Welcome me to this week’s workout schedule! It’s a great week to set some goals, and make them a reality. On the agenda this week, we have six workouts and one rest day. Each workout can be done once, or repeated up three times.
Push yourself outside of your comfort zone, while also listening to the signals of your body. The workout playlist is above, or you can find the individual workout breakdowns/videos below.
Set your goal number of workouts for the week, and keep a workout log. Tracking your progress will help keep you accountable. Putting your goals in writing can help you to successfully achieve them.
If you decide to use the template above, be sure to tag me in your goals. I will post my workout goals for this week on Instagram: @benderfitness
Please tag me in your workout photos! I love to see you doing Benderfitness workouts so I can cheer you on. Being a part of an online fitness community can help you stay on track!
Have fun with your workouts!
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
Welcome to this week’s workout schedule! I have a great workout routine planned for the week. I’m super excited to have you joining me to get stronger, fitter, and healthier.
We are starting off the week with a Total Body Workout routine. For Day 2, we will be focused on strengthening and sculpting our core. Day 3, is a Cardio HIIT and sweat for a Total Body Fat Burning Workout. Day 4, we are focused on the core and tush. Day 5, is another Total Body Workout. Day 6, we are back to Core and Legs. Day 7, we have a great Plyometric and Pilates Fitness Fusion Workout.
I included seven workouts this week, but don’t be afraid to take a full rest day. You can replace one of the workouts with a rest day, or do two workouts in one day so that you have one full relaxed day to let your body recover. Your muscles repair and grow stronger while you rest.
Two eggs, and sautéed spinach.
Snacking on salad with green olives, Gouda cheese, and tomatoes.
I have been refocusing on nutrition. One of my primary focuses is on increasing my vegetable consumption, and adding more colors to my meals. The colors in your vegetables, reflect the different nutrients you are consuming. I’m cooking more, and eating less packaged/prepared foods. I eat a balanced diet, and include all food groups.
I haven’t been eating enough protein, so I started having eggs for breakfast to start the day with a quick protein boost. I prefer to get my protein from food sources, instead of protein powder. My body handles it better, and it helps me to maintain a more balanced diet.
Practicing my splits.
I am also focusing on maintaining my flexibility. I tend to only practice my splits when I am having an issue like back pain or IT soreness. It makes a huge difference in how my body, especially my back, feels when I practice splits. Flexibility practice requires patience and consistency. You will make progress, if you practice.
This week YOU decide how many workouts you are going to do. Don’t wait for motivation to strike. Get it in even on the days you don’t feel motivated. Consistency creates results. You are training your body and your mind when you keep showing up for your workouts. I feel stronger, healthier, and happier when I get in my workouts. It improves my mood and my energy. Make it happen this week, and pay attention to how you feel on the days you workout.
Have a fantastic workout week! Enjoy and have fun! Let’s get stronger together. 😘 If you have any questions that you would like to see me answer in a Q & A video let me know! I am going to do a Live Q and A soon.
❤ 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
Welcome to this week’s workout program! You can use the video playlist above, or the individual workout breakdown posts below.
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.
This schedule can be modified to fit your needs. You can substitute 1-2 workouts for rest days. Aim to get in 5 great workouts this week. Track your workouts, or post social media check-ins to help yourself stay accountable. 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. 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.
I finally feel like I am getting some consistency back into my routine. It’s something that I have struggled with since having my son (two years ago!) I feel stronger, and happier since getting back to my workouts. For me it’s not about fitting into a certain size clothing, or hitting a certain number on the scale. Fitness is about creating a healthier and happier life.
There is nothing wrong with having goals related to achieving a healthy weight, or anything along those lines, but I also encourage you to look at the whole picture. How does exercise, and eating healthier foods make you feel? For me, I feel like everything improves, from my mood to my energy level. I’m more able to find joy in the simple things when I am physically active.
What motivates you, and how does exercise make you feel? Think about it this week, and if you want to share feel free to leave a comment here or on Instagram or Facebook.
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
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.
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. You can check out the playlist above, or each individual workout below.
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
Welcome to this week’s workout schedule. We have a fantastic routine scheduled to help shape and sculpt your entire body. We will be focusing on strengthening, improving our cardiovascular endurance, Burning Fat, and building lean muscle.
Each workout can be repeated up to 3X. The workouts are great on their own, or you can add up to 30-minutes of cardio to them for a bonus burn. Listen to your body along the way, and modify as needed. Remember, as long as you are challenging yourself you are on the right track. Your strength and endurance grows with practice.
For the best results you want to pair the workouts with a balanced diet. Stay hydrated, eat plenty of veggies, and pay attention to how your body is reacting to your diet. Eating healthy shouldn’t mean feeling hungry, adding vegetables is a great way to feel full and satisfied while eating healthy food portions.
Don’t skip the stretching. You can finish any of the workouts with the stretching routine I posted this week, or do it alone on Day 6. Flexibility is an important component of health. A healthy body should combine both stability (which comes from strong muscles) and flexibility to optimize range of motion while preventing injury.
You can use the workout playlist above, or each individual workout breakdown as posted below.
This week I want you to pay attention to how much your body is capable of. When you show up to a workout you are asking your mind and body to do something difficult. It takes strength and mental fortitude to take the first steps. If you are here, you have both of those things. With training your physical and mental strength will improve.
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.
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
Welcome to this week’s workout schedule. The video playlist is above (Click the three lines in the top left of the video to see the whole playlist for this week). I also posted links to the individual workout breakdowns below. If you prefer to see the written breakdown of each workout (instead of just following along with the video) you can scroll down and check those out.
We have a great workout program planned for this week.
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.
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.
Day 3: This is a Total Body HIIT workout that will get you moving and laughing. Working out with Jesse is always fun!
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.
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.
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
Welcome to this week’s workout schedule! This is a fantastic program to work your entire body. 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.
Most of the workouts this week are body weight exercises. I also incorporated some dumbbells for resistance training/building strength, and a stability ball to challenge your muscles. If you don’t have a stability ball you can substitute this 10-Minute Standing Abs Workout.
Remember, you don’t need a ton of equipment to get in a great workout! There is always a way to modify the program to fit what you have at home.
Nutrition goals: This week focus on adding more vegetables to your plate. Aim for half of your meals to be made up of vegetables. The more variety in colors, the more nutrients you are taking in. Don’t forget to stay hydrated, it helps optimize your brain and body, and it can reduce over-eating.
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.
At the Out of the Darkness Walk
One of my goals for this week is to film some new workouts for next week’s workout schedule. I will also be posting my own check-in photos throughout the week.
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
Welcome to this week’s workout schedule! I have some brand new workout routines for you this week. Get ready to have a great week of workouts, because I think you are going to like them! You can find the full workout playlist below, as well as links to each individual workout breakdown.
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.
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.
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.
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.
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.
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
Get ready to work up a sweat, and get in a fabulous workout today! I really enjoyed this workout, and I think you will too. It felt amazing to get in a Total Body Exercise routine, with plenty of cardio fat burning. You don’t need any equipment for this routine. Just grab a yoga mat, and push yourself to get in maximum repetitions.
This is what I looked like after one round of today’s workout: Happy and Sweaty! I only had time to get in one round, but if you are up for a longer workout, I definitely recommend repeating it.
This is a workout that I look forward to coming back to in the future. My favorite move was the Hip Tap Crunch, although I found it very tiring while I was doing it. It’s an exercise that I will incorporate again in the future. What was your favorite exercise? Let me know in the comments. I will make sure to incorporate all the favorites into future workouts.
As always, focus on form. Get in maximum reps, but if you need a rest you can take it. Just get back into the movement as quickly as you are able too.
Have fun with the workouts! Be sure to check-in throughout the week, it helps 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 will be making accountability posts on my Instagram and Facebook pages, so be sure to join me there and let me know when you get your workouts in.
As always, thanks for working out with me! Let’s keep each other on track 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
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
This is a quick Lower Body workout that will strengthen you legs and butt from every angle. To target each area we are going to complete exercises that utilize each plane of motion.
For this workout grab some dumbbells (you can also choose to use body weight) and a chair or bench (something you can put a foot up on). Push yourself to move through the reps quickly. Even after one round I was able to work up a great sweat.
This workout is completed for Reps, but I like that it’s easy to sneak in while my son is napping. I can do one round if I only have a few minutes, or repeat it when I want to get in a more intense workout. It’s also a quiet workout, no jumping. We are focused on building strength and shaping the lower body.
This routine uses single leg movements to target any muscle imbalances. It’s normal to have one leg that is stronger than the other. You have a dominant leg, just like you have a dominant hand. When you train your legs individually it helps to even out any imbalances, and helps improve your form for other exercises. Focus on the areas that you are targeting. Being mentally involved in your workout (instead of distracting yourself to get through it!) helps maximize your results.
Have fun with today’s workout! Be sure to check-in throughout the week, it helps 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.
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
Quick Workout for your 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
Welcome to this week’s workout schedule! As you can see in the workout playlist above, we have an exciting week of exercise planned (links to each individual workout are posted below). Together we can focus on living a fitter, healthier life.
Im excited for this week, because I am feeling exceptionally motivated and ready to get moving! The truth is, I don’t always feel that way. Some days I dread my workouts, but without fail I feel better and happier after I get them done. On the days when I really don’t want to do it, I notice the most impact on my mood and attitude once I get some exercise in.
Last week, I read a study that showed a decreased risk of Alzheimer’s through controlling blood pressure. Exercise and a healthy diet is a great way to maintain a healthy blood pressure. In my line of work (both fitness and Occupational Therapy) I directly see the impact of lifestyle choices on long term health. The choices you make now will directly impact your future.
When I get patients in their 90s to 100s who are in exceptionally good healthy, mentally and physically, I always ask them what they attribute their health to. Without fail they tell me exercise. Often, they made a habit of walking or doing another form of exercise on a daily basis.
Sometimes it’s hard to stay motivated by future benefits, so I encourage picking small goals or milestones along your journey and celebrating when you achieve them. It can be hitting a certain number of reps during an interval, getting through a specific exercise without a rest break, or hitting a certain time in your next 5K.
This week make a list of fitness milestones that you would like to achieve on your journey. They can be big or small. For example, if you want to be able to do 20 pull ups, but right now you can’t do any, make 20 pull-ups your long term goal. Set some short term milestones to achieve along the way (1, 5, 8, 10…) and track your progress.
This technique will help you stay on track, and recognize the changes you are making.
Have fun with the workouts! Be sure to check-in throughout the week, it helps 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.
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
Individual Breadkdowns for this Week’s Workout Schedule:
Welcome to this week’s workout schedule! Below you will find 6 different home workouts to try this week. These workouts use little or no equipment, and can be done anywhere. The seventh day of this program is a Rest Day. Be sure to use your rest day to allow your body to recover, and gain strength.
Below each workout video is a link to the full workout breakdown, if you prefer to see a list of each exercise be sure to check that out.
Day 1: We are starting with the Lower Body. Working on your lower body is fantastic for your biomechanics, and helps improve your strength all over. The power for most of your movements comes from the lower body. This area houses some of the largest muscles in your body, and is responsible for a lot of calorie burning.
Day 2: Total Body Workout Routine to Burn Fat and Build Strength. This is a Total Body Workout, completed interval style. Go for maximum reps without sacrificing form. Remember, if you burn out and can’t complete any more reps: take a break and get back into it when you can. When you max out an exercise, that means you are entering strength building with your body.
Day 3: Quick Standing Workout, Core and Buns: Low Impact. This is a fantastic routine. It’s one of those exercise programs that sneaks up on you. It looks easy, but it targets some of the hard to work areas, and you will feel it the next day.
Standing Leg Pulse: Sideways
Day 4: Total Body Fat Burning Workout, No Equipment. You don’t need any equipment for this routine. Just focus on form, and maximizing your reps for each exercise.
Day 5: 30-Minute Total Body HIIT workout with both of the Benders. This is a fun one! Grab a couple of dumbbells, and get ready to challenge yourself. Jesse and I should get in front of the camera together more often!
Day 6: It’s a yoga day! Don’t skip this routine. This program is designed for both stretch and strength. You will feel amazing, and target some muscles you might not have ever noticed before. It’s a great flow.
Have fun with the workouts! Be sure to check-in throughout the week, it helps 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.
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
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.
Each workout can be done once per day, or repeated up to 3X per day. Modify your schedule based on your personal workout needs. The video playlist is below (in the top left corner of the video you will see three lines, and a sideways triangle: click that to see the full video playlist). I also included links to each workout, with the workout descriptions below. If you want to see the full workout breakdown you can check those out below.
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.
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.
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!)
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.
Kneeling Warrior: Part 1
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
This workout routine is a LIIT (low impact interval training) workout. Don’t let the words Low Impact fool you. This is a great Total Body Workout, that will strengthen and sculpt your muscles.
This routine can easily be adapted into a higher intensity, plyometric routine. I love adaptable workouts, because it lets you work to your personal level. If you want a higher intensity workout you can do High Knees, Jumping Jacks, Burpees, Jump Rope, Jump Squats, or another high intensity option for the 30-second cardio intervals.
Jump Rope is a great cardio burst option, when you want to amp up the intensity of your workout.
Challenge yourself to get in Maximum Repetitions for each exercise, without sacrificing form. You can go through this workout once, or repeat it up to 3X.
Remember, that for the best results you should pair your workouts with healthy meal choices. Keep on making healthy choices this week, and tag me in your check-in posts. I love to see you doing BenderFitness workouts.
Let me know what you think of this workout, and if you have any favorite moves. I really liked the Hip Tip Heel Press, because I liked feeling my lower abs activate. Try to have fun with this routine!
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
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
I hope hope you are ready for a fantastic week of home workouts. You can do each of these exercise routines at home, or bring them with you to the gym, or even a hotel room. The workouts in our schedule this week use little to no equipment.
A few of this week’s workouts include dumbbells. I like adding dumbbells into some of my workouts to maximize the strength gains, and continue to progress my fitness level. Choose a weight that adds challenge to the movements, without sacrificing form. If you max out (can’t do any more reps) it means that you are entering the strength building phase, which is great for our metabolism.
Remember: Your workouts should be challenging! If it feels too easy, it’s time to add more weight, go for another round, or aim to get in more reps during each interval. Struggling through the last few reps, being out of breath, and sweating are all signs that you are working at the right level of intensity.
During this week all workouts can be repeated up to 3X. Do them alone, or pair with 30-minutes of Cardio of your choice. Take one active rest day this week to allow your body to recover. Rest helps you grow stronger, and is an integral part of the workout program.
Day 1: Standing Abs 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.
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!
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.
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.
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!
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.
Day 7: Rest. Let your body recover so you are ready for next week’s workout selections!
Let me know how you feel throughout the week. I will be posting check-in posts on Instagram and Facebook. Checking in helps keep you accountable. We can all stay on track, and strive to hit our goals together. We are stronger together, so don’t be afraid to encourage each other.
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
*The playlist is above. To see all workouts in the playlist look to the top left corner of the video. There are three horizontal lines with a play button. If you click those lines it will drop down the list of videos. You can also find the full playlist on my YouTube channel. ❤ 💪🏼*
Are you ready for this week’s workout schedule? Six different workouts that you can do at home, all combined in one easy playlist. Each workout can be repeated up to three times. I recommend aiming for 30-60 minutes of total exercise per day. That can mean repeating a workout, or going through the routine once and also getting in a run or walk.
Day One starts with a 20-Minute workout for your core, arms and legs. This workout is led by Jesse. His energy is contagious! You get extra kudos if you can keep up with him. Those of you who have been following BenderFitness workouts for a while, know that Jesse is a runner. He uses our HIIT workout to maximize his running speed, prevent injury and maintain muscular balance and strength.
Side Lunge Leg Raise: Part 3
Day Two is a 15-Minute Total Body Workout. You’re working out with me today. You don’t need any equipment. Just push yourself to get in maximum reps without sacrificing form.
Day Three is focused on the lower body. Don’t let the fact that it’s low impact fool you. I created LIIT (Low Impact Interval Training) workouts to maximize strength gains, without putting a lot of pressure on your joints the way plyometrics do. It’s also a great option if you need a quiet workout (apartment friendly and sleeping baby friendly!)
Day Four is a 20-Minute Total Body Cardio Sculpt and Fat Burning Exercise Routine. Challenge yourself to get in max reps. You should be breathing heavy, sweating, and challenging yourself to move past your current limits. If you max out on reps, that’s a good thing! Strength improves when we max out. Rest and then keep on moving!
Day Five is a Lower Body and Core Workout with Cardio Fat Burn. This is a fantastic 30-Minute workout. Gran some dumbbells to add resistance to this workout, or do the exercises with Bodyweight. You will need a chair or bench for a couple of exercises during this routine.
Day Six is a 12-Minute Core and Back Workout. It’s quick and effective. This routine is a great way to finish your workout week.
Day Seven is a rest day. Rest is Important for letting your body heal and your strength improve. Don’t skip your rest day! You can stay active, but it should still be restful and fun. One of my favorite active rest activities is kayaking. It’s fun, and relaxing at the same time, but it definitely keeps your body moving.
Remember, there are many approaches to fitness. I like to combine my workouts with an active lifestyle. Being outside makes me happy, and I feel that it’s very important to let my son experience being outside as much as possible. Sometimes that means a family hike, or a family kayaking trip. Depending on where you live your options might be a little bit different, but keeping yourself moving will help you feel good.
My niece and son kayaking yesterday.
Let me know how your workout week goes. I highly encourage you to write down and track your workouts. It will help keep you accountable. Write down how many rounds you do, and any extra cardio you get in. Track how you feel. When you have a visual reminder of your consistency and progress it helps you stay on track.
❤️ 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
I am back from my vacation and ready to refocus on a healthy lifestyle (for me and you!) This was the first beach vacation I have taken in 4 years! In fact we haven’t actually had a vacation since before I was pregnant with my son. He will be two tomorrow.
“More waves! More! More!”
Its mind boggling how quickly time passes. Over the past two years I have had a much harder time being consistent with my workouts, and generally making any time for my own self care. I had the impression that it would be easier. While it isn’t impossible, it certainly takes a whole new level of planning, commitment and organization.
On vacation it was much easier. We had no work schedules to work around. My husband was always available to take care of our son if I wanted to go to a yoga class, or go for a run. Suddenly our time wasn’t being pulled in a million directions. It was glorious.
Yet, a return to the scheduling of the real world was inevitable. I watched the landscape change, water turning to land, tropics giving way to mountains and hills. It was beautiful and bittersweet. I took a moment to savor it, and reminded myself that comparisons kill joy. There are different types of beauty in the world. The beauty of tropical beaches, and the beauty of mountains and hills. Longing for what you don’t have doesn’t bring you joy. Sometimes we need to embrace what is different, and make plan, so we can live joyfully.
Until next time. ❤️
My plan is to focus on bringing some of the freedom of vacation back into our everyday life. To stop leaving some of the things I need to do for myself on the back burner for “if I have time to get to it today.” Flexibility is good, but so is structure, and a bit more life balance will do me good.
Time is our most valuable commodity. It is finite, we can not get back what we have used. All we can do is strive to use our time in ways that bring us, and those around us, joy. We can improve the quality of the time we have by keeping ourselves healthy in mind, body and spirit. We can fill ourselves with new experiences, and savor the familiar moments.
Cheers to moments both familiar and extraordinary. Let’s live our best, and healthiest lives.
❤️ 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
*30-Seconds of Cardio Before Each Exercise*
1️⃣ Low Impact Burpee
2️⃣ Lunge to Hydrant-Right
3️⃣ Lunge to Hydrant-Left
4️⃣ Down Dog Cross Kick-Right
5️⃣ Down Dog Cross Kick-Left
6️⃣ Leg Drop Series
7️⃣ Reverse Plank Step Out
8️⃣ Angel Abs
9️⃣ Side Plank Foot Tap-Right
🔟 Side Plank Foot Tap-Left
Repeat 1-3X
For the photo tutorial of this workout click the original workout link below:
Welcome to this week’s workout schedule. This week, we have five different home exercise programs on the agenda. Two of the workouts use a little bit of equipment to maximize the burn. The only equipment you need is a chair and a dumbbell. If you don’t have a dumbbell, you can do the exercises with body weight, or grab something from around the house to add some resistance to your workout.
Remember, Intensity Matters. It is important to push outside of your comfort zone during your workouts. It’s okay to struggle, sweat, breath heavy…when you are in this zone you are teaching your body to adapt and work on a higher level. You are teaching your brain how much your body is capable of.
Exercise is actually a fantastic form of Brain Training. You learn how strong you are, how much you can endure, and how to push through discomfort to achieve your goals. This doesn’t just apply to fitness, any time you learn something new you are moving outside of your comfort zone.
Fun with my son at the Zoo.
My Week: I have been staying super active this week with activities like Hiking and bringing Maverick to the Zoo. Today, I would also like to get in a good run. I’m supposed to be running a 5K this weekend, and I am definitely not in racing shape. I’m not worried about finishing the distance, but racing is a whole other beast. Like working out, a big part of racing is learning how hard you can push yourself, while still being able to sustain your effort to complete the entire workout.
Please let me know what you think of this week’s workout schedule. Did you find it challenging enough? Did it help you stay on track? Your feedback helps me to continue to develop programs and workout schedules.
As you can see below, I also included a bonus cardio jump rope burn workout. It is optional, but can be added to any of the workouts as a bonus burn to amp up the intensity. Listen to your body, be sure to incorporate rest days, and support your efforts by staying well hydrated and making some great nutritional choices.
Have a wonderful day, and thank you for working out with us!
<3 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
Cardio Bonus: This Jump Rope Routine Can Be Added to Any of the Daily Workouts as a Cardio Bonus:
Welcome to this week’s workout schedule. This is a great week long workout program to help you stay on track and get in your workouts. We are also filming new workouts this week, so be sure to stay tuned.
I have posted links to five workouts below. This is a great, well-rounded workout program. It will work on all areas of fitness: strength, speed, power, flexibility, and coordination. Focus on form during the movement. Push yourself outside of your comfort zone.
It doesn’t matter how many reps you get in, but intensity level matters. As long as you are pushing/challenging yourself you are on the right track. If any of the workouts feel easy, it’s time to push for more reps, or even add some weights. Challenging yourself teaches your body to adapt to doing harder things. Challenges make us stronger.
I am also adding running back into my routine. It’s been a stop and go process for me, so I am focusing on getting in three runs per week. On running days I do one round of my workout and a 30-40 minute run. I aim for approximately one hour of total workout time.
Our family has been making the most of the gorgeous weather. We love sunshine and spending time outside. I love introducing our son to new experiences. I am going to write more about doing mini-adventures with my family. There are a lot of ways to stay healthy and active, outside of traditional workouts. Many people are nervous to try new experiences with toddlers, but it’s amazing how well they can adapt when given the opportunity.
Nutrition: This week I am focusing on staying hydrated, and getting in more fruits and vegetables. The more colorful your diet, the more varied your nutritional profile. Lately, I have been falling into the trap of convenient foods. This week I am going to focus on doing more prep so that it’s easier to stay on track.
On Instagram, I was recently asked if I follow a low carb diet. I do not. My body doesn’t feel good when I am low on carbs. I just focus on eating a balanced diet with plenty of fruits and veggies. I don’t eat red meat. I eat a lot of chicken, salmon, and shrimp. I tend to share more veggie dense meal photos on Instagram, to give people ideas of how to incorporate more vegetables into their diets.
I hope you enjoy this week’s workout schedule! Let me know what you think, and how you feel. As we film new workouts I will post sneak peek moves on Instagram/Facebook. It is a HUGE help to BenderFitness when you like or comment on our posts on Instagram and Facebook. Nowadays it is a struggle to get our posts seen, which really hurts our website. The bigger businesses, which can afford to sponsor their posts are able to be seen, and smaller sites like ours don’t even show up in people’s news feeds. When you comment and like, it makes our posts more visible and tells Facebook and Instagram that you want to see more like that.
Have a wonderful day, and thank you for working out with us.
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! Today’s workout is a Total Body Routine, and it will take 20-Minutes per round. You don’t need any equipment for this routine. Jesse uses a bench for dips, but he also demonstrates a floor version for anyone who doesn’t have equipment.
This routine starts with a workout tutorial. The full length/real time workout begins at 10:33. I hope you all enjoy working out with Jesse. He crack’s me up, and I have the hardest time keeping a straight face behind the camera. If you hear stifled laughter from behind the screen that’s me.
I woke up with a sore ankle, and going up/down stairs is painful. I am resting, and icing my ankle. I didn’t injure it, or change my training in any way. I’m not sure what happened, but I will add some gentle stretching to help my ankle heal quickly. I’m happy that Jesse was willing to get in front of the camera to film today’s workout. Let us know what you think. Did you like working out with Jesse? I love his energy, and humor. It makes the workout move more quickly.
Snuggling my sleepy guy.
Nutrition: I need to increase my focus on nutrition. I have been focusing on staying hydrated, and it has really helped with my energy. I find it easiest to make healthy food choices when I meal prep, so I would like to get back into that routine. It also helps me to prevent wasting food. I’m not a fan of fad diets, or super restrictive nutrition programs. I stick to making primarily healthy food choices, with room for indulgences. I try to eat as many whole foods (non-processed) as possible, and focus on eating a variety of fresh, colorful vegetables.
Tis the season for Farmer’s Markets. I am going to make more time to go out and buy fresh, local vegetables.
Have fun with today’s routine!
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
15 Rounds: 30 Seconds of Cardio, 50 Seconds Max Reps.
*Always consult a doctor before starting a new exercise program.*
1. Wood Chopper-Right
2. Wood Chopper-Left
3. Plank Step Out
4. Rock the Boat
5. Side Lunge Lift-Right
6. Side Lunge Lift-Left
7. Dips
8. Side Plank Hip Tap-Right
9. Side Plank Hip Tap-Left
10. Surfers
11. Down Dog Side Plank-Alternating
12. Supine to Sit
13. Runner’s Lunge Leg Lift-Right
14. Runner’s Lunge Leg Lift-Left
15. Deadbug
