Hi Everyone!

Welcome to this week’s workout schedule! I have a fantastic week of exercise planned. There are six-workouts on the agenda, with one day dedicated to rest.

I have a bunch of new workouts on my Filming To-Do List. I think that you are going to really like the variety we have headed your way.

It has been a busy few weeks, but I am starting to get back into the flow of things. My goal is to film at least one new workout this week (which will be in next week’s weekly workout schedule).

In the Bender household, we have been focused on finding the right Work/Life balance. Some days everything goes smoothly, and other days it feels like I need twice as many hours in the day to get my To-Do list done.

If you struggle to find this balance, don’t beat yourself up. Give yourself a little bit of flexibility. Don’t give up on the things that you need/want to get done, but don’t berate yourself if there are days when it just doesn’t work out.

One thing that I have noticed is that on the days when I make my workouts happen, I am more energized and more efficient for everything else I need to do. It sounds counterintuitive, but exercise actually increases your energy levels, and your body’s ability to use energy efficiently.

Bonus Challenge for this Week:

In addition to the workouts for the week, I challenge you to take at least 5-minutes a day for meditation or self reflection. Use that time to take stock of how you feel physically and mentally. Taking some time to yourself can be a powerful form of self care.

We often get so caught up all of the things that happen outside of us that we forget to take some time to focus inward. The mind-body connection is a powerful tool. It helps with your peace of mind, your health, and your overall happiness.

Have fun, and let me know what you think of this week’s workout schedule! Feel free to tag me on Instagram with your workout check-ins! I love cheering you on, and seeing you workout with me.

Enjoy!

 Melissa

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

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

Workout Video Playlist:

Individual Workout Breakdowns:

Workout 1:

30 Day Challenge: Day 6: 20 Minute HIIT Shred and Shape

Workout 2:

Quick Core Challenge: Ab Workout

Workout 3:

Standing Lower Body Fat Burning Workout: 20-Minute Home Workout

Workout 4:

POSTPARTUM & BEYOND: WEEK 4: WORKOUT 23: Full Body HIIT: 15 Minutes Per Round Cardio & Body Sculpt

Workout 5:

Total Body Workout with Fat Burning Cardio: 16 Minutes

Workout 6:

Yoga Flow: Strength and Stretch: 20 Minute Sequence

Hi Everyone!

Welcome to this week’s workout schedule! I am super excited, because week 24 means that we now have 6-Months of Free Home Weekly Workout Schedules!

This is something that I have slowly, but steadily been working towards for a while. I wanted to create a great home workout resource of 5-6 home workouts per week, and now we have done that!

Thank you for being a part of this workout program! I hope that it has helped you to achieve your goals along the way!

We have a great combination of workouts on the agenda for this week. Everything from Total Body HIIT, to Low Impact Lower Body Sculpting, as well as Core focused workouts.

As always, listen to your body! Get in as many reps of each exercise as you can without sacrificing form. If you max out on an exercise, that’s not necessarily a bad thing! It means that you are building strength and endurance. Don’t be afraid to breath heavy, and work up a sweat. Challenging your body will help make you physically and mentally stronger.

For anyone with weight loss goals this year, I am hosting another DietBet Challenge, starting Monday January 14th. The way it works, you place a bet that you can lose 4% of your total Bodyweight over the course of 4 weeks. Anyone who achieves that goal wins money for their success. It can be a great way to stay motivated. You can join here: www.DietBet.com/BenderFitness

*Not everyone needs to lose weight. The DietBet is for those who have a goal to lose weight for their health. If you have struggled with eating disorders, or have found this type of challenge to trigger unhealthy habits, joining the DietBet won’t be the best fit for you. Our goal at BenderFitness is always to promote a holistic and healthy life. That includes physical, mental and emotional health.

BenderFitness recieves compensation for hosting a DietBet. We use that money to help keep our website free and sustainable. We will never promote anything we don’t believe in.

I think it’s important to focus on what is best for your overall health and wellness. Health promotion isn’t just physical, it’s mental too. I hope that we are able to help support you toward your goals this year, and that we can all experience better health together as a result.

Have fun, and let me know what you thought of this week’s workout schedule! Feel free to tag me on Instagram with your workout check-ins! I love cheering you on, and seeing you workout with me.

Enjoy!

 Melissa

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

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

Day 1:

Plank and Burn: Jump Rope and Plank for Tighter Abs

Day 2:

Full Body Shaping Workout: No Equipment-Pilates Yoga Workout Combo

Day 3:

Lower Body: Effective Low Impact Workout-No Jumping Home Workout

Day 4:

Total Body Fat Burning Home Workout: No Equipment Exercises

Day 5:

HIIT the New Year Hard: Workout 5: Tummy Toner (20 Minute Workout)

Day 6:

20 Minute HIIT Home Workout: Sweat to Sculpt

Day 7: Rest! Let your muscles heal and recover.

Hi Everyone!

Welcome to this week’s workout schedule! We have a great week of exercise planned, so I hope you are ready to have fun and work up a sweat!

If you scroll down you will find the video playlist of all 6 workouts for this week, as well as links to each individual workout breakdown. Be sure to listen to your body throughout the week, and focus on using good form for each exercise routine.

I am looking forward to continue to add new workouts into our weekly workout schedule rotation. I hope you have been enjoying the new routines we have been integrating each week. It’s been great to be back to filming new workouts, and I have lots of fun plans for the future of BenderFitness.

For anyone with weight loss goals this year, I am hosting another DietBet Challenge, starting Monday January 14th. The way it works, you place a bet that you can lose 4% of your total Bodyweight over the course of 4 weeks. Anyone who achieves that goal wins money for their success. It can be a great way to stay motivated. You can join here: www.DietBet.com/BenderFitness

*Not everyone needs to lose weight. The DietBet is for those who have a goal to lose weight for their health. If you have struggled with eating disorders, or have found this type of challenge to trigger unhealthy habits, joining the DietBet won’t be the best fit for you. Our goal at BenderFitness is always to promote a holistic and healthy life. That includes physical, mental and emotional health.

BenderFitness recieves compensation for hosting a DietBet. We use that money to help keep our website free and sustainable. We will never promote anything we don’t believe in.

I think it’s important to focus on what is best for your overall health and wellness. Health promotion isn’t just physical, it’s mental too. I hope that we are able to help support you toward your goals this year, and that we can all experience better health together as a result.

Have fun, and let me know what you thought of this week’s workout schedule! Feel free to tag me on Instagram with your workout check-ins! I love cheering you on, and seeing you workout with me.

Enjoy!

❤️ Melissa

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

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

 

Workout 1:

Fast Bodyweight Workout Routine: Total Body HIIT

Workout 2:

Home Exercises for Lean, Strong Abs: Body Weight with Cardio Burn

Workout 3:

20-Minute Workout for Core, Arms and Legs

Workout 4:

Standing Lower Body Low Impact Workout

Workout 5:

15 MINUTE HIIT: QUICK FULL BODY WORKOUT

Workout 6:

Low Impact Body Sculpt: Tummy and Tush

Workout 7: Rest! Time to let your body heal and recover!

 

 

 

Hi Everyone!

Welcome to this week’s workout schedule! We have an excellent week of workouts on the agenda. We are starting off strong with my Brand New Total Body Sculpt & Burn: Tabata and Strength Training Workout.

Grab some dumbbells, and a bottle of water, and you are ready to go for Day 1! It’s intense, but I think you are going to enjoy having our special guest, Janelle, demonstrate some great modifications throughout the workout video.

For Day 2 we are moving on to the Extended Plank Workout. It’s a low impact workout routine. You can always incorporate some of the Wrist Friendly modifications that Janelle demonstrated in our Day 1 workout routine, if your wrists need a break. Plank exercises can also be performed while holding onto dumbbells, or pushup bars, or with your forearms on the floor. Keeping the wrists in a neutral (instead of flexed) position, reduced pressure through the carpal tunnel.

Day 3: We have a 15-Minute Total Body Workout Routine on the schedule. When focusing on quick, but intense workouts, it’s great to complete compound exercises that incorporate multiple muscle groups. This helps build overall strength. If you are up to it, grab some dumbbells, and add a quick 5-minute arm workout to this routine.

Day 4: Today we have a Total Body 20-Minute HIIT. This is a fun and challenging routine for your entire body. It will give you a great burn, while helping you build strength and endurance.

 

Day 5: We have another 20-Minute Per Round Total Body Workout on the plan for today. This routine alternates dumbbell and body weight exercises. The resistance training, is a great way to add some muscle sculpting into our workout week. Grab some dumbbells, and a sturdy chair or stability ball. If you don’t have a chair handy, you can also perform the exercises, while lying facedown on the floor.

Day 6: Wind down the week with a 15-Minute Total Body Workout. This short, but effective routine can be completed once, or repeated to amp up the intensity.

Day 7: Rest! You’ve earned it!

A quick reminder, for anyone with weight loss goals this year, I am hosting another DietBet Challenge. It starts Monday January 14th. The way it works, you place a bet that you can lose 4% of your total Bodyweight over the course of 4 weeks. Anyone who achieves that goal wins money for their success. It can be a great way to stay motivated. You can join here: www.DietBet.com/BenderFitness

*Not everyone needs to lose weight. The DietBet is for those who have a goal to lose weight for their health. If you have struggled with eating disorders, or have found this type of challenge to trigger unhealthy habits, joining the DietBet won’t be the best fit for you. Our goal at BenderFitness is always to promote a holistic and healthy life. That includes physical, mental and emotional health.

BenderFitness does receive compensation for hosting a DietBet. We use that money to help keep our website free and sustainable. We will never promote anything we don’t believe in.

We hope you enjoy this week’s workout schedule! Please let us know in the comments below! We wish you a very happy New Year! Let’s make all of our goals for this year a reality.

Enjoy!

❤️ Melissa

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

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

 

 

DDay 1:

Total Body Sculpt & Burn Workout: Body Weight Tabata + Resistance Training with Modifications

Day 2:

Extended Plank Workout: Core Workout for Love Handles, Abs & Back

Day 3:

15-Minute Body Weight HIIT: No Equipment, Total Body Workout

5 Minute Arm & Back Workout

Day 4

HIIT Full Body Workout: 20 Minutes Per Round

Day 5:

20 Minutes Per Round: Full Body Workout

Day 6:

15-Minute Total Body-No Equipment Bodyweight Workout

Day 7:

Rest Day

 

 

 

 

 

 

 

 

 

 

Hi Everyone!

Welcome to our weekly workout schedule! I’m a bit late getting this posted. I apologize, it has been super hectic and this is the first chance I have had to sit down at the computer and get caught up.

We have a great workout week planned for this week. We are starting this week with the Tabata workout I filmed on Facebook Live last week. If you didn’t get a chance to try it then, you have the opportunity now! It’s a great Total Body routine, and I think you will like it.

Since we are going high intensity on the first workout, we will do a Low Impact Standing Workout for Day 2. I actually love this workout. It is unexpectedly challenging, so don’t be surprised if you feel some muscle fatigue a few days later.

Day 3 is a Total Body HIIT Burn Workout. It’s has some fun and challenging moves, that I think you will like.

Day 4: Grab some dumbbells. We are going to focus on strengthening and sculpting the lower body. I love Lower Body Exercises. The lower body houses some of the largest muscles in the body, so working your Lowe body is a great way to build power, while boosting your metabolism.

Day 5: We are focusing on sculpting and strengthening the core. Your core helps protect t your posture, and form during pretty much every exercise you do. A strong core, improves your stability.

Day 6: We are doing a body weight workout for your legs, arms and glutes.

Day 7: Rest! You earned it. You can stay active with a walk or some gentle yoga.

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

Enjoy!

❤️ Melissa

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

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

 

 

Workout 1:

Total Body Bodyweight Tabata Workout: Challenging Home Workout!

Workout 2:

 

Quick Standing Workout: Core and Buns: Low Impact

Workout 3:

15 Minute HIIT Burn Workout: Body Weight

Workout 4:

10 Minute Workout to Sculpt & Shape Your Thighs & Butt

Workout 5:

Postpartum & Beyond: Week 6: Workout 35: 20-Minute Fat Burning, Tummy Sculpting Workout

Workout 6:

 

Fat Burning, Body Weight Workout for Glutes, Thighs and Arms

 

 

 

Hi Everyone!

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

Day 1: Total Body HIIT

Day 2: HIIT Core

Day 3: Dumbell Sculpt

Day 4: Lower Body Shaper

Day 5: Core and More Cardio HIiT

Day 6: 35-Minute Yoga Sculpt (Don’t skip this! I know a lot of people skip yoga day, but the benefits are immense. A well rounded fitness routine involves Cardio Training, Strength Training and Flexibility Training.)

Day 7: Rest Today. You’ve earned it, and your body builds muscle when you rest. You can have an active rest day (walking, another gentle yoga day) if you feel up to it.

Set your goal for the week (number of workouts) and track your progress. I like to mark my workouts on a calendar, so I have an easy visual. It helps keep you from skipping workouts, so you are more likely to stay on track.

Last night I filmed a Facebook Live workout. It was an intense Tabata workout, and it will be showing up in next week’s workout routine. If you haven’t checked it out yet, head over to Facebook.com/MelissaBenderFitness and let me know if you would like to see more live workouts. They will still be uploaded to YouTube, but I thought it was a fun change to workout live with everyone. Your feedback helps me decide if it’s something we will continue to do.

 Personally, I thought it was a fun change, to do a Live workout. We always do Real Time Workouts, so that wasn’t much different, but it was nice to picture you guys working out with me at the same time.

For this week’s Bonus Challenge: I want you to focus on your relationship with food. Unfortunately, working in the fitness injury I see a lot of unhealthy relationships with food. I want you to take a look at your eating habits and how they make you feel. Having a healthy relationship with food is more important than sticking to a “perfect” diet.

Its tempting to view foods as “evil” or “good”, but food isn’t inherently either. Food is just more or less nutritious. If you eat something less nutritious it doesn’t make you a failure or a bad person. Just find the balance of eating mostly nutritious foods.

I also encourage you to take pleasure in eating. Whatever you are having, try to take the time to enjoy your meal. It helps you feel more satisfied when you are eating mindfully. Food fuels your body, and it should make you feel good.

 

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

Enjoy!

❤️ Melissa

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

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

 

 

Workout 1:

20 Minute Boot Camp HIIT: Body Weight Workout

Workout 2:

30 Day Challenge: Day 6: 16 Minute HIIT for a Tighter Core

 

Workout 3:

30 Day Challenge: Day 25: 15 Minute Dumbbell Sculpt

Workout 4:

30 Day Challenge: Day 8: Lower Body Shaper

Workout 5:

Core & More Cardio Workout: 15 Minute HIIT Bodyweight

Workout 6:

 

35-Minute Yoga Flow: Lean Strength and Stretch

 

 

 

 

Hi Everyone!

Welcome to this week’s workout schedule! We have six great workout routines on the agenda this week! You will find the video playlist, and links to each individual workout breakdown below.

I hope you are ready for a fabulous workout week! We have a focus on quick, Total Body exercise routines this week. You can go through the workouts once, or repeat them up to three times for a more intense burn.

Always focus on form. Even when you are going for max reps, you want to maintain proper form and range of motion for each exercise. Doing so will maximize the effectiveness of each routine.

Last week we had plans to film two new workouts, but our babysitter was sick and had to cancel. My goal for this week is to film at least one new workout routine to incorporate into next week’s schedule. It’s the last week of the semester before winter break, which means I have projects, papers and presentations to grade this week, but I will definitely be making time to get in my workouts.

Bonus Challenge: Our bonus challenge this week is to focus on stretching. Flexibility helps prevent injury, and allows you to perform each exercise with the full range of motion. You can find some stretches and yoga flows here: https://www.benderfitness.com/category/stretch.

I am slowly, but surely continuing to work on my splits. Some days I am more flexible and I can sink lower into the Pose. My left side is significantly more flexible than my right side, but I continue to work on both.

When you stretch don’t bounce into your poses. With your inhalation relax, and when you exhale slowly deepen the stretch. You might feel some discomfort from moving your body deeper into the stretch, but it shouldn’t hurt. Listen to your body, and remember that flexibility varies on a daily basis.

I have some fun workout plans for the upcoming week and the New Year. I hope you are going to join me for more fabulous workouts! Let’s keep each other motivated and on track.

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

Enjoy!

❤️ Melissa

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

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

 

 

 

Workout 1:

 

Tight Body Fat Burner: Home Workout: HIIT-15 Minutes Per Round

Workout 2:

 

21-Minute Total Body-Fat Burning Workout-No Equipment

Workout 3:

15 Minute Standing Lower Body Exercises: Low Impact: Butt, Thighs, Legs Workout

Workout 4:

15-Minute Total Body Home Workout-No Equipment

Workout 5:

Total Body LIIT (Low Impact Interval Training) Bodyweight Workout

Workout 6:

Awesome 10 Minute Cardio Fat Blaster Body Weight Workout No Equipment

Workout 7: Rest Day.

 

 

 

 

 

 

 

 

 

Hi Everyone!

Welcome to our weekly workout schedule. I have seven workouts on the agenda this week. As always, you can find the video breakdown below, as well as the individual links to each workouts video/breakdown.

I am back to filming new workouts this week. Last week was crazy. We had two Thanksgiving celebrations (I cooked one!) and I threw my sister, Kristen, a baby shower. She is due with her first baby in January.

If you have been following BenderFitness for a while you will remember Kristen from the wedding prep workouts she filmed with me a few years ago. I’m so excited to have another baby joining our family.

I am in workout clothes or scrubs about 90% of the time, so I was also excited to wear real clothing, and high heels. It’s funny. I used to wear heels on a daily basis, but I think my feet have forgotten how to do it. By the time we were cleaning up after the shower, I threw on a pair of socks and reveled in the feeling of my feet being flat on the ground.

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

Jesse and I haven’t filmed a workout together since the 5-year Anniversary of BenderFitness. I may have to plan another double-trouble workout with both of us.

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

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

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

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

Enjoy!

❤️ Melissa

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

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

 

Workout 1: *Note: This is a workout I filmed a while ago. The photos of me pregnant are not current. 😘

19-Minute Fat Burn: Body Weight Home Workout

Workout 2:

Postpartum & Beyond: Week 5: Workout 29: Lower Body + Core Shaping Workout & Cardio Bursts -30 Minute Home Workout

Workout 3:

Fit & Healthy DietBet Workout Challenge: Day 4: 20 Minute Full Body Workout: Boot Camp HIIT-No Equipment Workout-Burn 200 Calories Per Round

Workout 4:

 

10 Minute Chair Workout: Low Impact: Arms, Abs, Legs

Workout 5:

15 Minute Full Body Toning Workout

Workout 6:

Postpartum & Beyond: Week 5, Workout 32: Sweat & Sculpt 15 Minute HIIT

Workout 7:

10-Minute Booty Sculpting Workout

 

 

 

 

 

 

 

Hi Everyone!

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

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

Day 1: Total Body Sculpt and Fat Burn. It’s been ages since I last did this workout. I’m excited to go through it again today. Push for Max Reps with good form.

Day 2: We have a Low Impact (but highly effective!) Lower Body Workout on the Agenda. Just because we aren’t jumping, don’t think that this workout won’t challenge you!

Day 3: Total Body Burn. A great Total Body exercise routine. Again, push for max reps. Intensity level is important. Push yourself to work outside of your comfort zone. Sweat, breath heavy, it helps progress your fitness level to work at a higher level of intensity.

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

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

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

Day 7: Rest! You have earned it!

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

We celebrated an early Thanksgiving last night with my family. It was my first time hosting and cooking. I was nervous, because I never cooked a Turkey before, but I was very happy with how everything turned out. We have another Thanksgiving meal to look forward to later this week with Jesse’s side of the family.

It will probably come as no surprise to you, that I get most excited about the plethora of vegetables at Thanksgiving. We had Ginger Apricot Glazed Carrots, Lemon Garlic Asparagus, Broccoli, Cauliflower, Sautéed Kale, Green Bean Casserole and more. Do you have a favorite Thanksgiving dish?

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

Enjoy!

❤️ Melissa

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

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

 

Workout 1:

Workout to Burn Fat & Sculpt a Tighter Body: 15 Minutes Per Round (HIIT)

Workout 2: *Note: In this post I mention having a car accident. This was a few years ago when I was pregnant with my son. Not a new incident! 😘

Low Impact Lower Body Workout: No Equipment Legs, Thighs & Butt Workout

Workout 3:

16-Minute Total Body Workout: No Equipment, Body Weight Fat Burn

Workout 4:

16 Minute Cardio Fat Burn: HIIT & Sculpt: No Equipment Body Weight Workout

Workout 5:

Kickin’ Cardio Fat Blast & Love Handle Loser Core Workout

Workout 6:

HIIT the New Year Hard: Workout 7: 15 Minute Cardio HIIT Fat Burn

 

 

 

Hi Everyone,

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

We have six workouts on the agenda for this week. It’s a fun weekly schedule! I didn’t get to film a new workout last week, but we are back to filming this week. That means, at least one Brand New workout will be in next week’s workout schedule.

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

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

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

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

I am also going to start my mornings with some sun salutations this week. I’ve found that I have been very fatigued during the day, and my energy picks up after I workout (usually in the afternoon). So I am going to start my day with a focus on movement.

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

Enjoy!

❤️ Melissa

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

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

 

Workout 1:

30 Minute Total Home Body Workout & Fat Burn: No Equipment Exercises

Workout 2:

12-Minute Workout: Abs, Love Handles & Back: No Equipment Needed

Workout 3:

10 Minute Lower Body Cardio HIIT: Thigh Burning No Equipment Home Workout

Workout 4:

10 Minute Intense Cardio HIIT: No Equipment Home Workout

 

Workout 5:

Stability Ball Workout

 

Workout 6:

20 MINUTE HIIT: FULL BODY FAT BURNING & CARDIO BURN WORKOUT

Workout 7:

Rest your Body! 💪🏼

 

 

 

 

 

Hi Everyone!

Welcome to our workout schedule for the week! You can find the video playlist, and the individual workout breakdowns 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.

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.

Bonus goal this week: Do at least one activity (besides exercise) that is focused on your own self care. It can be, participating in an activity that brings you joy, getting a manicure, or taking a warm bath. Anything that makes you happy.

Often, people feel guilty for taking time to focus on their own self care. However, taking time to meet your own needs can help you to be more engaged in other areas of your life.

I have been taking time on a daily basis to meditate, and it helps me feel more present and less stressed. It’s also setting a great example for my son. When he gets angry, or hurt, he takes some deep breaths to help himself calm down. I think it’s very important to help children recognize their emotions, and also find effective ways to manage their own self regulation.

I have been amazed at how quickly Maverick picked up some of the techniques that we are teaching him. It’s never too early (or too late!) to incorporate healthy lifestyle changes into your routine.

So many people live under the constant strain of stress. Stress has a significant, negative impact on your health and wellness. What techniques do you use to de-stress?

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

❤️ 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:

20- Minute Total Body LIIT Workout: Low Impact, No Jumping, Apartment Friendly

Workout 2:

20 Minute: Core Cardio Fat Burn: HIIT

Workout 3:

40 Minute Full Body Workout: Fat Burning Body Shaping Home Workout (Real Time)

Workout 4:

Standing Tummy & Thigh Workout: 10 Minutes Per Round

Workout 5:

16 Minute HIIT: Great Full Body Workout with No Equipment

Workout 6:

Core & Fat Burning Plyo Workout: 26-Minute Home Workout

Workout 7:

Rest your body! Rest helps your body progress and make fitness gains! Don’t skip your rest day!

 

 

Hi Everyone!

Welcome to our weekly workout schedule!

This week, you have SEVEN fabulous workouts to look forward too! You can pick a workout for each day this week, or stack a couple of workouts on a day when you have more time. One of the benefits of home workouts: you can make them fit your schedule and routine.

You can find this week’s video playlist, and the individual workout breakdowns below.

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

Day two, 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.

Day three is focused on strengthening all of the muscles of your core. You will work your core muscles from every angle with this routine.

Day four is 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.

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.

Day six, 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.

On Day seven, 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.

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.

I’m excited to keep incorporating new workout routines into our weekly schedules. I have some great new workouts to share with you!

❤️ 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:

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

Workout 2:

Full Body Workout: Sweat and HIIT

Workout 3:

Belly Fat Banisher Workout: Ab & Fat Burn HIIT

Workout 4:

The Sweaty Sixteen: 22 Minute HIIT Full Body Home Workout: Body Weight Boot Camp

 

Workout 5:

Quick Lower Body Workout + Lower Body Challenge Move: 15-Minute HIIT Home Workout

Workout 6:

Full Body Sculpt & Sweat: 15 Minute HIIT Body Weight Workout

Workout 7:

Yoga Stretch and Recovery Workout

 

Hi Everyone!

Welcome to this Week’s Workout Schedule!

This week we are focusing  on Total Body Sculpting, and Compound Exercises. Compound exercises, are exercises that use two or more joints to stimulate multiple muscle groups at the same time.

Compound exercises can make Total Body Workouts into a great way to maximize the results of your workout routine in a shorter amount of time. As a parent, I find quick workouts to be a necessity. I want to get in an awesome workout, in the least amount of time. I need my workouts to be quick, and efficient. These routines fit the bill.

I posted the weekly workout playlist below, as well as individual breakdowns to each workout routine. Pick whichever method works best for you.

Sometimes, getting started is the hardest part of the workout. 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.

Bonus Challenge: Last week’s bonus challenge (in addition to the scheduled workouts) was eating more vegetables. This week, I challenge you to try a daily meditation. I aim for 10 minutes per day, but it can be longer or shorter based on how much time you have. I have tried several apps, and I really enjoy Insight Timer. They have a ton of free meditations ranging from just a few minutes to an hour or longer. You don’t need an app to meditate, but I find that I enjoy being introduced to different styles of meditation.

Of course, you are welcome to continue last week’s challenge as well. It’s always a good idea to eat a wide variety of colorful vegetables!

We are filming another new workout (or maybe two if time allows!) tomorrow. So check out Instagram for sneak peeks into the routine. Jesse and I each pick an exercise from each new routine to share on Instagram.

Don’t forget to define your goals for this week. Putting things in writing, and making a plan will help you stay on track. Feel free to tag me in your workout posts on Instagram. I would love to share some encouragement, and feature you in my Insta-stories.

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:

15-Minute Sculpt, Strengthen and Cardio Burn: Home Workout

Workout 2:

Great Lower Body Sculpt and Shape Workout: Home Workout for Butt and Thighs

Workout 3:

 

12 Minute Total Body Sculpt & Fat Burn: No Equipment HIIT Workout

Workout 4:

Total Body Workout with Fat Burn

Workout 5:

 

Quick Full Body Workout: 15-Minute Home Workout Routine

Workout 6:

 

21 Minute Full Body Workout

 

 

Hi Everyone!

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

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

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.

 

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 I clouded some photos of recent meals I cooked at home. I aim to incorporate vegetables with every meal.

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 recently took some time off from filming new workouts to focus on my own workout consistency, nutrition, and meditation. For a long time I have been struggling to find a balance, and taking a step back for a little while has really helped me to do that.

This week, I am getting back to filming new workouts. I will incorporate the new routines into next week’s workout schedule.

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

Day 2: Lean Lower Body Dumbbell Workout

Day 3: 15 Minute Body Weight HIIT

Day 4: 15 Minute Legs and Core

Day 5: 15 Minute Full Body Workout

Day 6: 15 Minute Total Body Workout and Cardio Burn

Day 7: Rest Day

The Workout Video Playlist: