Total Body Home Workout: No Equipment Exercises

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Hi Everyone!

I have a new workout for you today! This is a Total Body Exercise Routine. You do not need any equipment to complete this workout. This program incorporates exercises to strengthen your core, arms, shoulders, legs, and butt.

I also incorporated cardio bursts for an added fat burn during this workout. I completed the first five exercises as a warm-up, and then transitioned into the workout for the final eleven exercises. You can repeat this workout or go through it once.

I did one round of this routine. I also taught a yoga class a few hours before filming this workout. I’m not sure if it was the workout on it’s own, or the combination of this plus yoga, but I really felt the burn! It was a fun challenge, and I was covered in sweat by the end. My glutes are sore today, and I rarely ever get sore!

You may hear my son a few times during the workout. Hopefully it just adds to the home workout experience. We had some friends come over to watch/play with him while we filmed, but it was cold and rainy outside so they had to stay in the house.

Let me know what you thought of the exercises. Did you have a favorite move that you want to see make a comeback in future videos? Leave a comment and let me know!

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

*30-Seconds of Cardio Between Each Exercise*
Exercises 1-5 are a Warm-up. If you are already warmed up you can go higher intensity for each interval and cardio burst.

In/Out Squat
Knee to Elbow-Right
Knee to Elbow-Left
Low Impact Burpee
Butt Kicks
Elevator Plank-Right
Elevator Plank-Left
Angle Abs
Single Leg Hip Thrust-Right
Single Leg Hip Thrust-Left
Goddess Tuck Pulse
Walking Push-up
Side Plank Stretch-Rotating
Runner’s Lunge Lift-Right
Runner’s Lunge Lift-Left
March in Place

Repeat 1-3X

In/Out Squat: Part 1

In/Out Squat: Part 2

Knee To Elbow-Right

Knee To Elbow-Right

Knee To Elbow-Left

Knee To Elbow-Left

Low Impact Burpee

Low Impact Burpee

Low Impact Burpee

Low Impact Burpee

Butt Kicks

Butt Kicks

Elevator Plank

Elevator Plank

Angel Abs

Angel Abs

Angel Abs

Single Leg Hip Thrust

Single Leg Hip Thrust

Goddess Tuck Pulse

Goddess Tuck Pulse

Goddess Tuck Pulse

Walking Pushup

Side Plank Stretch-Rotating

Side Plank Stretch-Rotating

Runner’s Lunge Lift

Runner’s Lunge Lift

High Knees

Lunge Jump

Lunge Jump

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Great Standing Lower Body Workout & Quick Arm and Back Workout

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Hi Everyone!

It’s workout time! I have a great combo workout series for you today. The first video is a 15-Minute Standing Workout focused on the Lower Body. The second video is a 5-Minute Arm and Back exercise routine. Pair the videos and you will have a great 20-Minute workout combo.

If you are looking for a longer workout routine you can always repeat the videos to increase the intensity.

Equipment: For the first routine all you need is a chair. For the second routine you need a chair and dumbbells. When selecting an appropriate weight you want to choose something heavy enough that you struggle on the last few reps, but you can maintain appropriate form. If you max out (can not physically do another rep) during an exercise it is not a bad thing. When you max out you improve your strength even faster.

New Workout: I filmed a brand new workout yesterday. I still have to edit and upload the workout, but I will post it here as soon as I can. It should be on the agenda for tomorrow. You can find the sneak peek move video on my Instagram if you want a short preview into one of the exercises.

Have fun with the workout routines. Exercise is one of the best things you can do for your body and your health. Give yourself a pat on the back for doing something that is so fantastic for your body and your future.

Let me know what you thought of the exercises. Did you have a favorite move that you want to see make a comeback in future videos? Leave a comment and let me know!

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Intervals: 15 Rounds of 10/50

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

Step Up with Kick Back-Right
Step Up with Kick Back-Left
Side Step Up-Right
Side Step Up-Left
Split Squat-Right
Split Squat-Left
Half Moon-Right
Half Moon-Left
Leg Raise-Right
Leg Raise-Left
Standing Leg Circles-Right
Standing Leg Circles-Left
Standing Knee Circles-Right
Standing Knee Circles-Left
Sit to Stand-Alternating

Repeat 1-3X
Optional: Pair with 20-30 Minutes Cardio of Choice
*Scroll Down for Photo Tutorial of Each Exercise.*

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

Repeat 1-5X

Step Up with Kick Back

Side Step Up

Split Squat: Part 1

Split Squat: Part 2

Half Moon (Modified): Part 1

Half Moon (Modified): Part 2

Leg Raise

Standing Knee Circle: Part 1

Standing Knee Circle: Part 2

Standing Leg Circle: Part 1

Standing Leg Circle: Part 2

Standing Leg Circle: Part 3

Sit to Stand: Part 1

Sit to Stand: Part 2

Bootcamp HIIT: Total Body Workout

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Hi Everyone!

Welcome to today’s workout. This workout takes 20-minutes per round. You don’t need any equipment, and you will get in a fantastic full body workout. Push yourself to get in as many reps of each exercise as possible, but don’t sacrifice form.

If you want to switch up the workout style you can always do a round for time (HIIT Interval Style) and a round for Repetitions. I find that both techniques challenge my body in different ways.

If you decide to try the workout for reps:

Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps

Burpee: Part 3

The cardio intervals change throughout this workout. You can always choose a different cardio option if you need to modify the workout to fit your body. If you aren’t familiar with the exercises I recommend scrolling through the video before the workout gets started.

New Workouts: We are back on a filming schedule this week. That means that you will definitely see new workouts headed your way. I was still sick from a sinus infection/seasonal allergies after the weather changes last week. I am feeling much better now. I kept workouts super low impact, walking and yoga, but I am ready for a more intense workout week.

Running: I haven’t been running at all, but I want to incorporate it back into my schedule. I just ordered a weather cover for the baby so I can bring him out even if there is a drizzle and he will stay dry. I will update you guys as I figure out what is going to work best for re-incorporating running back into my routine.

Have fun with today’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule.

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Click the link to get your own interval timer: <a href=”http://www.gymboss.com/9-3-3-7.html” target=”_blank”>Buy a Gymboss now.</a>!
Set your timer for 15 Rounds of 30/50.

-Burpee
1. Knee Drop Plank
-Burpee
2. Seated Leg Lift
-Burpee
3. Leg Circles (right)
-Burpee
4. Leg Circles (left)
-Burpee
5. Heel Tap Abs
-High Knees
6. Down Dog Hop (right)
-High Knees
7. Down Dog Hop (left)
-High Knees
8. Lunge & Reach Twist
-High Knees
9. Single Leg Hip Thrust
-High Knees
10. Alternating Knee Tap Table Top
-Squat Jump
11. Pushup Elbow Tap Twist (right)
-Squat Jump
12. Pushup Elbow Tap Twist
-Squat Jump
13. Down Dog Plank Press
-Squat Jump
14. Heel Press Plank (right)
-Squat Jump
15. Heel Press Plank (left)

Repeat 1-3X

#BFFitFall Weekly Workout Schedule: Week 4

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Hi Everyone!

Welcome to this week’s workout schedule! For the month of October I am challenging you to get in five workouts per week! It’s going to be a mix of new and throwback workouts. This is Week #3 of the Challenge, but I have also included a link to the Week 1 and Week 2 workouts below.

I created a playlist for this workouts on my youtube channel. If you follow my workouts on a smart tv, or other device I definitely recommend subscribing to my channel: Melissa Bender on Youtube.

The challenge is to get your body moving at least 5X this week. I will update this schedule as the new workouts are released. Feel free to add your own twist on the routines, by adding in some walking or running.

Use the hashtags #BenderFitness and #BFFitFall on social media when you do your check in posts.

Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule.

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Click Here for Week 1 Workouts

Click Here for Week 2 Workouts

Click Here for Week 3 Workouts

Workout #1:

Brand New! Total Body HIIT Cardio Fat Burning Workout. You can do this workout with body weight, or grab a dumbbell. This total body routine is a great fat burning, strength building workout. One round takes about 18-Minutes.

18-Minute Total Body Fat Burning Workout

Workout #2:

Total Body HIIT. You don’t need any equipment for this routine. Just a little bit of space, and you are ready to go!

16-Minute Total Body Workout: No Equipment

Workout #3:

New Workout! This is a quick, 16-Minute Per Round Workout Focused on the Core and Lower Body. This is a great Low Impact Routine that will challenge you, and doesn’t require any jumping, so it’s a quiet and apartment or hotel room friendly workout.

Core and Legs Workout: Exercise for Belly, Glutes, Thighs and Calves

Workout #4:

This workout is great for burning fat, and sculpting lean muscles. The muscles in your lower body are fantastic for getting in a great burn, because they are some of the largest muscles in the body. This routine will allow you to isolate your legs, and focus on correcting muscular imbalances in the body.

Quick Lower Body Workout

Workout #5:

New Workout! This is a Quick workout that is focused on sculpting and shaping your Abs from every angle. This exercise routine will really work your core, and you can do it without any equipment.

Quick Core Workout: No Equipment Belly Sculpting Exercises

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Quick Core Workout: No Equipment Belly Sculpting Exercise

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Hi Everyone!

Are you ready to squeeze in a quick core workout today? I hope you said yes. This is a fun, and efficient workout that will exercise and strengthen your midsection from every angle. This exercise routine will help you build a stronger tummy.

I incorporated several moves into this routine to help strengthen the muscles used in a side plank. I got a lot of feedback from people who said Side Planks continue to remain very challenging. This routine will help build strength for full side plank and it’s harder variations. The workout video, and exercise photo tutorial is below. If you aren’t sure about any of the moves check out the photos and scroll through the video before you start.

Kneeling Side Hip Press

#BFFitFall Workout Challenge: We are nearing the end of the #BFFitFall Workout Challenge. How have you liked the Weekly Workout Schedules I have been making? Do you want me to extend the challenge, or create a new challenge for November?

Life Update: Things are going well here in the Bender household. Being back on a filming schedule makes me happy, and means that I am finally getting in consistent workouts again. My son is growing so fast. He is 15 months old, and everyone thinks he is two already. He seems to say a new word daily.

I made sensory boxes for him yesterday. I posted them on my Instagram story. If you are wondering what a sensory box is, it is quite literally a box that is used to stimulate your tactile senses in different ways. For example, my boxes included small stones, feathers, pom poms, popsicle sticks, pipe cleaners and more. You can also include things like rice, sand, or water.

As an Occupational Therapist I find myself incorporating sensory, fine motor, gross motor, vestibular input, and more therapeutic techniques into our everyday play routines.

Reading with my son.

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

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

Repeat 1-3X

Seated Lean to Lift: Part 1

Seated Lean to Lift: Part 2

Table Press: Part 1

Table Press: Part 2

Kneeling Side Hip Press: Part 1

Kneeling Side Hip Press: Part 2

Boat Heel Slide: Part 1

Boat Heel Slide: Part 2

Swimmer: Part 1

Swimmer: Part 2

X-Squeeze Me: Part 1

X-Squeeze Me: Part 2

Down Dog Tap and Heel Press: Part 1

Down Dog Tap and Heel Press: Part 2

Down Dog Tap and Heel Press: Part 3

Seated Twist: Part 1

Seated Twist: Part 2

Rotating Plank: Part 1

Rotating Plank: Part 2

Modified Rotating Plank: Part 1

Plank Crunch: Part 1

Plank Crunch: Part 2

Modified Plank Crunch: Part 1

Modified Plank Crunch: Part 2

Core and Legs Workout: Exercise for Belly, Glutes, Thighs, and Calves

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Hi Everyone!

Are you ready for a brand new workout? I can’t believe that this month is passing by so quickly! I have really been enjoying filming and sharing new workouts with you.

Today’s workout is quick, only 16-minutes per round. You can do it once, or repeat it. Whatever you have the time and energy for. You don’t need any equipment, but you can amp up the intensity by adding a weighted vest, or some dumbbells to several of the moves. I found the workout challenging (especially the core section!) with no added resistance.

This workout routine will work your muscles from multiple angles. This means that we are recruiting and strengthening multiple muscle groups. Focus on using proper form for each exercise, and aim to get in as many reps as you can. If you hit your max, take a quick break and get back into it. Maxing out isn’t a bad thing. When you do that you will actually gain strength more quickly.

As I mention in the video I am just recovering from a sinus infection. It really knocked me for a loop, but when the weather changes and the temperatures drop my allergies go full force on me. I decided to take out the cardio segments of the workout, because I didn’t think my body was ready for it. It ended up being a great workout without the added cardio, but for those of you in total beast mode I have also posted a cardio option that you can add to this workout if you are so inclined.

I heard your comments, and I will be creating a program to build strength for the Side Plank.

Have fun with this week’s workouts! I love seeing your check-in posts and comments! 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. For my last workout I got a lot of great feedback on the Low Impact Burpee, and several people were struggling with the Side Plank Toe Tap.

I will be incorporating more exercises to add to improve strength for Side Planks.

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

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

Repeat 1-3X

March & Kick Part 1

March & Kick Part 2

Single Leg Pendulum: Part 1

Single Leg Pendulum: Part 2

Kneeling Leg Rotation: Part 1

Kneeling Leg Rotation: Part 2

Tip Toe Chair Walk: Part 1

Tip Toe Chair Walk: Part 2

Tip Toe Chair Walk: Part 3

Figure Four Pulse Press: Part 1

Figure Four Pulse Press: Part 2

Cat Bow Series: Part 1

Cat Bow Series: Part 2

Cat Bow Series: Part 3

Spiderman Sweep: Part 1

Spiderman Sweep: Part 2

Half Leg Lift: Part 1

Half Leg Lift: Part 2

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Criss Cross Legs

Plank to Updog: Part 1

Plank to Updog: Part 2

Core Wiggle: Part 1

Core Wiggle: Part 2

SaveSaveSaveSave

SaveSave

18-Minute Total Body Fat Burning Workout

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Hi Everyone!

I hope that you are ready to workout today! This is a great workout for your entire body. I found this routine challenging. I only had time to go through it one time when I filmed it, but I am looking forward to repeating this workout. I found it challenging, and I got in a great burn.

Equipment: I use one dumbbell in this workout. I alternated between High Knees and Dumbbell Swings for my cardio bursts. You can easily use a kettle bell instead of a dumbbell if you decide to give the swings a try. You can also choose another form of cardio (High Knees, Burpees, Mountain Climbers, Jump Rope…the sky is the limit!)

Proper Form for Kettlebell (or Dumbbell) Swings

#BFFitFall Workout Challenge: The challenge is to get your body moving at least 5X this week. I will update the weekly workout schedule as the new workouts are released. Feel free to add your own twist on the routines, by adding in walking or running to your daily workout.

Use the hashtags #BenderFitness and #BFFitFall on social media when you do your check in posts.

The month is almost coming to a close, but I have really enjoyed the momentum of this workout challenge. Has it helped you to stay consistent?

Melissa

Feeling Stronger!

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Set Your Interval Timer for 10 Rounds of 10/30/10/50

*30-Seconds of Cardio Before Each Exercise*

Low Impact Burpee
Lunge to Hydrant-Right
Lunge to Hydrant-Left
Down Dog Cross Kick-Right
Down Dog Cross Kick-Left
Leg Drop Series
Reverse Plank Step Out
Angel Abs
Side Plank Foot Tap-Right
Side Plank Foot Tap-Left

Repeat 1-3X

Low Impact Burpee: Part 1

Low Impact Burpee: Part 2

Low Impact Burpee: Part 3

Low Impact Burpee: Part 4

Lunge to Hydrant: Part 1

Lunge to Hydrant: Part 2

Lunge to Hydrant: Part 2

Down Dog Cross Kick: Part 1

Down Dog Cross Kick: Part 2

Down Dog Cross Kick: Part 3

Leg Drop Series: Part 1

Leg Drop Series: Part 2

Leg Drop Series: Part 3

Leg Drop Series: Part 4

Reverse Plank Step Out: Part 1

Reverse Plank Step Out: Part 2

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 3

Angel Abs: Part 4

Side Plank Foot Tap: Part 1

Side Plank Foot Tap: Part 2

Side Plank Foot Tap: Part 3

High Knees

Dumbbell Swing: Part 1

Dumbbell Swing: Part 2

#BFFitFall Week 3 Workout Challenge

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Hi Everyone!

I created a playlist for this workouts on my youtube channel. If you follow my workouts on a smart tv, or other device I definitely recommend subscribing to my channel: Melissa Bender on Youtube.

Use the hashtags #BenderFitness and #BFFitFall on social media when you do your check in posts.

Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule.

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Click Here for Week 1 Workouts

Click Here for Week 2 Workouts

Welcome to Week #3.

Workout #1:

Total Body HIIT Cardio Fat Burning Workout. If you’ve worked out with Jesse before you know you can expect a high energy, fun workout. This is a workout we taught to our group Boot Camp class, but you can do it in your living room or anywhere you want.

20-Minute Boot Camp Sweat: Full Body Fat Burning

Workout #2:

10-Minute Workout to Sculpt Your Thighs and Butt.

10-Minute Workout to Sculpt and Shape Your Thighs and Butt

Workout #3:

No Equipment Needed! Body Weight exercises that will boost your metabolism and help you build strength and burn fat. Both of my cats guest starred in my workout photos for this routine.

15-Minute Body Weight HIIT: Full Body Cardio Fat Burn

Workout #4:

New Workout is Coming! In the meantime you can try this one: It’s a 10-minute per round HIIT Workout. Grab a dumbbell and you are ready to go!

Sweaty to Sculpted Workout

Workout #5:

New Workout! Quick and effective, this Total Body workout will only take 10-minutes per round. This routine utilizes compound exercises and dumbbells to add resistance and increase your burn. Choose a weight that is challenging to you and you are good to go! This entire routine is completed from standing, so you don’t have to get down on the mat for any of the exercises.

10-Minute Standing Dumbbell Workout: Fast Total Body Workout

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Hi Everyone!

It’s workout time! It has been a crazy week here, so I really needed this workout today. One round only takes 10-minutes, but in that time I was able to really work up a great sweat and feel the burn. I paired this routine with a 3.1 mile walking/running interval workout.

The Workout: Today’s workout utilizes a dumbbell. You can grab two dumbbells if you are ready to add more resistance. This is a Total Body Workout and utilizes compound exercises to help us get the most benefit from the workout in the least amount of time. Focus on maintaining good form throughout the routine.

My Run: As I mentioned above, I did one round of today’s workout and paired it with a run/walk. My run was broken down into half mile intervals. I alternated half a mile of running at a challenging pace with half a mile of speed walking.

Post-Workout Sweat.

On a scale of 0-10 I would put the running intensity at an 8/10. It was difficult, I was breathing hard, but in a controlled manner. The intensity was high enough that I wanted to stop running, but I was able to keep going until I was done with my interval. I did my run around my neighborhood, so it included plenty of hills. If you decide to try this run you can do it anywhere, but it would definitely be easier on a track (2 laps around a standard track is a half mile). I posted a quick video on my Facebook page, talking about my run and the benefits of training your body and mind.

#BFFitFall Challenge: I hope you enjoy today’s workout! It is part of my #BFFitFall Workout Challenge. You can find the full list of workouts under the Weekly Workouts tab on my website. Let me know in the comments if you like the challenge, and if you would like to see another challenge next month.

Use the hashtags #BenderFitness and #BFFitFall on social media when you do your check in posts. I highly recommend doing a check in post or using a tracking system for your workouts. It really helps you to remain accountable. Research shows that working out with a friend, even virtually, helps people stick to their workout routines.

Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule.

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

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

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

Repeat 1-3X

#BFFitFall: Week 2 Workout Schedule

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Hi Everyone!

Welcome to the Week Two #BFFitFall workout schedule! For the month of October I am challenging you to get in five workouts per week! It’s going to be a mix of new and throwback workouts. This is Week #2 of the Challenge, but I have also included a link to the Week 1 workouts below.

I created a playlist for this workouts on my youtube channel. If you follow my workouts on a smart tv, or other device I definitely recommend subscribing to my channel: Melissa Bender on Youtube.

Use the hashtags #BenderFitness and #BFFitFall on social media when you do your check in posts.

Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule.

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Click Here for Week 1 Workouts

Welcome to Week #2.

Workout #1:

Total Body HIIT Cardio Fat Burning Workout. Grab some dumbbells and you are ready to get in an awesome full body burn that will help you gain strength and burn fat.

Full Body 15-Minute HIIT Cardio Sculpt Workout

Workout #2:

Standing Core and Glutes Workout. Low Impact and Highly Effective. This Quick Workout will help sculpt and shape your lower body, while activating your entire core.

Quick Standing Workout: Core and Buns: Low Impact

Workout #3:

Quick, 10-Minute Per Round Lower Body Workout. This Routine focuses on strengthening and shaping your lower body, with a focus on the glutes. The large muscles in your lower body are powerful for strengthening and burning calories.

I posted a second (optional) 12-Minute Low Impact Core focused workout. Combining both workouts for a total of 22-Minutes will give you a fantastic full body burn. This core workout will utilize your core muscles in all planes of movement to maximize the workout efficiency. This allows us to get in a quick, focused workout that activates the entire core.

10-Minute Booty Sculpting Workout

12-Minute Low Impact Core Workout

Workout #4:

15-Minutes Per Round, this great workout will challenge your Core and Thighs. You don’t need any equipment for this exercise routine. Just grab a yoga mat, and some water and you are ready to go.

15 Minute: Thighs & Core Workout

Workout #5: New Workout. No Equipment needed. 15-Minute Total Body Workout and Fat Burn. This is a great metabolism booster. Get ready to get in a fantastic workout!

Quick Full Body Workout: 15-Minute Home Workout and Fat Burn

Quick Full Body Workout: 15-Minute Home Workout Routine

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Hi Everyone!

Welcome to today’s Total Body Workout Routine. I’m so glad that you are joining me for today’s workout. For those of you who are here partaking in the #BFFitFall Challenge: Good Job! You are really sticking with it! Let me know how you are feeling, and if the workout challenge is helping you to stay motivated and on track.

This routine doesn’t require any equipment. You just need some space and some motivation. This one does include plyometric moves, so you can modify if you require a lower impact workout option.

I want to take a moment to say, thank you all so much for the support you have given me and my family. You have helped to motivate me to continue posting new workouts and doing what I love. I have been feeling rejuvenated by this challenge. Setting my own weekly workout goal (and new filming goal) has really helped me to stay on track.

I recently shared an essay I wrote about some of the difficulties of re-defining myself and my life roles after having a baby. I feel kind of silly and vulnerable sharing it here, but when I mentioned it in a recent Instagram post several people expressed an interest in reading it. You can find it here: The Lost Art of Being Me (More than a Mother). I often find writing cathartic, and putting words to feelings helps me to sort things out in my mind.

I want to share so much more with you here. Of course that means more workouts, but also more about healthy living. I still have a long list of topics based on your comments on Instagram and Facebook. I haven’t forgotten your requests. I am still getting back into the groove of my new filming schedule, and once that is established I am going to start writing, and maybe doing some videos on some of the topics. Leave me a comment and let me know if you prefer reading articles or watching videos of me discussing different topics.

I hope you enjoy today’s workout! It is part of my #BFFitFall Workout Challenge. You can find the full list of workouts under the Weekly Workouts tab on my website.

Use the hashtags #BenderFitness and #BFFitFall on social media when you do your check in posts.

Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule.

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

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

Repeat 1-3X

15-Minute Abs and Thighs Workout: No Equipment-Body Weight Exercises

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Hi Everyone!

Are you ready for today’s workout? It only takes 15-Minutes Per Round, and it’s a great workout that will challenge your Core and Thighs. You don’t need any equipment for this exercise routine. Just grab a yoga mat, and some water and you are ready to go.

I originally filmed this workout when I was pregnant with my son. I was only about 7.5 weeks along when I filmed this video. I intended to have a new workout video for you today, but my son had his 15-month wellness visit and got three shots. He needed some extra snuggles from me. I do still plan on filming two more new workouts this week, so check back and I will update the workout schedule.

We are doing the #BFFitFall Workout Challenge. The goal of the challenge is to get in 5 workouts per week. My personal challenge is to make at least three of those workouts brand new workouts each week. I have been re-focusing on getting in my own workouts, blogging, and sharing new workouts with you. I am feeling so happy to be spending time doing something that I love.

Good Eats: Next up is re-focusing on getting in healthy food choices. I will be sharing my journey as I progress. When time is short (which seems to be a frequent issue for me these days!) being prepared to eat healthy makes a big difference. Before baby I liked to do a big food prep day on Sunday. I am going to try and re-establish that routine.

I hope you enjoy today’s workout! It is part of my #BFFitFall Workout Challenge. You can find the full list of workouts under the Weekly Workouts tab on my website.

Use the hashtags #BenderFitness and #BFFitFall on social media when you do your check in posts.

Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule.

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Click the link to get your own Gymboss Interval Timer!

Interval Timer: 15 Rounds of 10/50

Reps:
Beginner: 10 Reps, 30 Seconds Timed Exercises
Intermediate: 15 Reps, 40 Seconds Timed Exercises
Advanced: 20 Reps, 50 Seconds Timed Exercises

High Knees
Pendulum Squat
Burpees
Crunch & Tap
Mountain Climbers
Table Top Hip Thrust
Squat Jump
Rotating Pushups
Lunge Jumps
Side Plank Hip Drop-Right
Russian Kicks
Side Plank Hip Drop-Left
Frog Hopper
Alternating Runners Lunge Reach
High Knees

Repeat the Entire Workout 1-3X for Maximum Results

High Knees

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Pendulum Squat: Part 3

Burpee

Table Top Hip Thrust

Squat Jump: Part 2

Squat Jump: Part 1

Rotating Pushup: Part 1

Rotating Pushup: Part 2

Lunge Jump

Side Plank Hip Drop

Russian Kicks

Frog Hopper: Part 1

Frog Hopper: Part 2

Frog Hopper: Part 3

Runner’s Lunge Reach: Part 1

Runner’s Lunge Reach: Part 2

Runner’s Lunge Reach: Part 3

The Lost Art of Being Me (More than a Mother)

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Finish this sentence: I am a….

When you ask someone to tell you about themselves you are likely to get a list. Job title, family role, religion, maybe even a member of a club or community.

I have defined myself as an Occupational Therapist, Blogger, Runner, Fitness Instructor, Teacher, Wife, and most recently, Mother.

So what happens when you suddenly lose some of those titles you claim as self? What happens when the roles that make up the essence of Me, change? Some of them are gone, some of them have been replaced, others are on hold…Existential crisis here I come. Has this new role, Mother, changed the foundation of who I am?

Motherhood is one of the most amazing things I could ever fathom experiencing. My child is a constant source of joy and amazement to me. My love of being a mother grabbed me by the heart and left a permanent etching on my soul. It is a role that I will never shed. It’s a part of me now.

So what happens to those other parts that don’t fit my life as beautifully as they once did? Do I shed them like a crab that’s outgrown it’s shell, discarding them to the depths of the ocean never to be heard of again? Do I recreate myself into a whole new person? Or do I mix the old and new even when the jigsaw edges don’t line up quite right?

Here’s the funny thing: Part of my job (pre-baby) was helping sick or injured people to be able to return to their previous roles. I showed people how to overcome the limits that they thought they had. Occupational Therapist heal thyself.

Something I tell my patients is that every step of the journey counts. I can’t guarantee that they will be able to do things in exactly the same way they did them before, but I can help them to do the things that are important to them in a new way. It’s time to apply that lesson to my own life

Lately, I find myself pondering the art of becoming. The art of becoming is a process that happens all the time. Like the caterpillar transitioning into a butterfly. Perhaps I have mistaken the end of the story as the important part. Does the caterpillar know that it is going to sprout wings, or does it just know that spending some time in the cocoon is a part of the journey? Maybe, as a human, I can be both caterpillar and butterfly over and over again. Maybe, being the butterfly isn’t the point of the story.

One thing I know for certain, staying in the cocoon isn’t the answer. There will be changes, and I will have wings.

Thank you to everyone who said they wanted to read my essay when I mentioned it in a recent Instagram post. Below I have included four steps that I am implementing into my life. I firmly believe that we should always find ways to make time for the things that are important to us. I hope that this helped you in some way. Feel free to leave a comment with your own experiences, or any techniques that have helped you find balance in your life.

Take Action: 4 Steps to Reclaiming Some of Your Lost Roles (Or just doing something that makes you happy!)

1. Make a List: Identify the most important things that you need to do for yourself. This can be as big as career goals, or as little as getting a daily shower uninterrupted.
2. Make a Plan: What needs to happen to make the goals on your list possible? Focus on one item at a time. You can prioritize it by what’s most important, or what is most doable for your situation. Identify what actions need to occur to make your goal happen.
3. Implement Your Plan: Now it’s time to take action. Work on making your plan a reality. Do you need a babysitter? Start asking friends or family, or look for a referral from someone you trust.
4. Celebrate Small Successes: In life things don’t always go as planned, even when you have well defined goals. Learn to be flexible and enjoy each success. Practicing kindness to yourself will help you be happier, and kinder to others. If your plan doesn’t work the first time don’t give up. Modify, adjust, and try again. Remember the OT Mantra: You may not be able to do things in exactly the way you did them before, but you can learn new ways to do what’s important to you.

SaveSave

Quick Standing Workout: Core and Buns: Low Impact

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Hi Everyone!

It’s workout time again! I have a brand new Core and Buns Workout for you. It’s another standing workout, so it’s easy to do anywhere. I use a chair for balance, but you can also use a wall or other sturdy surface.

You will really feel the burn with this workout routine. The small movements, really activate your muscles. If you want to increase the intensity even further you can wear a weighted vest, or add ankle weights or resistance bands to the exercises. I didn’t use any extra equipment, and I found the workout challenging. When you do the workout leave a comment and let me know if you modified and how you feel. Your input helps me to keep the workouts challenging, but do-able.

Technical Difficulties and the unexpected benefit: I actually “filmed” this workout earlier today, but for some reason my camera stopped recording just over a minute into the workout. I didn’t realize there was anything wrong until after I finished the workout. I teach my yoga course on Monday & Friday, so I taught yoga and then re-filmed round two of today’s workout. So thanks to my technical difficulties I got in two rounds of today’s workout!

After the first round of today’s workout.

My husband says that I can be painfully good at finding silver linings, but on challenging days like today, I find it far more useful to dwell on the positives than focus on the negatives. I was having one of those days when nothing seems to be going smoothly. All of the little things that went wrong could have easily become a bad day. I lost my key and couldn’t get into my office, Maverick sobbed when I left him to go teach my class, my video didn’t record, a key popped off of the keyboard to my husband’s tablet and I thought I lost it….nothing significant or life changing (except Maverick crying, that breaks my heart). Sometimes you can choose to change your attitude and focus.

A lot of what you experience has less to do with what happens, and more to do with how you respond to it.

I hope you enjoy today’s workout! It is part of my #BFFitFall Workout Challenge. You can find the full list of workouts under the Weekly Workouts tab on my website.

Use the hashtags #BenderFitness and #BFFitFall on social media when you do your check in posts.

Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule.

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Set Your Interval Timer for 14 Rounds of 10/50.

Right Balanced Leg Pulse: Side
Right Balanced Leg Pulse: Front
Right Balanced Leg Pulse:Back
Left Balanced Leg Pulse: Side
Left Balanced Leg Pulse: Front
Left Balanced Leg Pulse: Back
Flat Back: Toe Press: Right
Flat Back Straight Leg Lift: Hip Closed: Right
Flat Back Open Hip: Right
Flat Back Toe Press: Left
Flat Back Straight Leg Closed Hip: Left
Flat Back Straight Leg Open Hip: Left
Warrior III Squat: Right
Warrior III Squat: Left

Repeat 1-3X

Balanced Leg Pulse Backward

Standing Leg Pulse: Sideways

Standing Forward Leg Pulse

Flat Back Leg Pulse: Closed Hips

Flat Back Leg Pulse with Open Hip

Flat Back Leg Pulse with Open Hip

Flat Back Toe Press

Warrior III Squat: Part 1

Warrior III Squat: Part 2

Week 1: #BFFitFall Workout Challenge: 5 Home Workouts Per Week

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Hi Everyone!

Welcome to this week’s workout schedule! For the month of October I am challenging you to get in five workouts per week! It’s going to be a mix of new and throwback workouts.

Use the hashtags #BenderFitness and #BFFitFall on social media when you do your check in posts.

Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule.

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Workout #1: This is a 30-Minute Total Body Workout, with an included warm-up and cool down. You don’t need any equipment for this workout.

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

Workout #2: This is a Total Body workout, which the very talented Millionaire Hoy filmed for us when I had my son. I am excited to do this workout along with you all, because I was not able to do it the first time around.

20-Minute Fat Burning Workout with Millionaire Hoy

Workout #3:

Standing Core + Glutes Workout: Quiet & Apartment Friendly

Workout #4:

30-Minute Yoga Flow

Workout #5: Brand new Total Body Workout. Grab some dumbbells and you are ready to get sweaty!

Total Body Workout with Fat Burn

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Hi Everyone!

It’s time for a brand new workout! This is a Total Body Workout and Fat Burn. I included a warm-up in the video, and posted a separate cool down video below. That will make it easy to repeat the workout, and add the cool down when you are ready.

Equipment: You can grab two dumbbells and a chair (or something you can put a foot up on) for this workout. If you aren’t ready for the added weight, you can complete the exercises with body weight only. Select the challenge that is right for you. I used 20 pound dumbbells in this video.

Recipes: I added a new Healthy Dessert Recipe on my blog. I shared it previously on Instagram, but also wanted to post it here so it’s easy to bookmark. You can find the recipe here: Healthy Chocolate Bites: Raw, Vegan, Delicious.

Healthy Chocolate Bites

This is Workout #5 in my #BFFitFall Workout Challenge. Let me know how you like it! Are you following the challenge, or did you just try out this workout? Your input helps me decide how to structure future workouts and challenges so be sure to leave a comment and let me know what you think.

We have had a lot of help this week with friends baby sitting our son so that we could film new workouts. Maverick loves working out with me. As soon as we were done filming he ran to the yoga mat to practice his Down Dog Pose and Squats. I love that we are able to expose him to healthy habits from a young age.

Maverick practicing his squats.

Have fun with today’s workout! I hope you enjoy it!

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Warm-Up:

Side Squat Reach-Alternating
Lateral Hop with Reach
Forward/Backward Kick-Right
Forward/Backward Kick-Left
Plie Squat Kick-Alternating

Workout:

Twister Leg Lift Situps
Squat Jump with Floor Tap
Lunge Kicks-Right
Burpees
Lunge Kicks-Left
High Knees
Chair Elbow Twist
Mountain Climbers
Split Squat-Right
Russian Kicks
Split Squat-Left
Jumping Jacks
Thigh Squeeze Leg Lifts
Sumo Pushups or Pushup Rows
Tricep Jack Leg Lift
Bicycle

Repeat 1-3X

IMG_5960

Healthy Chocolate Bites: Raw, Vegan, Delicious

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Hi Everyone!

I just made a batch of these delicious Chocolate Bites. They are a healthy alternative dessert that I don’t feel bad giving to my toddler.

The combination of Dates and Nuts means this recipe is great for digestion, has plenty of Fiber, Vitamins and Minerals. It’s easy, requires no cooking, and is quick to make. These days I always seem to be in a hurry, so speed and ease are important.

I have tried this recipe with Pecans, Almonds, Walnuts and a mixture of all three. The pecan version is my favorite, but you can substitute a different type of nut if you prefer. Let me know if you try it, and how you like it! I like tweaking recipes, until I get them just right. I was thinking of attempting a Mint Chocolate version of these. If that’s a recipe you’d like to see let me know in the comments.

Yummy Pecans!

I hope you enjoy this treat as much as we did.

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Ingredients:

1.5 cups Pecans
1/4 cup natural cocoa powder
1 teaspoon vanilla extract
12-14 Medjool Dates (about 1 cup)- pits removed
1 tablespoon water

Directions:

Put nuts in food processor until finely ground.
2. Add all other ingredients and process until it forms a sticky dough like texture.
3. Roll into balls.
4. Optional: sprinkle or roll in cocoa powder.
5. Chill in refrigerator or freezer and serve.

#benderfitness #yum #chocolate #healthydessert #delicious #dates #pecans #veganfriendly

Add Nuts to Food Processor.

Food Process Nuts Until Finely Ground.

Add All Other Ingredients.

Process Until a Sticky Dough-like Texture is Formed.

Roll Into Balls. Sprinkle with Cocoa Powder. Chill & Serve.

SaveSave

Standing Core + Glutes Workout: Quiet & Apartment Friendly

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Hi Everyone!

Are you ready for today’s workout? This is Workout #3 in this week’s workout schedule. This month I am challenging you (and myself!) to get in 5 workouts per week. I am posting a combination of new and throwback workouts. You can find the schedule HERE.

Yesterday’s workout was a fantastic challenge, with the wonderful Millionaire Hoy. He is a great fitness instructor, and we were lucky to have him film a workout for BenderFitness.

Today’s workout is done completely in standing. You don’t need any equipment, but you can grab a chair to assist with balance. This is a Low Impact routine that is focused on the Core and Glutes. We will utilize the core from every angle to ensure we are maximizing our strength gains.

On a personal note, it feels really good to be back and getting in my workouts consistently. I have some work to do on my eating habits, but it feels great to find my consistency again. It has been a struggle finding time to film new workouts, but I think we are finally finding a balance. Remember that when you see Instagram posts, or photos that make it look easy. It’s not. It takes effort, but it’s worth it.

I have plans to film a longer workout a little bit later this week. When you try this workout let me know how you do. Use the hashtags #BenderFitness and #BFFitFall on social media.

Have fun with today’s workout! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises. Have you done all of the scheduled workouts so far this week, or are you modifying the program? I can’t wait to hear how you are doing!

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Don’t forget to include a Warm-Up and Cool Down.

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

Repeat 1-3X

Swaying Goddess: Part 1

Tip Toe Single Leg Pulse

Tick Tock Goddess Pose

Trunk Rotation

Standing Back Stretch

Flat Back

Star Tap: Part 1

Star Tap: Part 2

Leg Abduction/Rotation: Part 1

Leg Abduction/Rotation: Part 2

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

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Hi Everyone!

It’s workout time! I am excited to bring you guys a brand new workout. For the month of October we are going to be doing a new workout challenge.

My goal is to combine three new workouts per week, with two throwback workouts. So we are aiming for 5-6 workout days each week for the entire month. Of course, you can adjust your schedule to fit your lifestyle, goals and needs.

I have faced a lot of new challenges to my fitness goals over the past year. Having my son changed my life in so many ways. Most of the changes were amazing, but it certainly made my workout routines more difficult. I am going to try and share more of my journey, including the difficulties and the high points.

My challenge to myself is to do each and every one of the workouts that I share on the schedule for this week.

Getting Stronger. Practicing single leg push-ups.

This is workout #1 for the week. Let me know how you do. Use the hashtags #BenderFitness and #BFFitFall on social media.

Leave me a comment: Let me know if the format helped you follow along more easily. I know that a lot of people use my workouts because they are quick, can be repeated, and are easy to fit into your day. The inclusion of the warm-up and cool down increase the video length. I’m interested to see if you find it useful, prefer having just the workout and doing your own warm-up and cool down, or would like to have options for both styles.

Have fun with today’s workout! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises.

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Don’t forget to include a Warm-Up and Cool Down.

Warm-Up:

High Knees March
Jumping Jacks
Slow Mountain Climbers
Ropeless Jumping
High Knees

Workout: *30-Seconds of Cardio Before Each Exercise

Up/Down Dog
Down Dog Press-Right
Down Dog Press-Left
Goddess Squat Heel Pulse
Warrior III-Floor Tap
Warrior III-Floor Tap
Side Plank Reach-Right
Side Plank Reach-Left
Reverse Plank Leg Lift
Spiderman Plank

Cool Down:

March in Place
Side Angle Stretch-Right
Reverse/Peaceful Warrior-Right
Side Angle Stretch-Left
Reverse/Peaceful Warrior-Left
Forward Fold
Standing Back Bend

High Knees March

Jumping Jacks

Slow Mountain Climbers

Ropeless Jumping

High Knees

Up/Down Dog: Part 1

Up/Down Dog: Part 2

Down Dog Press: Part 1

Down Dog Press: Part 2

Down Dog Press: Part 1

Down Dog Press: Part 2

Goddess Pose Heel Press: Part 1

Goddess Pose Heel Press: Part 2

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Warrior III Tap: Part 1

Warrior III Tap: Part 2

Reverse Plank Leg Lift: Part 1

Reverse Plank Leg Lift: Part 2

Spiderman Plank: Part 1

Spiderman Plank: Part 2

March in Place

Side Angle Stretch

Reverse/Peaceful Warrior

Side Angle Stretch

Reverse Warrior

Forward Fold

Standing Backbend Stretch

SaveSave

Better Booty Home Workout: Exercises for a Strong Butt

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Hi Everyone,

It’s workout time! Today’s workout is focused on the Lower Body. Grab two dumbbells (or something around the house to add some resistance to your workout), and get ready to sweat.

Today’s Workout: This routine is created to maximize engagement in the muscles that make up your backside. We will complete exercises that work our tush from every angle. I combined static, dynamic, body weight, weighted and single leg isolation exercises in this workout. This combination will activate, recruit your muscles, and challenge your body to adjust to several different types of challenge throughout the program.

New Workouts: We filmed a brand new workout last night. You can check out my social media accounts for a sneak peek into a few of the exercises from the new workout. I’m creating a new workout challenge.

Have fun with today’s workout! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises.

Melissa

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

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Don’t forget to include a Warm-Up and Cool Down.

Equipment: Interval Timer set for 15 rounds of 10/50 and two dumbbells.

*I used two 20 lb dumbbells. Choose a weight that is appropriate for you.

1. Sumo Squat Hop

2. Crossing Hip Thrust (right)

3. Crossing Hip Thrust (left)

4. Romanian Deadlift (weighted)

5. Goddess Squat (static)

6. Pendulum Squat Hop

7. Leg Series (right)

8. Leg Series (left)

9. Warrior Dead Lift (alternating) (weighted)

10. Table Top (static)

11. Surfer

12. Hip Thrust (right)

13. Hip Thrust (left)

14. Lunge Twist (weighted)

15. Chair Pose (static)

Repeat 1-3X

Sumo Squat Part 1:
Squat with chest lifted, butt reaching back behind you.
Don’t let the knees collapse in.
Video Tutorial: http://instagram.com/p/vL-0RFGHuG/?modal=true

Sumo Squat Part 2: Immediately Return to Part 1 and Hop Directly into the air. Video Tutorial: http://instagram.com/p/vL-0RFGHuG/?modal=true

Crossing Hip Thrust
Complete all reps right, and then all reps left.
Video Tutorial: http://instagram.com/p/vL9-zQkjbc/?modal=true

Romanian Deadlift
Weight of choice. Focus on keeping the back flat.
Butt reaches back with weight in the heels.
Squeeze through the glutes and hamstrings to return to standing.

Goddess Squat
Hold this position. Thighs lower to parallel or as close as you can with knees pressing outward.
Do not allow the knees to collapse inward.
For increased shoulder ROM extend arms as pictured. Hands can also be placed in prayer position.

Pendulum Squat Hop
Start with both legs together in a close leg squat.
Kick the right leg out to the side with the knee facing forward.
Return to Squat. Repeat Left.
From your starting position hop up, driving your hands toward the ceiling.
Repeat.

Leg Series
Start as pictured above.
Keep the hips lifted throughout the movement.
Core and glutes strong and engaged.
Raise the extended leg toward the ceiling.
Lower the hips toward the floor. Immediately press hips and foot back up.
Lower leg to starting position. Repeat.
Complete reps on both sides.

Warrior/Single Leg Deadlift
Focus on keeping the back flat throughout the movement.
Weights stay close to your body.
Back leg extends, knee facing the floor.
Return to standing between each movement.
Complete all reps on both sides.

Table Top Pose
This is a static pose.
Keep the hips lifted.
Straight line from knees, to hips, to shoulders.
Core and glutes strong and engaged.
Finger tips point toward the heels.
Hands directly below your shoulders.
*If you have decreased shoulder ROM you may not be able to form a straight line with your body.
Flexibility increases with time and practice. Do not force it.

Surfer
Keep the back straight.
Hips press back and lower your thighs toward parallel.
Jump into the air and rotate your body 180 degrees.
As you land focus on keeping the back straight and pressing the hips back.

Single Leg Hip Thrust
Press your extended leg up and toward the ceiling.
Try to lift to a single leg table top position.
Bring the hips back toward the hands and repeat the movement.
Complete all reps and repeat on the other side.

Weighted Lunge Twist
Start in standing position with arms bent at the elbows, weight at shoulder level.
Step back toward the corner of the room.
Turn toward the hip of the forward leg.
Bring the weight to the outside of your hip.
Return to start.
Repeat on the other side, alternating.

Chair Pose
Core tight, extend the hips back and bend at the knees.
Hands can reach over head or hold at prayer position.
Hold this pose.

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