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

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Hi Everyone!

Welcome to today’s workout!

I filmed this workout as the second part to Total Body Fat Burning Home Workout: Core, Thighs and Glutes. You can do this routine on it’s own, or pair it with the other segment of this workout. Customize the workout to fit your needs. Either workout is great on it’s own, as a stand alone workout routine, and can be repeated.

I did one round of each video when we filmed this workout. I followed it up with a gentle cool down, and some stretching. Be sure to hydrate. I was sweating like crazy during this routine, and it felt great.

I was super stressed out before this workout, and I felt amazing afterward. Sometimes, pushing yourself, and working up a sweat can really be great for your mood. Exercise is a fantastic stress management technique. I actually taught a class called Exercise for Stress Management last semester, and it’s amazing what exercise does for your body on a physiological level. Endorphins are amazing!

How is he so big already?

My son went on some great adventures with my mom while we filmed our workouts yesterday. She kept him active, hiking, playing and exploring. Just being outside, and having the opportunity to explore is so amazing for children and their development.

I hope that you enjoy today’s workout! Please leave me a comment and let me know what you thought of the routine. I love seeing your feedback, and hearing what your favorite moves are. Knowing that you are working out with me is such a great motivator to keep doing what we are doing.

Have fun and push yourself! Showing up today means you are one step closer to your health and fitness goals.

Have a good day! Thanks for working out with me!

<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

16 Rounds: 30 seconds Cardio, 50 seconds Max Reps
*Always consult your doctor before starting any workout program.*

1. Warrior Pistol Squat- Right
2. Warrior Pistol Squat- Left
3. Hydrant- Right
4. Hydrant- Left
5. Lunge Jump/Alternating Lunge
6. Leg Series-Right
7. Leg Series- Left
8. Walking Push-up or Plank
9. Donkey Kick
10. Reverse Plank Step-out
11. Table Press
12. Burpee or Low Impact Burpee
13. Down Dog Toe Tap- Right
14. Down Dog Toe Tap- Left
15. Superman
16. Farmer Walk

Repeat up to 3X.

Warrior Pistol Squat: Part 1

Warrior Pistol Squat: Part 2

Hydrant: Part 1

Hydrant: Part 2

Lunge Jump or Alternating Lunge: Part 1

Lunge Jump or Alternating Lunge: Part

Leg Series: Part 1

Leg Series: Part 2

Leg Series: Part 3

Walking Push-up or Plank: Part 1

Walking Push-up or Plank: Part 2

Walking Push-up or Plank: Part 3

Donkey Kick: Part 1

Donkey Kick: Part 2

Reverse Plank Step Out: Part 1

Reverse Plank Step Out: Part 2

Table Press: Part 1

Table Press: Part 2

Table Press: Part 3

Burpee: Part 1

Burpee: Part 2

Farmer Walk: Part 2

Farmer Walk: Part 1

Superman

Down Dog Toe Tap: Part 2

Down Dog Toe Tap: Part 1

Burpee: Part 3

Total Body Fat Burning Home Workout: Core, Thighs & Glutes

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Hi Everyone!

Are you ready for a new workout? I hope so! I really worked up a great sweat with this routine, and I think you are going to like it.

Today’s Workout: This workout incorporates fat burning cardio bursts throughout the routine, while focusing on strengthening your core and thighs. Be sure to push yourself during the workout. Intensity does matter. As long as you are pushing yourself you are in the right effort zone. If it feels easy, it’s time to challenge yourself to more reps, or the harder cardio or exercise variations.

During the cardio segments of this workout I start to demo the next exercise. Complete your cardio until the timer goes off. This is actually part one of a longer workout. You can do it on it’s own as a stand alone workout, or pair it with the second half of the workout. I like to make the exercises customizable so that they fit your lifestyle. I love having the time to repeat a workout, or do a longer workout (especially since I haven’t been running much!) but with a toddler it can be a challenge to get it all in.

Starting healthy habits early.

Healthy Habits: I have been re-focusing on my overall health and wellness. That has included making sure I am getting enough rest, eating plenty of colorful fruits and veggies, and moving more. I am slowly re-incorporating running back into my routine. My running has been inconsistent, but my BenderFitness workouts have kept me in good cardiovascular shape. I have work to do, but I’m excited to start working on re-gaining some speed. I’m going to start by focusing on 5Ks, and working on improving my 5K times.

I hope that you enjoy today’s workout. Let me know what your favorite move is, and how you liked the workout. I really worked up a great sweat, and I hope you do too!

<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

12 Rounds of 35 seconds cardio, 50 seconds maximum repetitions.
*Always consult a doctors before trying a new exercise program.*

1. Side Step Squat
2. Kick and Tap – Right
3. kick and Tap – Left
4. Plank Rotation
5. Prone Heel Press
6. Down Dog Hop – Right
7. Down Dog Hop – Left
8. Temple Tap Abs
9. Knee Drop Spider
10. Side Plank Hip Lift- Right
11. Side Plank Hip Lift – Left
12. Leg/ Hip Lift

Repeat up to 3X.

Side Step Squat: Part 1

Side Step Squat: Part 2

Side Step Squat: Part 3

Kick and Tap: Part 1

Kick and Tap: Part 2

Kick and Tap: Part 3

Plank Rotation: Part 1

Plank Rotation: Part 2

Prone Heel Press

Down Dog Hop: Part 1

Down Dog Hop: Part 2

Down Dog Split (non-hopping option)

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Temple Tap Abs: Part 3

Knee Drop Spider: Part 1

Knee Drop Spider: Part 2

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Leg/Hip Lift: Part 3

Side Plank Hip Life: Part 1

Side Plank Hip Life: Part 2

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

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Hi Everyone!

Welcome to today’s workout! This routine is focused on strengthening your core. It incorporates fat burning cardio bursts throughout to maximize the burn, and boost your metabolism.

Choose the best cardio variation for your needs. I did high knees throughout, but I also demonstrate marching in place as a low impact cardio variation. Keep your core engaged throughout your cardio burst to help strengthen your transverse abs.

I filmed this workout in two parts, but it is actually the second half of a longer workout I wrote. You can do this workout on it’s own, or pair it with Part 1 of this workout: Home Exercises for Lean, Strong Legs: Bodyweight

Do you like having the workout video split, so you can customize it to fit your time frame, or do you prefer to have one longer workout video? With a toddler, I find that it’s easiest to have the option of shorter workouts, and then stack or repeat them as needed, but I would love to have your feedback.

I hope you enjoy today’s workout routine! Let me know what you thought, and if you had a favorite move. Have fun!

<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

30 Seconds Cardio, 50 Seconds Max Reps per Exercise

Walk out Plank
Back Stroke Abs
Side Plank Leg Tap Extension-Right
Side Plank Leg Tap Extension-Left
Swimmer/Breast Stroke
Angel Abs
Rock the Boat with Kick
Reach Through Side Plank-Right
Reach Through Side Plank-Left
Seated Dips
Walk the Plank
Down Dog Reach Through
Low Impact Jumping Jacks
Chair Squat Calf Raise
Wood Chopper-Right
Wood Chopper-Left

Repeat up to 3X or pair with Home Exercises for Lean, Strong Legs.

Plank Walk Out: Part 1

Plank Walk Out: Part 3

Plank Walk Out: Part 2

Ack Stroke Abs

Side Plank Leg Tap: Part 1

Side Plank Leg Tap: Part 2

Swimmer/Breast Stroke: Part 1

Swimmer/Breast Stroke: Part 2

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 3

Rock the Boat with Kick: Part 1

Rock the Boat with Kick: Part 2

Rock the Boat with Kick: Part 3

Reach Through Side Plank: Part 1

Reach Through Side Plank: Part 2

Seated Dips: Part 1

Seated Dips: Part 2

Walk to Plank: Part 1

Walk to Plank: Part 2

Walk to Plank: Part 3

Down Dog Reach: Part 1

Down Dog Reach: Part 2

Low Impact Jumping Jacks: Part 1

Low Impact Jumping Jacks: Part 2

Low Impact Jumping Jacks: Part 3

Chair Squat Calf Raise: Part 1

Chair Squat Calf Raise: Part 2

Wood Chooper: Part 1

Wood Chooper: Part 2

Home Exercises for Lean, Strong Legs: Bodyweight

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Hi Everyone!

It’s workout time! You don’t need any equipment to complete today’s workout. This routine is focused on Strengthening and Sculpting your lower body. It incorporates cardio throughout.

Choose the cardio burst option that is best for you. I recommend either Marching in Place, or High Knees, but Jump Rope is another great option. Remember, if it is challenging it’s working. Breathing heavy, and working up a sweat is good. If it feels “easy” it’s time to try a harder variation, or push yourself to get in more reps.

Jump Rope is a good alternate Cardio option.

Workout intensity will make a difference in your results. To improve you have to push past your current limitations. That is where you grow stronger and fitter.

This is actually Part 1 of a longer workout. It can be done on it’s own, or in conjunction with the Exercises for Strong, Lean Abs workout. I split the workout to make it more accessible for people who are in a hurry, and so that you have the option of doing both, or repeating one. I like having options that I can make fit with my time, and workout schedule.

I hope you enjoy today’s workout routine! Let me know what you thought, and if you had a favorite exercise move. I liked the Calf Raise Abduction, even though I was struggling with the balance a bit. Don’t forget, you can grab a chair, or steady yourself with a wall. You can even do the calf raise with both feet on the ground if you prefer. There is always a way to modify a workout to maximize your results.

It feels amazing to be back and filming consistently again. I truly missed working out with everyone, and sharing new fitness routines here with you. Let me know what type of workout you want to see more of: HIIT, LIIT (Low Impact Intervals), Yoga, or Running Tips/Workouts.

Have fun today!

❤ 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, 50 Seconds of Max Reps

Calf Raise Abduction-Right
Calf Raise Abduction-Left
Low Impact Burpee (or Regular Burpee)
Rockette Kick-Right
Rockette Kick-Left
Reverse Plank to Table Top
Lunge to Lift-Right
Lunge to Lift-Left
Down Dog Split to Side Plank-Right
Down Dog Split to Side Plank-Left
Balanced Leg Rotation-Right
Balanced Leg Rotation-Left

Repeat up to 3X or Pair with Core Workout

Calf Raise Abduction- Part 1

Calf Raise Abduction-Part 2

Low Impact Burpee: Part 1

Low Impact Burpee: Part 2

Low Impact Burpee: Part 3

Low Impact Burpee: Part 4

Rockette Kick: Part 2

Rockette Kick: Part 3

Lunge to Lift: Part 1

Lunge to Lift: Part 2

Down Dog Split to Side Plank: Part 1

Down Dog Split to Side Plank: Part 2

Balanced Leg Rotation: Part 1

Balanced Leg Rotation: Part 2

Balanced Leg Rotation: Part 3

Total Body Home Exercise Routine to Burn Fat and Build Strength

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Hi Everyone!

I finally have a brand new workout for you! I am so happy to be back, and filming new exercise routines. We are scheduled to film again on Wednesday, so I will be working new workouts in with some older exercise routines this week.

I have really missed sharing my workouts with everyone. It was a really rough winter for me, both mentally and physically. I definitely have some work to do on my fitness level, but I am excited to be back in action.

Today’s Workout: This routine is a total body workout, which incorporates fat burning, cardio bursts before each exercise. I do use a dumbbell for the Runner’s Lunge Lift (right and left), but the equipment is optional. You can also do the exercise with body weight only.

You also have the option of making this into a more low impact routine, by substituting marching, for high knees. Challenge yourself with whichever option is best for you right now. We improve our strength and fitness through practice.

Appreciating the small moments: One of my goals this week, is to appreciate the small moments. Beautiful sunsets, my son’s giggles, and the way he says “hold you,” when he wants to hug me, the smell of flowers blooming.

I am so happy for the fact that sunshine, and warm weather are finally here, and I want to soak in every moment.

Enjoying the sunset.

I have been incorporating more meditation into my routine, and I love the way it makes me feel. I got busy last week, and didn’t meditate as much as I normally do. I will be focusing on doing a short daily meditate this week.

In the classes that I teach, I talk everyone through a guided relaxation at the end of class. If that is something you would find useful, please leave me a comment and let me know.

I hope you enjoy today’s workout routine! Let me know what you thought, and if you had a favorite move. Have fun!

❤ 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

35 seconds of Cardio, 50 Seconds Exercise (16 Rounds)
Always check with your doctor before starting any exercise program.
Low Impact: Cardio Marching
Higher Impact: High Knees Cardio

1. Jumping Jacks
2. Slow Mountain Climbers
3. Spider-Man Plank (left)
4. Spider-Man Plank (right)
5. Runner’s Lunge (right)
6. Runner’s Lunge (left)
7. Heel Tap Leg Lifts
8. Leg Series (right)
9. Leg Series (left)
10. Leg/Hip Lift
11. V-up or V Leg Lift
12. Swimmer
13. Reverse V-Lift
14. Plié or Plié Jump
15. Squatting Side Leg Lift (right)
16. Squatting Side Leg Lift (left)

You can do this workout 1X through or repeat up to 3X.

15 Minute Cardio HIIT and Total Body Sculpting Workout-No Equipment

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Hi Everyone,

It feels like it has been a very long time since I last typed that simple greeting. Life has been super busy, and it has felt like I have been spending more time making plans, than making those plans into reality.

Pittsburgh has been consumed with a never-ending winter, which started early and seems to be sticking around. Today, there is finally sunshine, and it makes me feel hopeful that this is a turning point. It is fitting because as the sun warms the world I find myself more energized and ready to re-engage in this venture which I first started many years ago. What venture is that? Continuing to share my workouts, health and fitness tips.

I always struggle with motivation in the winter. I often feel like sunshine fuels me, energizing my body and mind. Usually, I overcome my lack of motivation with grit and determination. This year it was more difficult. Having a toddler means that my schedule isn’t always my own. Finding a balance, which includes my own self-care has been more difficult than I anticipated. Even though I have always reveled in my own independence, I find that my difficulty in asking for help makes it difficult for me to make time for the things I need to do (including filming new workouts).

Jesse and I also have opposite workout schedules right now. I work most Saturday’s and teach Kinesiology courses in the evenings, and he works a standard Monday-Friday work week. Last week was the last full week of the semester, and this week we have finals. That means it will be much easier for Jesse and me to plan, and get back on a filming schedule.

The warm weather makes things easier, not just because my mood and energy improve. Functionally, it is easier to have Jesse take our son outside while I film a workout, or have a relative bring him to the park to play. This summer (once the kids are out of school), my sister in law is going to watch Maverick two afternoons per week so I can film and blog.

I thought that I would have my new workout program going already, but it is still coming. It hasn’t been canceled, just delayed.

This is my reminder to myself, and to anyone else who is struggling to find balance in their life right now, that sometimes it is difficult. Sometimes we need to regroup and reset. Remember, making healthy choices should be a lifestyle. Even when things seem to keep getting in the way of your plans, you can re-commit and get back on track. Cheers to getting back on track together….and new workouts….LOTs of new workouts!

Have fun with today’s workout!

❤ Melissa

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

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/BenderFitnes

10/50 Second Intervals. 10 Seconds of Rest, 50 Seconds Max Reps.

1. High Knees
2. Froggers
3. Mountain Climbers
4. Pendulum Squats
5. Chair to Lunge (right)
6. Chair to Lunge (left)
7. High Knees
8. Froggers
9. Mountain Climbers
10. Temple Tap Abs
11. Hip Lift Tap
12. Snow Angel
13. High Knees
14. Froggers
15. Mountain Climbers

Repeat 1-3X

Week 1: Workout Schedule: Free Home Workout Program

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Hi Everyone!

Welcome to this week’s workout schedule. I have 5 workouts in this week’s rotation.

This week’s #BFBodyFit Workout Schedule includes the following types of workouts:

HIIT Workout
LIIT Workout
Strength Training Workout
Stretch/Flexibility
Total Body or Area Focused Workout (This one will rotate)

This workout combination style provides cardio, strength training, and flexibility training. The combination will help you achieve your ultimate health and wellness, and help with injury prevention. I have been incorporating more focus into my workout style to creating a holistic approach.

Since having my son, I struggle at times to get in all of my workouts. This approach, and schedule, helps keep me on track. It’s important to incorporate all facets of fitness to maximize your physical health.

Making progress with my splits.

This winter has been physically and mentally challenging for me. It has been brutally cold and snowy. In fact, I woke up this morning to several inches of snow outside again today. I’m thankful for home workouts, but I definitely miss the ability to go outside for a walk or run. I do most of my walking and running with my son in the running stroller, so during bad weather it isn’t an option for me anymore. I am anxiously anticipating the change of seasons, and increased warmth and sunshine.

I have been focusing on meditation, and organization at home to help improve my focus. I find that when I am home, if things are disorganized, I have trouble focusing on my self care and wellness. My to-do list lingers with guillotine like intentions, and I find it harder to be present and committed to my workouts. The problem with that is, my son is one. Having a one year old, means there is a pervasive amount of disorganization occurring at any given moment, and it flows into my workout space.

This week, my organization goal is to declutter and donate. I have been making a lot of progress, but we still own too much stuff. Living in a less cluttered/cleaner space is linked to decreased stress and improved food choices. Did you know that clutter is actually linked to over eating?

Getting organized at home. Hanging photos and checking off my To-Do list.

The Home Organization Project: Below are some of the things I have done so far.

Frame and Hang Photos (photos and frames have been hanging around and creating clutter)
Organize clothes and toys my son has outgrown
Get rid of clothes we no longer like/wear (not done with this)
Declutter Tupperware drawer and recycle anything we don’t use
Declutter the top of the fridge
Get rid of socks with no match

We hosted our first Easter over the weekend (usually one of my sisters hosts the holiday), and my organization, prep, and planning made the holiday go smoothly and stress free for myself and our guests.

Easter Place Setting

I created a menu, and did as much prep as possible the day before, to limit my obligations on the day of. The result, was a beautiful family holiday, where I got to enjoy my time with everyone instead of stressing about getting everything done. Do you have any organization tips or techniques? Comment below and let me know.

I look forward to working out with you. Let me know how you like this week’s scheduled exercise program.

Enjoy enjoy the exercises. There are 5 routines for you to try this week.

Have fun!

❤️ Melissa

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

For my non fitness related posts I am on instagram as @Melissa_Bender_Life

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

Workout 1:

Bikini Prep Body Sculpt: Plyo Cardio Fat Burn: 15 Minute HIIT: Workout 11

Lower Body Sculpt & Shape: Home Workout for Butt, Thighs & Legs

Dumbbell Interval Sculpt: Full Body Workout: HIIT Body Sculpt

Fit & Healthy Workout Challenge: Day 12: 30-Minute Yoga Flow

Full Body Sweat: 15 Minute HIIT (body weight workout)

Home Workout Schedule

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Hi Everyone!

Welcome to this week’s workout schedule! I hope you are ready to have a wonderful week of exercises to make you stronger and healthier. I have selected 5-workouts to share this week. This is a balanced, Total Body workout schedule.

This routine combines strengthening, stretching and endurance. It will help you to improve your health and fitness in all areas. Functional fitness helps to prepare you for anything and everything life might throw your way. When you are physically healthy it allows you to participate in, and enjoy life more thoroughly.

Unsweetened Almond Milk, 1/2 frozen banana, 2 cups fresh spinach, 1 scoop vegan protein powder. *You can use 1/2 cup Greek yogurt instead of protein powder.*

Nutrition: Goals for this week.

1. Stay hydrated. Be sure you are drinking enough water on a daily basis.

2. Eat your veggies/colors. Eating a variety of different colored vegetables means that you are consuming a wider range of nutrients. Aim to eat between 2.5-3 cups of vegetables on a daily basis.

Challenge Yourself: A huge part of training is being able to push yourself. It is important to learn to connect with your body in order to recognize when you can push a little bit harder, and when you need rest. A huge part of your health is mental. You need to find a balance in life and exercise.

I have been posting daily workout challenge bonus exercises on Instagram. It’s an easy way to stay motivated and get in some extra movement each day. On a personal level, I have also been challenging myself to go outside of my comfort zone and practice more arm balances and yoga moves.

The practice of yoga is where my love of fitness first started, and I have really enjoyed getting back to my roots. It has been good for me physically and mentally. It is good for your mind and body to try new things. It helps prevent stagnation in your life and workouts. It is also mentally refreshing to see yourself progressing in areas, or poses, that once seemed impossible.

Practicing Flying Pigeon Pose.

As you progress through this week, I encourage you to check in and let me know how you are doing. It will help you stay accountable, and links you to a supportive community. This will help you stay on track.

I look forward to working out with you. Let me know how you like this week’s schedule.

Have fun!

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’s Scedule:

Workout 1:

Quick Workout: Arms, Abs and Butt

Workout 2:

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

Workout 3:

30-Minute Workout: Tight Core & Round Butt Stability Ball Workout

Workout 4:

Arm & Leg Sculpting Home Workout

Workout 5:

40 Minute Power Yoga Fitness Sculpt: Sean Vigue & Melissa Bender

5 Workouts to Try This Week: Home Exercise Routines

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Hi Everyone!

Welcome to this week’s workout schedule. I have five workouts planned for this workout. You can find links to the total workout breakdown, and the video of each workout below.

In addition to to these workouts I will be posting a daily bonus move exercise challenge. So be sure to follow me on Instagram or Facebook if you want to try the challenge move.

Maverick woke up while I was filming exercises for our bonus move of the day challenge.

Our workout schedule is as follows:

HIIT Workout
LIIT Workout
Strength Training Workout
Stretch/Flexibility
Total Body or Area Focused Workout (This one will rotate)

Of course, you can always modify the workout schedule to best suit your needs. Each workout can be done once, or repeated if you want a longer/more intense workout. Please leave a comment and let me know when you get in the workouts. It helps you stay accountable, and it lets me know if you are finding the workouts helpful.

Research shows, that when you have support (virtually or in person) you are more likely to stick to your goals. We have created a really great team and community here.

I am mid-way through the semester for the yoga class that I teach. It has helped motivate me to continue practicing and progressing some poses that I haven’t worked on in a while. I have some slight scoliosis (which has been greatly helped by exercise) and back bending has always been a challenge for me. As a result, it’s something that I haven’t practiced as often as I should.

I am re-focusing on health as a whole. That means finding balance in both body and life. I am spending more time meditating, and less time procrastinating. In life we should always be changing, adapting, progressing, and experiencing new things.

I encourage you to try something new this week. It can be a new food, new music, a new exercise or yoga pose, anything. Purposefully take a moment and go outside of your comfort zone. It doesn’t matter if your trial is a failure or a success, because the point isn’t winning or succeeding. Focus on trying something new for the pure experience. We are most limited by the things it never occurs to us to try.

Trying plain frozen yogurt with strawberries and blueberries.

I try to provide my son with new experiences, because it is good for him. The same remains true for adults. Experiencing new things is great for us. It can help us to live a more fulfilled life, and introduce us to new things that we love.

Let me know what you new thing you try this week, and what you think of the workouts.

Have fun with this week’s workouts! I love seeing your check-in posts and comments! Don’t forget to use the hashtags #BenderFitness and #BFBody and tag me in your posts.

I would love to hear which exercise you found the most challenging, and which one you liked the most. Don’t forget to check out my Move of the Day Bonus challenge!

Melissa

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

For my none fitness related posts I am on instagram as @Melissa_Bender_Life

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

Workout 1: HIIT Workout:

FIT, HIIT, Sweat: 16 Minute HIIT Home Workout

Workout 2: LIIT Workout

Fit & Healthy Workout Challenge: Day 19: Low Impact: Lower Body, Arms & Abs (No Jumping Home Workout)

Workout 3: Strength Training

20 Minutes Per Round: Full Body Workout

Workout 4: Stretch/Flexibility

Strength and Stretch Yoga: 20 Minutes

Workout 5: Total Body Workout & Fat Burn

Total Body Workout with Fat Burn

5 Home Workouts: Weekly Workout Schedule

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Hi Everyone!

Welcome to this week’s workout schedule. This is a fantastic, total body, home workout program. All you need is a couple of dumbbells and a yoga mat. If you don’t have any weight’s you can choose to do the movements with bodyweight or grab something from around the house to add some resistance to your workout.

I included the workout videos below, as well as a link to the workout breakdown. Let me know if having both helps you, or if you prefer to see everything on one page.

#BFBody Workout Program: I am in the process of creating a new workout program. It’s called #BFBody and it is focused on fitness and wellness. The general breakdown of the new program will be similar to what you see below:

HIIT Workout
LIIT Workout
Strength Training Workout
Stretch/Flexibility
Total Body or Area Focused Workout (This one will rotate)

The new program is a combination of new, and current BenderFitness workouts. My goal is to launch the new series by my birthday, which is just a few weeks away. I want to focus on building strength, confidence, and becoming best friends with our bodies. Fitness and Health aren’t just physical experiences. It’s also a balance of mental health, emotional health, stress management and more.

I have always believed in creating a health/life balance, but the importance of that goal has crystalized since I gave birth to my son. I want you to commit to making your own health, and life balance, a commitment when you join my workout program. I want you to be physically healthier, but also happier. Do you have any other goals for your overall health and wellness? Let me know in the comments. Your feedback helps me develop my programs.

Have fun with this week’s workouts! I love seeing your check-in posts and comments! Don’t forget to use the hashtags #BenderFitness and #BFBody and tag me in your posts.

Let me know how you feel and what you thought of the exercises and the schedule. I’d also love to hear which exercise you found the most challenging, and which one you liked the most.

Melissa

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

For my none 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

Full Body Workout: Dumbbells, Intervals & Body Weight Exercise Challenge

20-MINUTE LOW IMPACT: CORE & BUTT MAT WORKOUT

30-Minute HIIT: Total Body Workout & Fat Burn

Yoga, Pilates, Bender Fitness: Workout Fusion

15 Minute Cardio Sweat: Bodyweight HIIT Workout

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Hi Everyone!

Today’s workout is a quick HIIT for your entire body. Plenty of cardio and fat burning exercises in this routine. Be sure to push for maximum repetitions, without sacrificing form, to get in the most benefit.

One of my favorite things about HIIT, is that it is adjustable for every level. Each person can push for their personal best, and maximum reps. If you are breathing hard and sweating, that’s a great sign that you are pushing yourself. With exercise, we learn how to listen to our bodies, and how to push ourselves through plateaus. We break plateau’s by continuing to try the things we find most difficult.

This routine is designed to be challenging, and burn fat, while maintaining your lean muscle mass. Don’t be afraid to sweat. Don’t be embarrassed if you are out of breath. I am right there with you. Remember, challenges make us stronger. Challenge yourself to get in that extra rep, even when it gets hard.

Weekly Goals: I posted my weekly goal on Instagram. This week my goal is to get in three workouts, and two runs. Having a plan helps me stay on track. I am working my way back up to a more consistent workout routine. So far my week has looked like this:

Sunday: 3.65 Mile Run
Monday: 60 Minutes Yoga, 20 Burpees, 20 Jump Squats, 3 60-second High Knees
Tuesday: Yard Work (I raked leaves for hours, and my hands and shoulders are sore!)

Up and Coming:

Wednesday: I have this workout on the agenda (1 round) and a new LIIT workout (that you will be seeing in the not to distant future)
Thursday: Run + Core
Friday: 60 Minutes Yoga
Saturday: TBD based on how I feel. I picked up a shift, so I consider this a flex day, where a workout will be a bonus if I can make it happen.

Let me know what your workout week has been like so far. Do you set goals on a weekly basis?

Much love,
Melissa

PS You can follow me on Instagram: @BenderFitness
Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

For my non-fitness related posts (in other words, for lots of pictures of my son!) I am on instagram: @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Max Reps 50 seconds, 10 seconds rest between exercises

1. Mountain Climbers
2. Jump Squats
3. High Knees
4. Lunge Jumps
5. Russians
6. High Knees
7. Frogger
8. Plie Jumps
9. High Knees
10. Hip Thrust (right)
11. Hip Thrust (left)
12. High Knees
13. Pendulum Hop
14. Burpee
15. High Knees

Repeat up to 3X

Quick Burn and Sculpt: Home Workout

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Hi Everyone!

Are you ready for today’s workout? The workout I selected for today feature’s a very special guest…my sister, Kristen. We did a workout series to prepare for her wedding, and she used all BenderFitness workouts to get in shape. Today’s routine is 10 minutes long, but you can repeat it 1-4X for a longer workout, or pair it with cardio of your choice.

To see Kristen’s Progress photos and measurement changes: Kristen’s Progress: Wedding Series.

I would love to have both of my sister’s join me for another workout challenge. We will have to see if I can talk them into it.

Work and Life: I am currently working on my #BFBodyWorkout series. I’m really excited to launch the new series. I wanted to have the new program released earlier, but I had to push the start back a little bit. I have been picking up a lot more therapy shifts, and added another class to my teaching schedule this semester.

Running: I haven’t been running much, but I slowly started incorporating some runs back into my workout schedule. Jesse and I have been doing a family run once per week. Maverick rides in the stroller, and loves all of the sights and sounds. I’m slowly, but surely finding a better balance for exercise, and self care. I never thought those things would be difficult for me, but sometimes I find it hard to prioritize myself.

My health, and the health of my family are linked. So prioritizing choices that impact my health, also positively impacts them. Maverick already imitates/joins in for high knees, jump squats, and down dog, with the occasional somersault thrown in for good measure. His pediatrician actually commented, that he has a lot of muscle definition, and is obviously and active child, which made me ecstatic.

Health is a gift, and if I can start to help my son learn healthy choices and lifestyle techniques, than I am helping him make decisions that will positively impact his future.

I hope you enjoy today’s workout!

Much love,
Melissa

PS You can follow me on Instagram: @BenderFitness
Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

For my non-fitness related posts (in other words, for lots of pictures of my son!) I am on instagram: @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

1. Burpee
2. Lunge Hop (right)
3. Lunge Hop (left)
4. Plank Jack
5. Leg Series (right)
6. Leg Series (left)
7. Leg/Hip Lift
8. Side Plank Crunch (right)
9. Side Plank Crunch (left)
10. X-Jump

Repeat 1-4X

*Kristen and I went through 1X and followed the routine with a 2.75 mile run/walk.

Fast Stomach Sculpting Workout: Home Exercises, No Equipment HIIT

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Hi Everyone!

Are you ready for a great fat burning, and core sculpting workout? Today’s workout is quick, only 15-minutes per round, but it’s a great routine to work your abs.

Workout Update: I am teaching a class tonight, so I will be doing 45-minutes of interval style exercise, and 15-minutes of stretching/cool down. Yesterday we had a gorgeously warm day, so I took my son to the zoo. When we got home, we went for a family run. We did 4.5 miles, and Jesse pushed Maverick in the stroller.

The Weather: It’s amazing how much of an impact the weather has on my energy and motivation. When it is sunny outside I can’t wait to get moving and be active. When it’s cold, gray and dreary I have to force myself to exercise and get out of the house. It’s a struggle mentally, and physically, but when I do start moving I feel better as a whole.

I have always struggled with motivation during the winter, but this year has been particularly cold, and snowy. The cold season started earlier, and has felt interminable. I really needed yesterday’s sunshine. It helped me to feel energized and rejuvenated. It reminded me that Spring is coming. Perhaps I just need light therapy, or to move to a more temperate climate.

Do you feel like the weather impacts your motivation and energy?

I say this often (because it’s true!): Results don’t come from motivation. Results come from determination and consistency. Determination and Consistency will always result in greater success toward your goals than motivation. Everyone (even fitness trainers, and professional body builders) has days when they don’t feel like working out. The people who consistently show up for their workouts (even when they just don’t feel like it) are the people who see the most results.

So let’s all be determined, and consistent. Let’s remember that motivation is the bonus element that makes it easier to work toward our goals, but it shouldn’t be the determining factor in if you workout or not.

I hope you enjoy today’s core workout and motivation pep talk!

Much love,
Melissa

PS You can follow me on Twitter/IG: @BenderFitness
Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

For my non-fitness related posts (in other words, for lots of pictures of my son!) I am on instagram: @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Set your timer for 15 rounds of 10/50.

1. High Knees
2. V-Up
3. High Knees
4. Side Plank Leg Lift (right)
5. High Knees
6. Side Plank Leg Lift (left)
7. High Knees
8. Bicycle
9. High Knees
10. Crab March
11. High Knees
12. Frogger
13. High Knees
14. Rock the Boat
15. High Knees

Repeat 1-3X

SaveSave

20 Minute Boot Camp Sculpt Workout- No Equipment Exercises

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Hi Everyone!

How often do you take a moment to explore how you are feeling? How are you really feeling? Mentally, physically, emotionally. One of the most important, but often underrated, benefits of exercise is improving the mind/body connection.

We often get so caught up in our busy lives, that we lose sight of the bigger picture. Our bodies are a key component to living a healthier life, but it’s only a part of our entire system. Just as our bodies can impact our mental health, our brains can impact our physical health.

New workout coming!

Did you know that you can train your mind, just like you train your body? I give my Yoga students different activities to work on throughout the semester. Below are a few ways that I practice (and teach my students to practice) improving the mind/body connection.

Practicing Positive Self Talk/Changing the Story You Tell Yourself. I wrote more about this topic here: Stopping the Comparison Game: 5 Ways to Stop Comparing Yourself to Others. Often without thought, we can go into a negative thought pattern. This can occur when we look into a mirror, when we struggle with something we think can be easy, or at other random points during the day. For example, if you have been working out like crazy, and you look into the mirror and think to yourself “Ugh! Why are my thighs so big?” You can practice changing your thought pattern to appreciate your thighs, “I was able to do 2 more Jump Squats during my last workout! My thighs are so strong and they have great endurance.” Practicing positive self talk makes it easier, and it will come more naturally. Just like we improve our physical fitness with practice, we can improve our mental health.
Meditation: When I first started mediation, during my Yoga Teacher Certification, I really struggled with it. I’m not exaggerating when I say it felt a little bit torturous. It has certainly taken practice, and I am by no means a meditative master. However, I find that meditation helps me to feel more joyful and centered. It’s a time to relax the body, and calm the mind. It also improves self regulation (the ability to choose your responses instead of just reacting to whatever happens).
To me, this is an important life skill that I want to pass on to my son. When meditation is introduced into school systems it has demonstrated significant improvements in the students behaviors. I concentrate on my breathing to help center myself during meditation, or when my mind is going a million miles per minute.
Focusing on the Physical Body During Exercise: The benefits to this technique are twofold. First, you get better results when you concentrate on the muscles you are working. Sure, when something is hard it feels nice to try to distract our minds from the discomfort, but when we actually think about the muscles we are using you will make faster physical gains.
Second, this will benefit your form, and the mind-body connection. Concentrating on the moment will help draw you into the full experience of what you are doing, and this skill will help you to be more present in your every day life.

I hope you find these techniques helpful. If you have anything to add, please let me know in the comments below.

I hope you enjoy today’s workout!
Melissa

PS Follow me on Twitter/IG: @BenderFitness
Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

For my non-fitness related posts (in other words, for lots of pictures of my son!) I am on instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Set your Interval Timer for 15 Rounds of 30/50.
Cardio: High Knees or Jump Rope.
*For a LIIT (Low Impact Interval Training) version of this workout complete High Knees Marching for each cardio interval, and do a Plie Squeeze, instead of the Plie Jump.

*Cardio
1. Wood Chopper (right)
*Cardio
2. Wood Chopper (left)
*Cardio
3. Side Lunge Kick (right)
*Cardio
4. Side Lunge Kick (left)
*Cardio
5. Plie Squat Jump
*Cardio
6. Alternating Warrior III/Chair
*Cardio
7. Hip Thrust (right)
*Cardio
8. Hip Thrust (left)
*Cardio
9. Mountain Climber
*Cardio
10. Toe Tap Push-up
*Cardio
11. Plank Crunch
*Cardio
12. Side Plank Hip Lift (right)
*Cardio
13. Side Plank Hip Lift (left)
*Cardio
14. Plank to Dolphin
*Cardio
15. Plank to Lunge

Repeat 1-3X

Total Body Fat Burning At Home Workout

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Hi Everyone!

I’m so happy you’re here! That means you are starting off the week right, and looking for a great workout to do. Good job showing up. That is the first step to getting healthier, stronger, and more fit. It’s a simple step, but probably the most important one: Show up.

It’s important because no one can make that decision but you. Yesterday I had a bit of a mental argument with myself over showing up. I worked at my therapy job on Friday and Saturday, and Jesse worked yesterday (Sunday). We had a wonderful surprise visit from a family member Saturday evening. The end result is that despite all of the good events I felt very frustrated that my workout and filming plans were thwarted yet again.

My mental argument was focused on the fact that I didn’t have the time to get in a full workout. I started thinking “What’s the point?” So I accepted the fact that I couldn’t get in a long workout and instead did a mini workout. It’s normal to feel frustrated when our plans go awry. We choose our response to our frustration, and I decided to select an alternate plan of action.

Mini Workout:

50 Squats
50 Plie Squats
25 Warrior III-Right
25 Warrior III-Left
Goddess Pose Hold (as long as I could hold it)
50 Leg/Hip Lifts
20 Push-ups

End result? I felt much better than if I hadn’t done any exercise at all. It ended up being a good little workout. I focused on both speed and form during each exercise, so that I could get my heart rate elevated a bit.

Good job showing up for today’s workout, and deciding to get in your workout today. I hope you enjoy it, and I look forward to working out with you when you show up tomorrow too.

Melissa

PS Follow me on Twitter/IG: @BenderFitness
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 make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Set Your Interval Timer for 22 Rounds of 10/50.

1. High Knees
2. 1-Leg Tricep Squat (right)
3. 1-Leg Tricep Squat (left)
4. High Knees
5. Bridge Hopper (right)
6. Bridge Hopper (left)
7. High Knees
8. Lunge Jump
9. Jump Squat
10. High Knees
11. Superman
12. Butt Lift with Chair
13. High Knees
14. Oblique V-Up (right)
15. Oblique V-Up (left)
16. High Knees
17. Temple Tap Abs
18. Crunch & Tap
19. High Knees
20. Supergirl Pushups
21. Knee Drop Plank
22. High Knees

Repeat 1-2X

High Knees

1-Leg Tricep Squat
Instagram Tutorial Here

Bridge Hopper
Instagram Tutorial Here

Lunge Jump

Jump Squat

Superman

Butt Lift with Chair

Oblique V-Up

Temple Tap Abs

Crunch & Tap

Supergirl Push-up

Knee Drop Plank

SaveSave

Full Body HIIT + Quick Arm Toning Workout

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Hi Everyone!

Welcome to today’s workout combo. I have two quick workout routine’s for you today. The first is a full body HIIT workout routine. I posted the photo tutorial, and breakdown for reps and intervals below. Choose the option that is best for you. The second workout is a quick 5-minute routine to strengthen your arms/back.

This is a great combo to get in a full body workout, and maximize your routine for the day.

Since the new year started I have been really struggling with being sick on and off. Normally I have a great immune system, and just have some allergy/sinus problems that happen intermittently. Since having the flu in January I keep having bouts of not feeling well and extreme fatigue. I have been resting as much as possible. I realized last night that I haven’t felt this level of tired since I had mono in high school, so I am going to give my doctor a call to get checked out. I want to get back to 100% again!

Remember, setbacks are temporary. If you have to take time off for some reason, especially if that reason is for your overall health, it’s okay. We all worry about losing progress, but the hard work you put in doesn’t just disappear overnight.

The photo on the left is from 2013, when I was training for an NPC fitness competition. I was in the great shape and felt amazing. I was fast, strong, and getting in 5-6 great workouts per week paired with very healthy food choices. The photo on the right is from the other day. My workouts have been lower intensity, about 3 per week, and my food choices are mostly healthy. I’ve been sidelined a lot from getting in the workouts that I want too. I have a toddler (which means my schedule has to be more flexible), and I’ve been sick on and off for the last month. Yes there are differences in the two photos, but being consistent over time has really helped me to maintain a higher level of fitness than I would have otherwise.

Remember, all of the hard work that you put in is still there, even when you get off track. Your body remembers, and it will make it easier for you to level up your fitness when you get back on track.

I hope you enjoy today’s workout! Let me know if you like this combo. I will update everyone as soon as I film a new workout routine.

Melissa

PS Follow me on Social Media/IG: @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 make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Interval Style: 15 Rounds of 10/50

For Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

Walk the Plank Tap
Seated Wood Chopper-Right
Seated Wood Chopper-Left
Plank Cross Tap
High Knees
Squat Jump
Lunge Lift-Right
Lunge Lift-Left
Burpee
High Knees
Hip Thrust-Right
Hip Thrust-Left
Down Dog Hop-Right
Down Dog Hop-Left
High Knees

Repeat 1-3X
Optional: Pair with 20-30 Minutes of Cardio of Choice

8-15 Reps Per Exercise
Repeat 1-5X

Bicep Curl to Press
Row-Right
Row-Left
Arm Extension
Shoulder Press to Tricep Drop

Walk the Plank Tap

Wood Chopper: Part 1

Wood Chopper: Part 2

Plank Cross Tap
(Cat Attack Optional)

High Knees

Squat Jump

Lunge Lift: Part 1

Lunge Lift: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Hip Thrust

Down Dog Hop: Part 1

Down Dog Hop: Part 2

Ready for Round 2?

SaveSave

20 MINUTE FAT BURNING HIIT: CARDIO BLAST WORKOUT-No Equipment Exercises

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Hi Everyone!

I have a confession to make. Winter is really hard on me. I miss the sunshine, and the warmth of summer. I get tired of seeing snow and clouds day after day. In January and February my allergies go crazy, and I have sinus pressure that makes me feel exhausted. Sometimes I feel tired all day long. When the sun is shining and the weather is warm I have so much more energy and motivation. It just seems easier to workout and be active.

That said, successfully sticking to a workout program doesn’t require motivation. Motivation is a nice bonus that makes things easier. Sticking to your program requires determination, consistency and planning to make sure you get in your workouts. Even on the days when my motivation is most lacking, I feel better when I workout.

I try to follow my Five Minute Rule. That means if I am super tired and really don’t want to workout I give myself the option to quit after the first 5 minutes if I still feel too worn out. Once I get started I always feel better, and I have never actually quit the workout.

I find that exercise and making nutritious choices are linked (for me.) Whenever I am working out I find it easier to make healthier choices, and have less cravings for less nutritious foods. It’s important to start recognizing your own cycles and habits for both nutrition and exercise.

I also try to remember my reasons for exercising. When my son sees me or my husband roll out the yoga mat he starts doing squat jumps, and running in place. I love knowing that he is learning how to establish healthy habits and routines. I want him to learn that making time for exercise is a normal part of taking care of your health, like brushing your teeth.

Maverick is growing so tall.

We also incorporate random exercise into our days. For example, during the Superbowl every time the team we were rooting for scored we did one pushup per point. When Maverick needs to get some energy out we do obstacles, jump squats, or have mini-races. Even short bursts of activity throughout the day add up.

What is your favorite way to get moving, and add some extra activity to your day? Do you struggle with motivation during the winter? Let me know in the comments.

I hope you enjoy today’s exercise routine! Let me know how you like today’s workout, and I will update everyone as soon as I film the newest workout routine.

Melissa

PS I am 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 make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Russian Kicks

Mountain Climber

X-Jump: Part 1

X-Jump Part 2

Donkey Kick: Part 1

Donkey Kick: Part 2

Donkey Kick: Part 3

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Temple Tap Abs

Elbow Tap Side Plank: Part 1

Elbow Tap Side Plank: Part 2

Rock the Boat: Part 1

Rock the Boat: Part 2

Cross & Reach: Part 1

Cross & Reach: Part 2

SaveSave

Cardio Burn Core Workout (HIIT) Home Exercises

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Hi Everyone!

Today we have a Core Focused, Cardio Burn workout on our agenda. This is a great routine for burning fat, and building core strength and stamina. Be sure to keep your core strong and engaged during each exercise. This will help recruit your transverse abdominals, which work like a girdle to support your middle and back.

As you can see in the photo below, all of the abdominal muscles work to control different movements. This is why you need to utilize a variety of exercises and motions to work your entire core. The transverse abdominals are the deepest layer of core muscles.

Today’s routine will use your muscles in each plane of motion. If you find a specific exercise difficult, don’t worry. Get in as many reps as you can. You will build strength and endurance over time.

I planned on filming a new workout today, but we had a surprise visit from some friends that we haven’t seen in over a year. I will be filming a new workout early this week, and will get it posted as soon as possible. I will also post a sneak peek move on my Instagram account, so be sure to check it out.

Taking advantage of the warmer temperatures to spend some time outside.

I did get in a short walk today with my son. We spent some time outdoors, because the weather was nice, which is not common for our area in January.

I love coming up with fun learning games to play with my son. This time we practiced shapes, and jumped up and down on each shape. We also worked on colors, and got in some fine motor play using our sidewalk chalk. We both loved having some fun in the sun.

I hope you enjoy today’s exercise routine! Let me know how you like it! I will update everyone as soon as I film the newest workout routine.

Melissa

PS I am 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 make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Set your timer for 10 Rounds of 40/50.
*For a Lower Impact Workout Option you can choose to March in Place instead of High Knees. Select the Movement that is best for you. *

-High Knees
1. Plank Crunch
-High Knees
2. Plank Jack Pushup
-High Knees
3. Side Plank Reach Through (right)
-High Knees
4. Side Plank Reach Through (left)
-High Knees
5. Rainbow Plank (right)
-High Knees
6. Rainbow Plank (left)
-High Knees
7. Down Dog Cross & Lift (right)
-High Knees
8. Down Dog Cross & Lift (left)
-High Knees
9. Pushup to Hip Thrust (alternating)
-High Knees
10. Knee Drop Plank

Repeat 1-3X
Optional: Pair with 15-30 Minute Run or Cardio of Choice.

Core Cardio Burn: 15 Minutes Per Round HIIT Fat Burn

Full Body Workout (HIIT): Strengthening Exercises and Stretching Cool Down

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Hi Everyone!

Welcome back! Today we are focusing on strengthening, followed up by a stretching cool down workout. For today’s exercises you will need a chair (or a bench, someplace you can rest your feet during a couple of exercises) and a dumbbell.

If you don’t have any dumbbells grab a water bottle, or something to add some resistance to your workout. You can also choose to complete the exercises with body weight only. Remember, modify the workout to suit your needs. An important component of creating the best workout program for yourself is to modify when needed.

I also posted a 10-minute stretching video as a post workout cool-down. Both videos, and the link to the full workout breakdown and photo tutorial are below.

So far this week we have done:

Better Boot Workout for Stronger Glutes and Total Body Workout- No Equipment Exercises (LIIT).

I am working on filming some more brand new workouts to add to my BF Body Program. I’m also re-focusing on healthy eating, and consuming more whole foods. I’m looking to share more recipes, and health tips.

One thing that I used to do was to make sure I was eating at least one vegetable at every meal. Often that veggie was spinach, because it’s easy to add to everything from smoothies, to sandwiches. I am working on getting back into that routine. Vegetables have so many health benefits, and the more colorful your diet is the more nutrients you are consuming.

I just started adding some smoothies back into my routine as well. It’s a quick and easy way to get in some fruits, veggies, and protein. Plus, my son really enjoys the smoothies too, and it introduces him to a variety of fruits and veggies.

Our smoothie today was: Unsweetened Almond Milk, Greek Yogurt, Banana, Mango, Pineapple and Avocado. It was creamy and tasty, without being overly sweet. I forgot to buy spinach, otherwise there would have been spinach in the mix too.

Do you have a favorite smoothie? If so, let me know what it is in the comments. I love trying new recipes. My husband got a vanilla chai smoothie recently that he loved, but I haven’t figured out a good recipe for that one yet.

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

Melissa

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

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 make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Original Workout Breakdown:

16 Minute HIIT: Full Body Home Workout: Fat Burn Body Sculpt

Total Body Workout- No Equipment Exercises (LIIT) #BFBody Workout Program

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Hi Everyone!

I am so excited today! I was finally able to film a brand new workout! Raise your water glass and give me a virtual cheers, because this has been long overdue. My year got off to a rough start, and all that awesome New Year’s motivation was put on hold.

No worries though, like a Phoenix I will rise again, to bring you new workouts and tips for creating a happy and healthy lifestyle.

Whoops, looks like Nicole was Phoniex and I was Rouge. 😉 I’m sure Rouge has some great workouts anyway. #HalloweenThrowback #ComicNerd

My New Workout Program: I mentioned in a recent blog post that I am planning a new workout program. This is the first workout to a new series I am in the process of creating. I am calling this series the BF Body Workout Program. If you’re in, you can start using #BFBody on social media. I will be looking for your posts.

For a long time now, I have been wanting to create a new workout program that focuses on physical wellness, with an emphasis on treating your body (and yourself) like a best friend. Workouts to nourish you, advice and tips to creating a healthier self image, and foods to nourish you.

Fitness isn’t just physical, it incorporates so many aspects of your life. So often I see people using techniques to “get in shape” that are punishing their bodies, and damaging their metabolism and overall health. The goal of my new program is to help you establish a healthy relationship with your body.

The series is going to combine HIIT (High Intensity Interval Training), LIIT (Low Intensity Interval Training), Strength Training, and Yoga/Flexibility training. This format will help you train efficiently, help prevent injury, and provide a very balanced workout program. It will also make it easier for you to mix and match/modify the workouts as needed to fit your own needs.

Maverick wants to say hi! <3

As you all know filming has been more of a challenge for us these days. We did get some new equipment so that I can film workouts by myself while my husband takes care of our son. This is going to be a huge help in allowing us to release new workouts more consistently. I also would like to take a moment to thank our Patreon supporters, because without you we wouldn’t have been able to upgrade our equipment, and keep this website going. Changing Facebook, Instagram, and Youtube algorithms are making it much more difficult for people to find our workouts. Your support has been paramount in allowing us to continue sharing workouts with you.

I hope you like the new workout. Let me know what you think!

Melissa

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

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 make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

The Workout:
*You don’t need any equipment for this workout.*
Intervals: 35 Cardio (Marching or Cardio of Choice) 45 Maximum Repetitions for each exercise.

1. Side Leg Lift-Right
2. Side Leg Lift-Left
3. Floor Tap Squats (alternating)
4. Low Impact Burpee
5. Crab Knee Tap
6. Curtsy Lunge Kick-Right
7. Curtsy Lunge Kick-Left
8. Runner’s Lunge Lift-Right
9. Runner’s Lunge Lift-Left
10. Plie Pulse
11. Warrior III Calf Raise (Alternating)
12. Angel Abs
13. Side V-Up-Right
14. Side V-Up-Left
15. Temple Tap Abs
16. Leg/Hip Lift
17. Dead Bug
18. Down Dog Side Plank (Alternating)
19. Reverse Plank Leg Lift
20. Cat Bow or Pushup
21. Shoulder Blade Squeeze
22. Tricep Pushup-Right
23. Tricep Pushup-Left

Optional: Repeat the workout to make it more intense.

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