’s well rounded, and incorporates everything from LIIT (Low Impact Interval Training), HIIT (High Impact Interval Training), Yoga, Tabata, and Resistance Training.

That means, we will be getting in a fantastic week of workouts. This exercise program will challenge your body in multiple ways, so that you are always progressing, without getting bored. You will be getting stronger and healthier, while building more endurance and more confidence.

Each workout can be done once per day, or repeated up to 3X per day. Modify your schedule based on your personal workout needs. I aim to workout between 30-60 total minutes per day.

You will find each workout video below. I also included links to each workout, with the workout descriptions below. If you want to see the full workout breakdown and photo tutorial click on the links.

Day 1

Total Body LIIT (Low Impact Interval Training) Workout: This is a great total body exercise routine. You don’t need any equipment. Just grab a workout mat and follow along with the video.

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.

Day 2

Total Body Fat Burning Home Workout: Core, Thighs and Glutes. You don’t need any equipment to complete this routine. Go for maximum repetitions, and don’t sacrifice form.

12 Rounds of 35 seconds cardio, 50 seconds maximum repetitions.
*Always consult a doctors before trying a new exercise program.*
1. Side Step Squat
2. Kick and Tap – Right
3. kick and Tap – Left
4. Plank Rotation
5. Prone Heel Press
6. Down Dog Hop – Right
7. Down Dog Hop – Left
8. Temple Tap Abs
9. Knee Drop Spider
10. Side Plank Hip Lift- Right
11. Side Plank Hip Lift – Left
12. Leg/ Hip Lift
Repeat up to 3X.

Day 3

Total Body HIIT: With a Focus on Core AND Four-Minute Tabata Lower Body Workout. The first routine is focused on strengthening your core. You will work your midsection from every angle. The second routine takes only 4-minutes, but is a very intense lower body workout. If you “burn out” (hit max reps during an exercise) don’t worry! That means you are building strength and endurance. Aim for max reps.

Interval Timer: 15 Rounds of 10/50
Supergirl
Lunge Jump
Down Dog Leg Lift-Right
Down Dog Leg Lift-Left
Jump Squat
Ab Pull/Decline Pushup or Frogger Pushup
Jumping Jacks
Reach Through Abs-Right
Reach Through Abs-Left
High Knees
Pendulum Squat
Plank Series
Wood Chopper-Right
Wood Chopper-Left
Burpee
Repeat 1-3X

Day 4

40-Minute Power Yoga with Melissa and Sean Vigue. Sean celebrated a birthday this week, so of course I had to include him in our weekly workout playlist. This is a great total body routine for strength and flexibility. I know a lot of people skip yoga day….DON’T SKIP IT! It’s a great routine.

Day 5

Glutes, Core and More: Dumbbell Workout. Grab your dumbbells, and your sense of humor! Jesse is teaching this workout. That means it’s high energy, and you are bound to laugh during the routine at some point. This is a great routine for runner’s and non-runner’s alike.

Equipment: Dumbbells & a Chair or Bench you can step on safely.
Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps
Romanian Deadlifts
Squat & Press
Rock the Boat with Weight
Bent Over Rows
Step Ups-Right
Side Plank with Weight-Right
Step Ups-Left
Side Lunge Wood Chopper-Right
Side Plank with Weight-Left
Side Lunge Wood Chopper-Left
Decline Spiderman Pushups
Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice

Day 6

10-Minute Tighter Tummy Workout. This routine is focused on your core. It’s fast, but challenging. If you are up for it, repeat it, or pair it with some cardio of choice (walking, running, swimming, biking, hiking….the options are plentiful!)

Set your interval timer for 10 Rounds of 10/50.
Mountain Climbers
Temple Tap Abs
X-V-Up
Plank Heel Press-Right
Plank Heel Press-Left
Angel Abs
Down Dog Cross Plank-Right
Down Dog Cross Plank-Left
Quadruped Knee Twist
Side Plank Reach-Alternating
Repeat 1-4X

Day 7

Active Rest Day. You can switch your rest day to earlier in the week if needed. Listen to your body, and be sure to use your rest day to recover. During rest we build strength.

Have fun with the workouts! Be sure to check-in, it helps you stay on track and be accountable for sticking to your workouts.

Thanks for working out with me!

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

6 Month Home Workout Challenge: Week 1: #BFBodyFit

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Hi Everyone!

Welcome to this Week 1 of my #BFBodyFit Home Workout Challenge!

Get ready to start working on your health, fitness and overall wellness. This is the first week of a 6-month home workout challenge. So grab a calendar or planner and start marking off each week’s workout.

Health should be a lifelong commitment, so this challenge is great for creating a healthy and consistent workout routine.

Ready? I hope you said yes! You will find each day’s workout video and workout breakdown below.

Day 1: We are starting the week off with a Full Body Workout. This routine incorporates plenty of Cardio, and Total Body Strengthening. I was dripping sweat by the time I finished this one. One round will take 20-Minutes to complete. If you’re up for the challenge, you can repeat the workout up to three times.

Prior to each exercise complete 30-seconds of cardio.
1. Lateral Hop
2. Lunge Knee- Right
3. Lunge Knee- Left
4. Mountain Climbers
5. Side Lunge Elbow
6. Superman Burpee
7. Hip Tap Crunch- Right
8. Hip Tap Crunch- Left
9. Oblique Twist Plank
10. Rock the Boat
11. Plié Squat Pulse and Lift
12. Leg Series- Right
13. Leg Series- Left
14. Down Dog Heel Press- Right
15. Down Dog Heel Press- Left
Repeat up to 3X

Day 2: Today’s workout is focused on the Lower Body. Grab some dumbbells (or complete with body weight if you are working your way up to resistance training), and a chair or bench (something you can put your foot up on). That’s all you need to get in a great Lower Body Workout. This routine will work your legs, thighs and glutes to burn and sculpt a stronger lower body.

Complete 10 reps of each exercise per leg.
Warrior (Single Leg) Deadlift
2. Leg Series
3. Pendulum Squats
4. Bulgarian Split Squat
5. Hydrant
Repeat this routine up to 5X.

Day 3: 20-Minute Boot Camp Sweat with Jesse. Get ready to be high energy, because Jesse has a way of motivating you to really get you moving! I can never make it through one of his workouts without laughing.

Intervals: 15 Rounds of 30/50.
or
Reps:
Beginner: 10 Reps, 30 Seconds Cardio
Intermediate: 15 Reps, 30 Seconds Cardio
Advanced: 20 Reps, 30 Seconds Cardio
*Cardio of Choice Between Each Exercise. Our selection was High Knees.
Overhead Squat
Lunge Kick: Right
Lunge Kick: Left
Temple Tap Abs
Burpee
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
Leg Lift
Hip Lift
Alternating Hip Thrust
Plank Side Tap: Right
Plank Side Tap: Left
Elevated Leg Adduction: Right
Elevated Leg Adduction: Left
Donkey Kick
Repeat 1-3XIntervals: 15 Rounds of 30/50.
or
Reps:
Beginner: 10 Reps, 30 Seconds Cardio
Intermediate: 15 Reps, 30 Seconds Cardio
Advanced: 20 Reps, 30 Seconds Cardio
*Cardio of Choice Between Each Exercise. Our selection was High Knees.
Overhead Squat
Lunge Kick: Right
Lunge Kick: Left
Temple Tap Abs
Burpee
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
Leg Lift
Hip Lift
Alternating Hip Thrust
Plank Side Tap: Right
Plank Side Tap: Left
Elevated Leg Adduction: Right
Elevated Leg Adduction: Left
Donkey Kick
Repeat 1-3X

Day 4: 12-Minute Ab Toning Workout. This is a great routine to build strong and leaner muscles throughout your core. It’s a low impact routine, so no jumping, but it’s highly effective.

intervals: 12 Rounds of 10/50.
Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
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
Repeat 1-3X (Photo Tutorial Below)

Day 5: 30-Minute Total Body Home Workout. Grab your dumbbells, and a chair for this workout routine. It’s a great full body exercise program. If you don’t have dumbbells, you can complete this workout with bodyweight.

Interval Timer: 20 Rounds of 40/50
Reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 40-60 seconds of cardio between each exercise.
*Perform Cardio Burst of Choice between each exercise: High Knees, Jump Rope, or Burpees*
Curtsy Lunge & Curl-Right
Curtsy Lunge & Curl-Left
Down Dog/Dolphin Press
Sit to Stand Thigh Sculpt-Right
Sit to Stand Thigh Sculpt-Left
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Windshield Wiper Dips
Lunge Jump Squats
Down Dog Toe Touch Stretch-Right
Down Dog Toe Touch Stretch-Left
Pretzel Lift-Right
Pretzel Lift-Left
Squat to Curtsy Lunge Kick-Alternating
Warrior Deadlift to Row-Right
Warrior Deadlift to Row-Left
Side Plank Hold-Right
Side Plank Hold-Left
Single Leg Frogger Pushup
Wood Chopper-Alternating
Repeat 1-2X

Day 6: Stretch and Strength, all rolled into one workout routine. Today’s workout combines Yoga, Pilates and some BenderFitness moves into one great workout fusion. Challenge yourself to try it!

Day 7: Rest today! You’ve earned it! Always incorporate at least one full rest day into your workout week. It’s fine to stay active, but aim to keep your heart rate lower today so your body can recover and gain strength. Rest is just as important to your program, as the workouts are. Don’t skimp out on your rest.

Have fun with this week’s workouts! Be sure to check-in throughout the week. It will help you stay on track and be accountable for sticking to your workouts. I love to hear about your progress, and how many workouts you get in during the week. I am recognizing a lot of the names from my daily check-in posts, and I absolutely love your consistency.

Thanks for working out with me! Have fun this week, and let me know which workout is your favorite!

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

How to Set Goals You Will Actually Achieve

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As the New Year approaches, many people are reviewing the past year and setting new goals and intentions for the year to come.

Although, you can set new goals at any time, New Year’s Eve remains one of the most popular times for creating resolutions for the things you would like to manifest in the upcoming year. Of course, New Year’s Resolutions are infamous for going strong for the month of January, and fading as February comes into view. This is particularly true for resolutions related to health and physical fitness.

So let’s buck the trend, and set goals that you can actually achieve!

First, let’s talk about your actual goals. I want you to take a moment and make a list of your goals. They don’t have to be fitness related, this technique will help you get on track with any type of goals. For the purpose of this article, I will focus on examples related to fitness.

Three Steps to Creating Your List of Goals:

Identify Your Goals. Start with your long term/end goal. What do you want to achieve?
Set a deadline for achieving your goal. Then assess if your deadline is realistic.
Break your long term goal into short term goals. Consider those short term goals as check points or re-assessment points along the way.

Now that you have this list, I want you to ask yourself this question:

Are My Goals Measurable?

You might be wondering what that means. Here’s an example.

Goal 1: I want to get better at running.

This goal is not measurable. We need to get more focused and specific. I am going to show you how to make your long term goal more measurable, and how to create a short term goal that will serve as a checkpoint toward achieving your end goal.

Long Term Goal 1: I want to run a 5K in 30-Minutes.

This goal is measurable and specific. Now let’s break this down into short term goals:

Short Term Goal 1: Run 15-Minutes Continuously at 9:39 min/mile Pace with no rest breaks.

Short Term Goal 2: Run 2 Miles continuously at 9:30 min/mile Pace.

Short Term Goal 3: Run 3 Miles Continuously.

Every Long Term Goal should have at least one matching short term goal, but you can break that down into multiple short term goal check points along the way. The benefit of this, is that it gives you a specific step to work towards, and it helps prevent the feeling that you aren’t progressing toward your long term goal. Many people give up on their goals out of frustration, because they are so focused on the end result that they don’t see the progress along the way.

Checking short term goals off of your list helps you to recognize your achievements. It can also help you adjust your plan. Perhaps your goals were too aggressive, and you need to modify or extend your deadline, or maybe you underestimated how quickly you would progress. Either way, checking off short term goals will help you adjust your plan and help you successfully stick to your goals.

Make a Plan:

Now that you have set your goals you need to ask yourself three questions:

How am I going to track my progress?
How often will I re-assess my progress toward my goals?
How often do I need to practice to achieve my goals?

Now I am going to use some examples of short and long term goals, and give them a deadline. This makes it much easier to track progress.

Short Term Goals:

I will run 15-minutes continuously X2 with a 5-minute walking break between runs by February 14th.

I will run 25-minutes or 2-miles continuously without taking a walking break by March 14th.

I will run 35-minutes or 3-miles continuously without taking a walking break by April 14th.

Long Term Goal:

I will run 5K continuously with no walking breaks by May 1st.

Apply this technique to your goals. Be sure to ask yourself: *Do the Short Term Goals Effectively Progress Your Toward Your Long Term Goal?*

Setting deadlines for short term goals sets a timeline for re-assessing and checking in with your goals, while letting you track your progress. It also helps you answer the third questions, “how often do I need to practice to achieve my goals?”

As you check in with those short term goals you will know if what you are doing is working. This allows you to re-assess your plan and make adjustments as needed, instead of getting stuck in a rut, doing something that isn’t progressing you toward your end game. You might need to practice your plan of action a little more or less frequently to make your goals a reality, or you may be right on track. You also might have to change your deadlines along the way.

Final Tips:

Remember to be Flexible with your plan. Your goals can be upgraded, or deadlines can be changed as needed. You might also work toward your goals, and identify an area of interest that is even more important to you. That’s totally fine!

This is your life, you are creating the plan and putting it into action. You also might be sidelined by an illness or injury, or maybe the goals you set were very aggressive and you need a little bit more time to achieve them.

There is nothing wrong with that! As you “check off” your short term goals you should be re-assessing what that means in relation to your long term goal. You might need to move your deadline back a little bit. As long as you are still working toward that long term goal, and checking off short term goals you are on track for success.

Treat yourself with grace. Check in with yourself often, and stay accountable. You have the power to make your goals a reality. You have created your plan. Go put it into action.

Cardio Burn and Body Sculpt: HIIT Workout

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Hi Everyone!

Welcome to today’s workout. One round of this workout will take 23-Minutes. I use a jump rope in this workout, but If you don’t have one, don’t worry! You don’t need any equipment. The workout video and breakdown are below.

For the cardio bursts you can do cardio of choice: Jump Rope, Ropeless Jumping, High Knees, Marching in Place, Burpees, Frogger, Mountain Climbers or any combination you pick.

This is a great full body workout. It will isolate the right and left sides of your body to help prevent muscular imbalances. We are also using lots of Compound Exercises today, to maximize the burn in a shorter period of time.

This is a throwback workout, which I am sure many of you realized since I am not 30-weeks pregnant in the video! However, it’s very similar to the workout I did yesterday.

My workout included lots of Ropeless Jumping (I was working out inside and didn’t want to risk hitting my son with the rope) and body weight exercises. It inspired my pick for today’s workout.

Pregnancy Update:

I am feeling great! This pregnancy is flying by now, and after a rough start I have been feeling very good. My baby is super active, and my doctor is very happy with how we are both progressing.

I can’t believe my due date is less 9.5 weeks away. We have house guests through the holiday’s, so we won’t be setting up her nursery until the new year. I’m feeling. A bit anxious at leaving everything to the last minute, but I know we still time.

Ready for the Holiday’s! With my son at his preschool Christmas Party.

It’s crazy to think how much our life is going to change in just a few more weeks.

Nutrition:

I am trying to incorporate more fruits and vegetables into my diet. I had an aversion to them for the first four months of my pregnancy, and got into the habit of eating more carb heavy meals.

I am still eating plenty of carbs, but also focusing on having more colorful food choices. I’m re-incorporating smoothies, because it’s an easy way to sneak in some fruits, veggies and protein.

I have also been incorporating meals from HelloFresh. I’ve recently done some sponsored videos with them, so for anyone who wants to try their meals you can get 9-free meals and free shipping in your first month (purchase required) with the code: MBender9 at checkout, or just use my direct link: http://bit.ly/33WXC22

Here is a video review with some photos of the meals I made:

I hope that you all enjoy today’s workout! I have plans to film more new workouts, including a new collaboration with Sean Vigue. The last few weeks have been crazy, finishing up the teaching semester, getting everything graded, and prepping for the holidays, but I’m hoping to get back to filming some great new workouts ASAP!

Melissa

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

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

45 seconds cardio of choice, 50 seconds max reps: 15 Rounds

-Jump Rope
1. Singe Leg Hop Up (right)
-Jump Rope
2. Single Leg Hop Up (left)
-Jump Rope
3. Frogger Push Up
-Jump Rope
4. Single Leg Hip Thrust (right)
-Jump Rope
5. Single Leg Hip Thrust (left)
-Jump Rope
6. Tapping Warrior 3 (right)
-Jump Rope
7. Tapping Warrior 3 (left)
-Jump Rope
8. Side Plank Leg Lift (right)
-Jump Rope
9. Side Plank Leg Lift (left)
-Jump Rope
10. Leg/Hip Lift
-Jump Rope
11. Mountain Frogger
-Jump Rope
12. Crab Kick
-Jump Rope
13. Temple Tap Abs
-Jump Rope
14. Boat Swim
-Jump Rope
15. Burpee

Repeat 1-3X

40-Minute Total Body Workout: No Equipment, Great Results! Fit Pregnancy-Low Impact Exercise

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Hi Everyone!

Welcome to today’s workout! You will find the real time workout video and photo tutorial below.

This is a fun, total body workout routine. You don’t need any equipment, so you can do this workout anywhere. I’ve done it at home, and I taught this workout in my group Body Blast class.

If you want to amp up the workout intensity you can do so by adding some resistance bands or some dumbbells to some of the exercises.

Remember, exercise is about challenging your individual body. So the right modification for you, is the one that is challenging but doable. You will progress to the more difficult modifications with time and consistency. You should also be learning to listen to your body, and recognize when some of the low impact modifications are best for you.

I can’t wait to be back to full steam, once I am cleared to workout again postpartum, but in the mean time I am modifying everything from my Cardio Workouts to HIIT, LIIT, and Yoga. It’s a great way to remind myself to check in with my body, and stick to the things that are going to contribute to my overall health and well-being.

Cardio Workout:
1 Mile Run 5.5 MPH
.5 Mile Walk 4.0 MPH
1 Mile Run 5.5 MH
1 Mile Walk 4.0 MPH

I am almost 27-weeks pregnant, so I am working out at Moderate Intensity. That means that I can talk throughout my workout. It’s totally fine to sweat and breath more quickly, but I make sure that it’s still a talking effort. If you are not pregnant, you can push yourself to a higher intensity effort, think 8-10 effort on a scale of 1-10. Breath heavy, sweat and push yourself.

My pregnancy has gotten exponentially better and more enjoyable, now that I am back to consistent workouts. My energy and mood are significantly improved, and I feel more like myself.

Have fun, and make healthy choices today! Let me know what you thought of the longer workout, and if you had a favorite exercise move!

Melissa

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

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.

Interval Timer Set: 28 Rounds of 35/50

Total Workout Time: 40-Minutes

Squat and Reach
Side Kick-Right
Side Kick-Left
Warrior III-Right
Warrior III-Left
Elevated Leg Adduction-Right
Elevated Leg Adduction-Left
Reverse Plank Leg Lift
Heel Slide Abs
Transverse Ab Squeeze
Tricep Pushups-Right
Tricep Pushups-Left
Table Top Dips
Sumo Pushups
Baby Bear Crawl
Speed Skater
Side Gorilla
V-Slip
Table Kick-Right
Table Kick-Left
Goddess Elbow Tap
Wood Chopper-Right
Wood Chopper-Left
Side Plank-Right
Side Plank-Left
Hydrant Heel Press-Right
Hydrant Heel Press-Left
Jumping Jacks

20-Minute Total Body Workout: No Equipment Exercise

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Hi Everyone!

Welcome to today’s workout!

It felt great to get back in front of the camera and film a new exercise routine.

You don’t need any equipment for today’s workout. Just a mat and some space. Push yourself to get in as many reps as possible with good form.

On a scale of 1-10, aim for an intensity level between 8-10 during the maximum repetition intervals. I am currently limited to Moderate Intensity Workouts, so do me a favor and get in an extra rep at High Intensity for me. I miss being able to work at that level, and I miss being able to do full core workouts.

You will find the full length workout video below, along with the photo tutorial for each exercise.

Pregnancy Update:

I am about to be 26-weeks pregnant. The last two weeks have been some of the best of my pregnancy. I’ve been able to get back to consistent workouts, and my overall mood, energy and sense of well being have really improved.

When I don’t workout I feel sluggish. I’ve really noticed a positive difference with getting back into my workout routine. Often we talk about the physical benefits of exercise, but they go so far beyond that. When you exercise regularly you really start to notice how it impacts your mood and energy levels.

Meals:

I am focusing on eating a wide variety of foods and vegetables. It helps with my energy level, and it is great for the baby.

I have had a few questions about what I am eating during pregnancy. I’m not having any real pregnancy cravings for specific foods, so I am incorporating lots of variety. I’ve also been enjoying getting boxes from HelloFresh, and trying out some new recipes.

Below, you will see some photos of some recent meals.

I partnered with HelloFresh for a video review. Check it out, and if it looks like something you want to try use the discount code MelissaBender9 at checkout for 9 free meals, plus free shipping.

Chicken, Red Onions and Garlic, Garlic Baked Green Beans and Mashed Potatoes.

Pork Poblano Tacos with a Kiwi Tomato Salsa (this one is a HelloFresh recipe).

I hope that you enjoy today’s workout. Please let me know what you think. Was it challenging enough? Did you have a favorite move?

Have fun, and make healthy choices today!

Melissa

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

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.

Set your interval timer for 20 Rounds of 10/50.

10-seconds of rest.
50-seconds of Max Reps.

Jumping Jacks
Beast Reach
Side Plank-Right
Side Plank-Left
Bird Dog
Side Gorilla
Lunge Pulse-Right
Lunge Pulse-Left
Pendulum Squat
Bear Crawl
V-Slip
Hydrant-Right
Hydrant-Left
Tricep Pushup-Right
Tricep Pushup-Left
Reverse Plank
Side Lying Leg Lift-Right
Side Lying Leg Lift-Left
Transverse Ab Squeeze
Goddess Elbow Tap

Complete 1-3 Rounds

Standing Lower Body Workout + Quick Arm Workout: Home Exercise Program

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Hi Everyone!

Welcome to a new week! Let’s work together to make choices that make us happier and healthier this week.

I am starting out my week with a fantastic Standing Lower Body Workout paired with my Quick Arm and Back Workout routine.

The Lower Body Workout is great for me right now (at 25-weeks pregnant) because I don’t have to modify it at all. It’s pregnancy safe, and the only equipment needed is a chair.

The arm and back workout requires a chair and dumbbells.

Here is the video. For the full photo tutorial and workout breakdown check out the link at the bottom of this post.

Standing Lower Body Workout:

Quick Arm/Back Workout:

These are some great, quick workouts to keep in your exercise rotation. If you want a longer workout routine, you can increase the number of rounds you complete.

Pregnancy Update:

I am happy to report that I am finally feeling like myself again! This has been a challenging pregnancy, when I compare it to my first. I’ve been sick a lot, barely sleeping, low energy, moody as heck, and overall not feeling like myself.

Over the past week, I made a change, and made sure to get in 5 days of working out, even though I was tired and unmotivated. An interesting thing happened, and I found my mood and energy levels increasing exponentially. Everything felt better and easier.

Exercise is important for my physical, mental and emotional health. Even though I already knew all of that to be true, I was skipping a lot of workouts and letting myself veg out. While that is totally okay sometimes, it’s not a good habit to get into all the time. It was impacting my mood and energy in a very negative way.

Unfortunately my moodiness, also meant that I wasn’t blogging as much. It felt hard to bring you guys positive and uplifting content when it felt like I didn’t have anything worthwhile to say. Sharing workouts here with you is something that I do because I love it, I’m passionate about it, and I feel like I’m making a difference.

It’s important to me to continue doing that, but to also be authentic when I go through a challenging time, when it’s hard for me to do what I love.

For me, the answer was to focus on getting in the workouts and getting myself together physically and mentally.

HIIT-ing a workout with friends is fun! (Jesse is my husband and my BFF, so he counts as a friend too).

Last week I did: Yoga, HIIT (modified to a moderate/speaking level of intensity to be pregnancy safe), LIIT (low impact interval training), Walking and Running.

My goal is to get in 5-6 workout days again this week. Please set your workout intention with me. It helps you to stay on track. I highly recommend marking each workout on your calendar. It helps you stay accountable to yourself.

I am filming new workouts this week, plus I partnered with HelloFresh to give you guys a new discount if it’s your first time trying those meals. So check back here, on Instagram or Facebook, and I will update you throughout the week.

I hope you enjoy these workouts! See you soon!

Melissa

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

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.

Great Standing Lower Body Workout & Quick Arm and Back Workout