One Week Workout Schedule: 6 Workouts You Can Do at Home + Bonus Cardio Burn

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Hi Everyone!

Are you ready to make some healthy choices this week? I hope you said yes, because I am ready to make some positive decisions right along side you. So let’s start with a plan.

The Workout Plan: This week I selected 6 workouts, plus a ten minute bonus cardio workout. All of the workouts can be done with no equipment, however, a few of them do use dumbbells and/or a jump rope. If you don’t have equipment don’t fret. Here at BenderFitness we aim to focus on all workouts that you can do from anywhere without spending a ton of money on equipment.

Jump Rope segments can always be done without a rope. The dumbbell exercises can be completed with body weight, or with something from around the house to add some resistance: water bottles or weighted bags can be used. If you have another idea post it in the comments below!

You can choose to add the cardio bonus to any workout. You should also customize the workouts based on your own goals and current fitness level. How can you do this? I’m so glad you asked! ‘You can modify by varying how many times you go through each workout. For example, you can go through workout #1 once, or you can repeat it up to 3X. You can do that workout in conjunction with the bonus cardio workout, or on it’s own. Not up to the cardio bonus, but want an extra burn? Go for a run, power walk, or hop on a bicycle. This is your health and your body. A huge part of a successful fitness journey is customizing it to your needs.

Hold Yourself Accountable: Any good plan benefits from accountability. Have you ever found that giving yourself a deadline gets you moving? Decide now how many workouts you are going to get in this week and pick a tracking method. I like writing my workouts down on my calendar, as well as doing photo check-ins after my workout.

The calendar gives me a quick visual. If I see a few days in a row without a workout written down I know it’s time to get myself moving again. The photo check-ins remind me that I am a part of the BenderFitness Team. Your check in posts motivate me to keep doing what I’m doing, and hopefully mine motivate you in return.

During the last week I focused on getting myself back on track and into the groove. Let’s commit to sticking to healthy choices together.

My Workouts this Week: As you guys know, I have a busy toddler so although I plan to repeat workouts I am often only able to get in one round. I will be posting my personal check-ins for the workouts on Instagram and Facebook. I will let you know how many rounds I get in. I will also be teaching yoga on Monday and Friday this week (if you want to sub a yoga workout for one of the workouts below you can pick one HERE). A friend is coming over to watch my son this week so I can film new workouts for a new workout challenge I have starting next month. That means I will likely modify my workout schedule a bit this week, but my goal is to follow the schedule below right along with you guys.

New Workouts: At the risk of repeating myself: We have more workouts headed your way! I am working on a new challenge for the month of October.

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

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.

Cardio Bonus: 10-Minute Cardio Fat Burner: Bonus Cardio Workout

High Knees
Mountain Climbers
Burpees
High Knees Lateral Jump
Frog Hopper
Plie Jump
Tuck Jump Burpee
Russian Kicks
Heel Tap Squat Jump
Donkey Kick

Repeat 1-3X

Workout 1: 30-Minute Full Body Workout

Interval Timer: 20 Rounds of 40/50

Reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 40-60 seconds of cardio between each exercise.

*Perform Cardio Burst of Choice between each exercise: High Knees, Jump Rope, or Burpees*

Curtsy Lunge & Curl-Right
Curtsy Lunge & Curl-Left
Down Dog/Dolphin Press
Sit to Stand Thigh Sculpt-Right
Sit to Stand Thigh Sculpt-Left
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Windshield Wiper Dips
Lunge Jump Squats
Down Dog Toe Touch Stretch-Right
Down Dog Toe Touch Stretch-Left
Pretzel Lift-Right
Pretzel Lift-Left
Squat to Curtsy Lunge Kick-Alternating
Warrior Deadlift to Row-Right
Warrior Deadlift to Row-Left
Side Plank Hold-Right
Side Plank Hold-Left
Single Leg Frogger Pushup
Wood Chopper-Alternating

Repeat 1-2X

Workout 2: 20-Minute HIIT Core & Legs:

Set your timer for 15 rounds of 30/50.
30 Seconds Core. 50 Seconds Max Reps.

-Core Series
1. High Knees
-Core Series
2. Burpees
-Core Series
3. Squat Kick (right)
-Core Series
4. Squat Kick (left)
-Core Series
5. Side Lunge Kick (right)
-Core Series
6. Side Lunge Kick (left)
-Core Series
7. Superman Squat Jump
-Core Series
8. Round Kick Double Jab (right)
-Core Series
9. Round Kick Double Jab (left)
-Core Series
10. Tripod Jump (right)
-Core Series
11. Tripod Jump (left)
-Core Series
12. Side Plank Knee/Lift (right)
-Core Series
13. Side Plank Knee/Lift (left)
-Core Series
14. Frogger
-Core Series
15. X-Jumps

Repeat 1-3X

Workout 3: Tight Body Fat Burner Workout:

Intervals: 15 Rounds of 10/50.

Reps:
Beginner: 10 Reps, 30 Second High Knees
Intermediate: 15 Reps, 40 Second High Knees
Advanced: 20 Reps, 50 Second High Knees

1. High Knees
2. Mountain Climber Pushup
3. Wood Chopper (right)
4. Wood Chopper (left)
5. Prone Elbow Twist
6. Walk the Plank Step Outs
7. Ball Pull or Frogger
8. High Knees
9. 3-Part Abs
10. Hip Drop Side Plank (right)
11. Hip Drop Side Plank (left)
12. Speed Skater (Side Lunge Reach)
13. Burpee
14. Dive Bomber/Up-Down Dog
15. High Knees

Repeat 1-4X
Optional: 30 Minutes of Cardio

Workout 4: Core & Arms Workout: 10-Minutes

1. Burpee
2. Twisting V-Up
3. Walk the Plank
4. Russian Twist
5. Superman Push-up
6. Oblique Drops (right)
7. Oblique Drops (left)
8. Frogger Push-up
9. Side Plank Hip Drop with Leg Lift (right)
10. Side Plank Hip Drop with Leg Lift (left)

Repeat 1-3X

Workout 5: Jump Rope & Butt Sculpt

Set your Interval Timer for 15 rounds of 10/50.

1. Jump Rope
2. Burpee
3. Jump Rope
4. Warrior Deadlift (right)
5. Jump Rope
6. Warrior Deadlift (left)
7. Jump Rope
8. Bulgarian Split Squat (right)
9. Jump Rope
10. Bulgarian Split Squat (left)
11. Jump Rope
12. Single Leg Sit to Stand (right)
13. Jump Rope
14. Single Leg Sit to Stand (left)
15. Jump Rope

Repeat 1-4X

Workout 6: 15-Minute Dumbbell Sculpt

Max reps 10/50 (15 rounds)
or
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Plank Row

2. Squat and Press

3. Tricep Extension

4. Lunge Row (right)

5. Lunge Row (left)

6. Dumbbell Swing (right)

7. Dumbbell Swing (left)

8. Split Squat (right)

9. Split Squat (left)

10. Romanian Deadlift

11. Dumbbell Heel Press & Curl

12. Wood Chopper (right)

13. Wood Chopper (left)

14. Warrior III Curl (right)

15. Warrior III Curl (left)

Repeat1-3X

BenderFitness Quick Pick Workout: Fast Total Body Workout-No Equipment

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Hi Everyone!

Today I am sharing my #BFQuickPick Workout. It’s a quick workout that will get your heart rate up, boost your metabolism, and it’s easy to fit in throughout the day.

I did one round of this workout this morning. It was a short boost, that helped with my energy. It was fast enough that I could fit it in with minimal interruption from my one year old son. He did think it was hilarious to crawl under me during the Spiderman Planks, but I just used it as extra motivation to really keep my glutes/thighs working to keep my knee parallel to the ground.

I am going to share more quick pick workouts in the future. I will still be posting new full length workout videos, but I think this will make a nice addition to our longer workouts.

Below I have included photos and written descriptions of each exercise. I recommend challenging yourself to complete the routine as quickly as possible (with good form!) Time yourself, and if you go for a second round (or repeat the workout in the future) aim to beat your original time. The added challenge is a great motivator. I find it useful to keep a workout journal or calendar so you have a quick visual reference for how many workouts you are getting in. It also makes it easier to see patterns, which can help you create a more efficient workout schedule.

Life Update: I am teaching a yoga course at Penn State Beaver this semester, so I am doing Yoga with my class 2X per week. We end each of our workouts with meditation, and having that time has been a great way to re-center myself.

New Workouts: We have more workouts headed your way! I am working on a new challenge for the month of October.

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 workouts.

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.

20 Down Dog Toe Taps
20 Heel Tap Leg Lifts
20 Spiderman Plank
20 Hip Thrusts Per Leg
20 Plie Squats
20 Burpees

Down Dog Toe Tap: Start in Plank and lift to Down Dog position. Reach right hand toward left foot, return to start, repeat on the opposite side. That is one rep.

Heel Tap Leg Lifts: Turn your toes slightly out at an angle. Tap the heels together, and squeeze the inner thighs with each tap. At the same time lift your legs, and lower. Modification Hint: If you aren’t ready for the heel tap, substitute a regular leg lift. Hands can be placed below the hips and head can remain on the ground.

Spiderman Plank: Start in plank position. Lift your right leg, and bring your knee to your right elbow. Your knee should be pointed away from your body and parallel to the floor. Return to starting position and repeat on the left side. That is one rep. Hint: Keep your hips as still as possible throughout the movement. Hands should be below your shoulders.

Hip Thrust: Place your hands on the floor directly below your shoulders. Fingertips point toward your feet. Bend your knees to make a 90 degree angle when you lift your hips (as pictured). Lift one leg and press it toward the ceiling, lowering your hips toward the ground, and immediately pressing hips back up. Complete all reps on one side and then repeat on the other side.

Plie Squat: Stand with your feet slightly wider than shoulder distance apart. Turn your toes out at an angle. As you lower to a squatting position tuck your tailbone under, and press your knees open toward the wall behind you. Press through your heels to return to standing position.

Burpee: Squat from standing, jump your feet back to plank. Complete one push-up (optional), and jump your feet forward. Jump into the air. Repeat.

One Week Workout Schedule: All Home Workouts

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Hi Everyone!

I hope you are ready for a great week of workouts! Below I have posted 5 workout videos, plus a post workout stretch, and a 10-minute Bonus Cardio workout.

Make this schedule your own. The focus this week is on full body exercises programs. We are utilizing lots of compound movements to maximize the fat burn, and incorporate strengthening throughout the program.

Don’t be afraid to modify. You can make any plyometric move lower impact by modifying the exercise to exclude the jump. For example, jump squats, can be a jump and squeeze. You can add a weighted vest or grab some dumbbells if you want to increase the intensity. One of my favorite ways to modify a workout is to do one round HIIT, and a second round for Reps (normally I do 20-reps). I want you to start listening to your body, recognizing when you need rest, and when you can push a little bit harder. You make gains during rest, so don’t skimp on resting.

The Bonus Cardio Workout can be added to any of the other exercises if you are ready to increase the intensity. Listen to your body. You will know if you are ready for it. You can also increase the intensity by repeating the workouts. Each workout can be repeated up to 3X, and paired with cardio of choice. I typically aim to keep my workouts 60-minutes or less total (including the workout routine and any extra cardio). There are also plenty of days when I “only” do one round of the workout. You can also choose any alternate cardio (walking, running, cycling, swimming, jump rope, etc).

My Goal: My current goal is to become more consistent with my workouts. My son turned one in July, and over the course of the past year I have found it very difficult to consistently stick to a workout schedule. I have to admit, I thought it would be easier. I am having trouble prioritizing my own needs. There is always something else that needs to be done. That said, I need to get on track for myself, for all of you, and for BenderFitness to continue successfully into the future.

This is something I know about myself: When I get off track with my workout schedule I have less energy. I am tired, and although I mentally want to workout, it feels impossible. When I decide to do it anyway my energy gets better, and so does my motivation. The more consistent I am, the better I am able to make exercise and health a priority. I also make healthier food choices when I am working out. Exercise helps regulate the way your body processes sugars, and can decrease cravings, and that is certainly true for me.

I’m ready to re-start my journey and create a consistent routine.

New Workouts: We have more workouts headed your way! I am working on a new challenge for the month of October.

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 workouts.

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.

Workout #1: Tight Body Fat Burning Workout:

Workout 1: Metabolism Wake-Up Call: No Equipment Home Workout

Workout 2: Full Body Sculpt & Sweat: 15 Minute HIIT

Workout 3: 20-Minute Full Body Fat Burning Workout: HIIT

Workout 4: 15-Minute Legs and Core: Home Workout Exercises

Workout 5: Ten Sun Salutations

Quick Post Workout Stretch:

Cardio Bonus: This can be added to any workout:

SaveSave

Weekly Workout Schedule: Total Body Home Workout Plan

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Hi Everyone!

Are you ready for this week’s workout schedule? This week’s plan will work your entire body. It includes workouts for burning fat and strengthening your core, arms, back, legs, and glutes. This is a fantastic home workout schedule. The workouts are quick, but you can repeat them up to three times each day if you want to increase the intensity. If you only have time for one round that’s okay too! I often have questions or comments from people asking if it’s worth doing “just” one round. The answer is Absolutely! Push yourself hard during your one round, and pair it with healthy food choices.

Don’t be afraid to modify your workouts to suit your own needs. For example, if you are a fitness warrior and you want to increase the intensity you can add a weighted vest or dumbbells to the workouts to increase the challenge. If you are unable to jump during a specific exercise substitute the low impact variation for that workout move. Not sure what substitutions to make? Leave a comment!

Typically any jumping exercise is a harder variation of a basic movement (IE Squats become Jump Squats). It doesn’t mean that anything is wrong with doing the basic movement, we are just increasing the challenge, and varying the intensity of the workout. Variety helps prevent your body from adjusting and allows you to break through any plateaus.

A huge part of building a healthy lifestyle is learning what works best for your body. That doesn’t mean you can’t push yourself beyond your current limitations. It just means recognizing the healthiest way to build your strength.

As Bruce Lee Said: Adapt what is useful, reject what is useless, and add what is specifically your own.

New Instagram: I created a secondary Instagram account. I keep my BenderFitness account workout specific, but I created a new account: @Melissa_Bender_Life

I will still be posting on my @BenderFitness account, but if you want to see more generalized posts you can follow me on the new account. I can’t promise it will be exciting. Most likely it is going to include lots of photos of books, because I am obsessed with reading. It will be posts that aren’t workout specific. I try to keep my BenderFitness account more streamlined.

New Workouts: We have more workouts headed your way. Jesse has been out of town so we were unable to film, but he is headed home and we will be back to our routine soon.

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 workouts.

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.

Workout #1: Tight Body Fat Burning Workout:

Workout #2: 10-Minute Booty Sculpt Workout:

Workout #3: Standing Workout Combo:

Workout #4: Quick Arm & Back Workout and 10-Minute Tighter Tummy Workout:

Workout #5: Yoga Stretch & Strength:

Weekly Workout Schedule: Five Workouts You Can Do at Home

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Hi Everyone!

It’s that time again…Workout Time!

My schedule has been really challenging lately, and I haven’t been able to post as much as I would like. So today I am sharing a workout schedule for the whole week. That way you can reference this blog post for your workouts, and any additional workouts I post are a bonus (or can be done during next week’s workout schedule).

I posted a warm-up, five workouts, and a stretching video that can be completed after your workout. You can add 30-Minutes of cardio of your choice to any workout. The workouts can be done 1-3X (on their own or with cardio). Make the selection that is best for your body and goals. You should include 1-2 full rest days each week.

Below you will find the link to the full workout breakdown for each routine, as well as the individual video. If you want to see the workout breakdown where each exercise is listed click on the link in the workout title above each video.

My Workouts: Classes at Penn State Beaver start up again today. I am teaching a Yoga course this semester, so I will be getting in yoga flows at least 2X per week. This is a beginner class so we will be starting with an introduction to Sun Salutations. You can find a Sun Salutation Video Here if you would like to add this to your routine. Sun Salutations are a wonderful full body exercise.

New Instagram: I created a secondary Instagram account. I keep my BenderFitness account workout specific, but I created a new account: @Melissa_Bender_Life

New Workouts: We have more workouts headed your way. We are really honing in on having a filming schedule again so I can blog more consistently. With help from our friends we are making it happen.

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 workouts.

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

Always Remember to Warm-Up Before Your Workouts! It helps you maximize the benefits of your workout and get a better burn, and also helps reduce your risk of injury.

Warm Up:

Workout 1:

20-Minute HIIT: Core and Legs Workout

Workout 2:

16-Minute Total Body Workout: No Equipment

Workout 3:

Standing Workout: Lower Body

Workout 4:

Tight Core Body Weight Workout

Workout 5:

Full Body Shake Down Workout Breakdown Link

Post Workout Stretch:

15-Minute HIIT: Legs and Core: Home Workout Exercises

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Hi Everyone!

It’s workout time! Today we are doing a 15-Minute Per Round workout focused on strengthening and sculpting your core and legs. I wore a weighted vest for this workout to add some resistance. You can do this workout with body weight only, a weighted vest, or with dumbbells.

My son likes lifting/moving my dumbbells so I have them hidden from him right now so he doesn’t get hurt. He is 13-months old now and has no fear. He climbs everything, opens doors, and runs everywhere.

My little daredevil.

Today’s Workout: You can go through this workout 1-3X. Make it work with your schedule. You can pair it with 30-Minutes of cardio, or do it on it’s own.

Let me know what you think of the workout. I love seeing your comments, photos, and check-in posts when you complete a BenderFitness workout.

Life Update: I am still struggling to find a balance with my schedule. I want to film more workouts, and post more. I am really struggling to find the time. Thankfully we have some friends who have volunteered to help watch Maverick so we can film more often.

New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life

I will still be posting on my @BenderFitness account. The new account includes more generalized posts. That means lots of baby photos, random occupational therapy tips, book reviews, fashion, and normal life experiences that aren’t necessarily related to fitness. I try to keep my BenderFitness account more streamlined.

Have fun with today’s workout! Let me know how you feel, if you need ideas for modifications, and how you are doing with the workouts. I love hearing from you! My baby is ready for play time so I have to run. I will talk to you all soon.

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

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

Repeat 1-3X

Sumo Squat: Part 1

Sumo Squat: Part 2

Sumo Squat: Part 3

Warrior III: Part 1

Warrior III: Part 2

Warrior III

Frogger: Part 1

Frogger: Part 2

Hip Press/Glute Bridge: Part 1

Hip Press/Glute Bridge: Part 2

Hip Lift: Part 1

Hip Lift: Part 2

Hip Lift: Part 2

Bicycle: Part 1

Bicycle: Part 2

Rock the Boat: Part 1

Rock the Boat: Part 2

Cheek to Cheek Plank: Part 1

Cheek to Cheek Plank: Part 2

Cheek to Cheek Plank: Part 3

Superman

Squat

Alternating Lunge: Part 1

Alternating Lunge: Part 2

Alternating Side Lunge: Part 1

Alternating Side Lunge: Part 2

Forward Lunge Lift: Part 1

Forward Lunge Lift: Part 2

SaveSave

20-Minute Boot Camp HIIT: Body Weight, Fat Burning Home Workout

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Hi Everyone!

I hope you’re ready to workout today! I have a fun workout on the agenda. It’s a 20-Minute HIIT Boot Camp with Jesse. Be prepared to sweat, and maybe even get in a few laughs. Jesse has great energy and a sense of humor.

Grab a chair, or a bench for this workout. If you don’t have one you can modify and do the exercises from the floor. You don’t need any other equipment during this workout. Of course, you can add weights or a weighted vest to increase the challenge. Be sure to warm-up before exercising. It will help prevent injury, and also maximize the benefits of your workout. Your warm-up should be enough to elevate your heart rate, and get your blood pumping. 5-10 minutes is generally a good warm-up time.

I am working on filming today. I was out of town for a long weekend trip for my family reunion, but I am back now, and ready to blog and share with you all! It was wonderful to spend time with 4 generations of my family. Having strong social and family connections is very beneficial to your health.

New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life

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

Click the link to –Buy a Gymboss now.!
Set Your Timer for 15 Rounds of 30/50.

*30 Seconds of Cardio Before Each Exercise.

Squat Jump
Single Leg Glute Bridge-Right
Single Leg Glute Bridge-Left
Lunge Hop-Right
Lunge Hop-Left
Plank Crunch
Oblique Leg Adduction-Right
Oblique Leg Adduction-Left
Mountain Climbers
Toe Touch Jump
Tricep Dips
Monkey Pushups
Crab Toe Touch
Decline Slow Mountain Climbers
Burpees

Repeat 1-3X

Squat Jump: Part 1

Squat Jump: Part 2

Squat Jump: Part 3

Single Leg Glute Bridge (Floor Variation): Part 1

Single Leg Glute Bridge (Floor Variation): Part 2

Single Leg Glute Bridge Elevated

Lunge Hop: Part 1

Lunge Hop: Part 2

Plank Crunch: Part 1

Plank Crunch: Part 2

Oblique Leg Adduction: Part 1

Oblique Leg Adduction: Part 2

Mountain Climbers: Part 1

Toe Touch Jump: Part 1

Toe Touch Jump: Part 2

Toe Touch Jump: Part 3

Dips: Part 1

Dips: Part 2

Monkey Pushups (Down Dog Press): Part 1

Monkey Pushups (Down Dog Press): Part 2

Crab Toe Touch: Part 1

Crab Toe Touch: Part 2

Decline Slow Mountain Climber: Part 1

Decline Slow Mountain Climber: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Burpee: Part 4

Burpee: Part 5

High Knees

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15-Minute Sculpted Body Workout & 15-Minute Fat Burning Workout

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Hi Everyone!

It’s workout time! I have two workout options for you today. The first is a 15-Minute Sculpted Body Home Workout. I completed/filmed this workout for reps, and it utilizes dumbbells.

The second workout option is a timed exercise video. I used a stability ball, and dumbbell during this workout, but you can modify all of the exercises to be done with body weight only. I do recommend using a weight if you have one, because it will improve the challenge of the workout.

You can choose one workout, and save the other for tomorrow. If you’re feeling feisty you can pair both workouts together. Make your workouts fit your needs and your lifestyle. That will help you be most consistent, and stick to your workout program.

The Importance of Rest: Be sure to incorporate rest days into your weekly workout schedule. Rest is when your muscles recover and grow stronger. During the workout you create small muscle tears. You actually gain strength during the repair process, which happens when you rest.

Sleep also helps improve your results, strength, and overall health. If you have trouble sleeping, incorporating a pre-bedtime meditation can help. I used to suffer from terrible insomnia when I was a young teenager. I got rid of my insomnia, and became a wonderful sleeper, by learning how to focus on my breathing as soon as I got into bed. These days I fall asleep as soon as my head touches the pillow.

New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life

Have fun with today’s workout! Let me know how you feel, if you need ideas for modifications, and how you are doing with the workouts. I love hearing from you!

Melissa

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

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

Workout 1:

With Weights: 10 Reps Per Exercise
Body Weight: 15-20 Reps Per Exercise

1. Squat Tap
2. Weighted Crunch Tap
3. 1 Leg Squat (right)
4. 1 Leg Squat (left)
5. Weighted Temple Tap
6. Curtsy Lunge Twist
7. Romanian Deadlift
8. Bent Over Row
9. Chest Press
10. Extend and Curl

Repeat 1-4X
Optional: Pair with 30-Minutes of Cardio

Workout 2:

Equipment: –Buy a Gymboss now. Interval Timer set for 15 Rounds of 10/50, Stability Ball, Dumbbell.

1. High Knees
2. Mountain Climber Core Lift
3. Wood Chopper (right)
4. Wood Chopper (left)
5. Prone Elbow Twist
6. Walk the Plank Step Outs
7. Ball Pull or Mountain Climber
8. High Knees
9. 3-Part Abs
10. Hip Drop Side Plank (right)
11. Hip Drop Side Plank (left)
12. Speed Skater (Side Lunge Reach)
13. Burpee
14. Dive Bomber/Up-Down Dog
15. High Knees

Repeat 1-4X
Optional: 30 Minutes of Cardio

High Knees

Mountain Climber Core Lift: Part 1

Mountain Climber Core Lift: Part 2

Mountain Climber Core Lift: Part 3

Wood Chopper: Part 1

Wood Chopper: Part 2

Prone Elbow Twist

Walk the Plank Step Outs: Part 1

Walk the Plank Step Outs: Part 2

Ball Pull: Part 1

Ball Pull: Part 2

3 Part Abs: Part 1

3 Part Abs: Part 2

3 Part Abs: Part 3

Hip Drop Side Plank: Part 1

Hip Drop Side Plank: Part 2

Speed Skater (Side Lunge Reach): Part 1

Speed Skater (Side Lunge Reach): Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Dive Bomber/Down Dog: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 3

High Knees

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16-Minute Full Body Workout: No Equipment, Home Exercises

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Hi Everyone!

Are you ready to workout? Today’s exercise routine requires no equipment, and can be done anywhere. This is a quick workout, 16-minutes per round. I provided the breakdown to do this routine for time (HIIT) or Reps. Choose the option that best suits your needs. I actually love to do one round for time, and one round for reps. I enjoy the different challenges for each workout style.

Amp Up the Intensity: If you want to increase the intensity you can do so by adding some resistance. Complete some of the exercises with dumbbells, or while wearing a weighted vest.

BenderFitness Update: I am working on getting new workouts up and posted to share with everyone. I am slowly, but surely getting back on track with new exercise posts. It feels good to be here, and sharing with everyone again. My friend who has been babysitting so we can film new workouts had a really bad fall that resulted in an orbital fracture. I am praying for her to heal quickly, so if you can send her positive thoughts/well wishes that would be greatly appreciated.

Food/Diet: I am working on more Food and Diet related posts. I am a big proponent of creating a healthy relationship with food. I see so many damaging ideas about food, and I want to help people create a more positive experience when it comes to eating and making healthier choices.

New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life

I will still be posting on my @BenderFitness account. The new account will include more generalized posts. That means lots of baby photos, random occupational therapy tips, book reviews, fashion, and normal life experiences that aren’t necessarily related to fitness. I try to keep my BenderFitness account more streamlined to health and fitness.

Have fun with today’s workout! Let me know how you feel, if you need ideas for modifications, and how you are doing with the workouts. I love hearing from you!

Melissa

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

PPS If you want to help support BenderFitness so we can 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 16 Rounds of 10/50.

Or complete this workout for Reps:

Beginner-10 Reps per Exercise
Intermediate: 15 Reps per Exercise
Advanced: 20 Reps per Exercise

Repeat 1-3X

High Knees
Pushup to Lunge (alternating)
Jumping Jacks
Dead Bug Situp
Surfer Burpee
Leg Raise/Hip Lift
Mountain Climber
Lunge Kick-Right
Lunge Kick-Left
Supergirl Pushups (or Plank)
Tuck Jump
Kick Back-Right
Kick Back-Left
Pendulum Squat
Wood Chopper-Right
Wood Chopper-Left

Optional: Pair with 15-30 Minutes of Cardio

High Knees

Pushup to Lunge: Part 1

Pushup to Lunge: Part 2

Jumping Jacks

Dead Bug Situp

Surfer Burpee: Part 1

Surfer Burpee: Part 2

Leg/Hip Lift

Mountain Climber

Lunge Kick: Part 1

Lunge Kick: Part 2

Supergirl Pushup

Tuck Jump

Kick Back

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Wood Chopper: Part 1

Wood Chopper: Part 2

Ready to Repeat the Workout?

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15-Minute HIIT: Interval Fat Blasting Workout

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Hi Everyone!

Welcome to today’s workout routine. You don’t need any equipment to get in an awesome workout. Just make sure you have some space and get ready to push and make yourself stronger, healthier and more fit.

I posted a link to an alternate workout on my Instagram & Facebook pages. You can find that 21-Minute HIIT Workout here: 21-Minute HIIT Full Body Workout. It’s a favorite of mine, because it is fantastic for building lean muscle, boosting your metabolism and burning fat.

Walking with my baby boy.

How do you keep moving throughout the day? I had some errands to run today. Whenever I have things on my to-do list that are within walking distance (with safe paths for the stroller) we walk there. When I bring Maverick to our local playground it’s just under a mile away, so we walk there and back. Simply adding more activity into your day can help with your overall health and fitness. What small changes do you make in your routine that help with your fitness/health?

New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life

Have fun with today’s workout! Let me know how you feel, if you need ideas for modifications, and how you are doing with the workouts. I love hearing from you!

Melissa

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

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

Equipment: –Buy a Gymboss now.

Intervals:
50 Seconds Max Reps
10 Seconds Rest

*Push as hard as you can, but listen to your body. If you need to: decrease the interval, and increase the rest as you build up to 50/10 seconds.

1. Push-up Jacks
2. Jump Squat
3. High Knees
4. Plank Tap (right)
5. Plank Tap (left)
6. High Knees
7. Hip Thrust (right)
8. Hip Thrust (left)
9. High Knees
10. Lunge Jump
11. Burpee
12. High Knees
13. Super Taps
14. Leg Circles
15. High Knees

Repeat 1-3X

(Description of exercises below)

Push-up Jacks:

Start in Plank Position with your feet together. Jump your feet out in a “jumping jack” motion. From this position do one push-up.

Modification: Complete Plank Jacks, omitting the push-up until you build enough strength. If this is to intense, hold plank position, until you build up to 60 seconds, and then try the more difficult variation.

Jump Squat:
Stand with feet slightly more than hip distance apart. Push your hips toward the wall behind you and lower into a squat position, with thighs parallel (or slightly below parallel) to the floor. From this position jump up into the air, straightening your body. Land with knees slightly bent and immediately return to the squating position.

High Knees:
Run in place, focusing on keeping the core activated/tightened. Pump arms, and raise knees to hip height.

Plank Tap:

Start in a forearm plank with hands clasped, elbows below your shoulders. Lift the right leg, and bring it in over your left heel, squeezing the thighs together. Extend the leg out to the side, and tap the floor. Repeat to the left.

Hip Thrust:

Place hands directly beneath your shoulders, fingers pointing toward your toes. Bring the left heel in toward your glutes, extend the right leg and lift your hips from the ground.
Thrust the hips into the air, while pressing through the standing heel. Extend the right leg toward the ceiling as you lift your hips. Repeat on the opposite side.

Lunge Jump:

Start in a Lunge Position. Both knees bend at 90 degree angles, front thigh should eb parallel to the floor, knee over ankle. Jump into the air and reverse the position.
Burpee:
Squat down, place both hands on the floor in front of you and jump out to a plank position. Do one pushup, jump feet forward toward the hands. Lift the hands and jump toward the ceiling. Return immediately to the starting position and repeat.

Super Taps:

Lie face down on your stomach. Extend your legs backward, slightly lifting so that your knees are off the floor. Cross the heels, alternating sides, and squeezing the glutes throughout the movements.
Leg Circles:
Lie face up, with arms extended next to your, or stretched overhead. Keeping your hips as still as possible, with low back on the floor circle your feet. Reverse directions of your circle every 5 reps.

35-Minute Yoga Flow: Lean Strength and Stretch

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Hi Everyone!

I have a new Yoga Flow to share with you today. With Yoga it’s important to focus on your body and your breathing. I encourage you to focus on being present in the moment, and with the movement.

One of my favorite things about yoga is the mind/body connection. It is an amazing way to center yourself, and practice letting go of life’s stressors. Concentrate on each pose, how your body feels, and what you are doing. We are used to multi-tasking- I multi-task so often that the word multi doesn’t seem extensive enough. During exercise it’s a great time to bring yourself back into what you are doing. We have to practice being alert to the present moment.

Remember, don’t ever push to the point of pain. You should feel a stretch, and maybe even muscle burn, but not pain. Learn to respect your body’s current limitations. With practice you will find that you can expand your stretch, and incorporate new poses into your practice.

I end this flow in Savasana. It is an amazing pose for relaxation. When I teach my group yoga classes I always end with Savasana and a guided relaxation. Let me know in the comments if you would like me to include the guided relaxation at the end of my next yoga flow (or even in a video on it’s own).

If you need suggestions for modifications please let me know in the comments below. Do not be hard on yourself during your practice. Flexibility can vary from day to day. Certain poses may be difficult, and then suddenly you “get it.” Try to focus on being grateful for what your body is capable. Don’t worry about comparisons (even with yourself), and just honor what your body is capable of today.

I hope that you enjoy today’s yoga flow. I have more new workouts headed your way!

New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life

I will still be posting on my @BenderFitness account, but if you want to see more generalized posts, book reviews, etc, you can follow me on the new account. Most likely it is going to include lots of photos of books, because I am obsessed with reading. It will be posts that aren’t workout specific. I try to keep my BenderFitness account more streamlined.

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

Some of the poses you will find in this workout. There are several more in this flow:

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15-Minute Plyo HIIT Fast Fat Burn & 10-Minute Total Core Workout

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Hi Everyone!

It’s workout time. Today I have a powerful workout combination for you. The first video is a 15-Minute Plyometric HIIT Fat Burn. The second video is a 10-Minute Total Core Workout. You will work your entire body with this combination, with a focus on strengthening and sculpting your mid-section.

Push yourself hard, focus on form, and you will get in an amazing Total Body Workout.

New Workouts: I am working on getting my newest workout videos uploaded and edited for you. Technical difficulties seem to be a way of life right now. I have used Apple products for years, but I am getting very disillusioned with the number of issues I have had with their equipment over the past year.

I am getting it all figured out, but it’s frustrating and time consuming. Right now I feel like I’m on a treadmill of accomplishment: no matter how hard I work I am running hard without getting anywhere. I feel so melodramatic for typing that, but the frustration is real my friends!

Despite that, I am determined to make it happen. I will find a way and prevail in the end. I am too stubborn to do otherwise.

Photo from my newest yoga flow….The video refuses to import to my computer.

New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life

Have fun with today’s workout! I will get the new videos up ASAP when I am done fighting my phone, my computer, and possibly punching a pillow a few times. 😉 Perhaps I should make meditation and yoga a priority for the next few days….

See you soon! Remember, aim for a total workout time of 30-60 minutes. You can pair the videos, repeat one, or repeat both. Make the routine work for your needs. Tag me in your photos!

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

Interval Timer Set for 15 Rounds of 10/50. –Buy a Gymboss now.

1. Jump Rope (or Ropeless Jumping)
2. Squat Jump
3. Tuck Jump Burpee
4. Bridge Hopper (right)
5. Bridge Hopper (left)
6. Frogger
7. Warrior Lunge Jump
8. Speed Skater
9. Mountain Hopper
10. Tap & Punch Squat Jump
11. High Knees Burpee
12. Down Dog Hop
13. Wide Leg Frogger
14. Lunge Jump
15. Russian Kicks

Repeat 1-3X

Max reps during each 50 second interval, or:

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

1. Knee Drop Plank
2. Heel Tap Abs
3. Heel Tap Prone
4. Temple Tap Abs
5. Side Plank Twist (right)
6. Side Plank Twist (left)
7. Reverse Situp
8. Leg extensions
9. Crescent Plank (right)
10. Crescent Plank (left)

Repeat 1-3X

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Tight Core Body Weight Workout: 15 Minute HIIT-No Equipment Fat Burn

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Good Morning Everyone!

It’s workout time again! I have a throwback workout for you today, but I am also filming a brand new workout (or two if I am up to it!) this evening.

If you haven’t tried my last new workout yet you can find it here: 16-Minute Total Body Workout: No Equipment, Body Weight Fat Burn. It was a great full body workout and fat burn. I was wiped out after one round. It is definitely one I will be repeating. I am looking forward to seeing my strength progress again.

The Workout: This is a full body workout with an emphasis on working your core from every angle. The muscle fibers that make up your midsection require movement in all planes to maximize activation. In other words, this routine will work all of the muscles that make up your tummy, sides, and low back. A true core workout will exercise these muscles in all planes of movement to create strength and support.

I also included cardio based movements throughout this workout to maximize fat burning and elevate your heart rate. As always, focus on form and listen to your body. Go for maximum repetitions, but don’t sacrifice your body alignment.

New Workouts: We have more coming! Being back on a more consistent filming schedule has me feeling much better. I have missed bringing you new workouts. It has rejuvenated my desire to create new content to share here.

New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life

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

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

Interval Timer Set for 15 Rounds of 10/50. –Buy a Gymboss now.

High Knees
Prone Heel Tap
Mountain Climber
Heel Tap Abs
Burpees
Side Plank Knee Circles (right)
Side Plank Knee Circles (left)
High Knees
Heel Tap Jump Squats
Walking Pushups
High Knees
Side Kick Squat (right)
Side Kick Squat (left)
Mountain Climbers
Burpee

Repeat 1-3X

High Knees

Prone Heel Tap

Mountain Climbers

Heel Tap Abs

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Side Plank Knee Circles

Heel Tap Squat Jump

Walking Pushups: Part 1

Walking Pushups: Part 2

Walking Pushups: Part 3

Squat to Side Kick: Part 1

Squat to Side Kick: Part 2

Post Workout Sweat

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

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Hi Everyone!

I hope you are ready for today’s workout. This is a fantastic full body workout. You will burn fat and build lean muscle. You don’t need any equipment, just your body and some space. The video and photo tutorials are below.

This workout kicked my butt! Seriously. I maxed out on several of the exercises and could not do any more. My legs were shaking when I walked down the stairs after this routine. This is a great workout, and also a reminder that I have some work to do to re-build my strength.

I will definitely be repeating this workout in the future. I think it will be a great fitness test for me to re-try it and see if I can get through the moves without stopping or modifying.

New Instagram: I created a secondary Instagram account. I keep my BenderFitness account workout specific, but I created a new account: @Melissa_Bender_Life

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

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

Equipment: –Buy a Gymboss now. Set Your Interval Timer for 16 Rounds of 10/50.

Twisting Leg Lift
Squat Jump
Lunge Kick-Right
Burpees
Lunge Kick-Left
High Knees
Chair Elbow Twist
Mountain Climber
Lunge Squat-Right
Russian Kicks
Lunge Squat-Left
Jumping Jacks
Criss Cross Leg Lift
Pushups
Tricep Jack Leg Lift
Bicycle

Repeat 1-3X
*This workout kicked my butt (as you will see in the video). I only went through it 1X.*

Twisting Leg Lift

Twisting Leg Lift

Squat Jump: Part 1

Squat Jump: Part 2

Lunge Kick: Part 1

Lunge Kick: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Burpee: Part 4

Lunge Kick: Part 1

Lunge Kick: Part 2

High Knees

High Knees

Chair Twist: Part 1

Chair Twist: Part 2

Chair Twist: Part 3

Mountain Climbers: Part 1

Mountain Climbers: Part 2

Lunge Squat: Part 1

Lunge Squat: Part 2

Russian Kicks: Part 1

Russian Kicks: Part 2

Lunge Squat: Part 1

Lunge Squat: Part 2

Jumping Jacks: Part 1

Jumping Jacks: Part 2

Criss Cross Leg Lift: Part 1

Criss Cross Leg Lift: Part 2

Push-ups: Part 1

Push-ups: Part 2

Pushup Modification: Back Straight

Pushup Modification: Back Straight

Tricep Leg Lift Jack: Part 1

Tricep Leg Lift Jack: Part 2

Tricep Leg Lift Jack: Part 3

Bicycle

Boat Pose (my modification for Bicycle)

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15-Minute Total Body Workout + 10-Minute Lower Body Focused Exercise (Home Workouts)

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Hi Everyone!

Welcome to today’s workout combination. I have two workout videos, and the workout breakdowns, posted below.

The Workouts: The first workout is focused on the Lower Body. You can use dumbbells or a barbell for some added resistance. Don’t have equipment? Either grab something from around the house to add some weight, or do the exercises with body weight.

Don’t be afraid to modify the workout to suit the equipment you have at home. You don’t need to own a ton of expensive equipment to get in a great workout. In fact, 90% of my workouts are equipment free.

The second workout takes 15-minutes per round. It is a total body workout, with a focus on core and fat burning. Doing both routines together is going to give you a really efficient, full body workout. You will build lean muscle, boost your metabolism, and burn fat.

Shuttle to and from a 5K this weekend.

Filming New Workouts: Jesse and I have arranged babysitters twice this week so we can film new workouts. Between filming, writing, taking care of my son, working PRN in Occupational Therapy, and life in general I have really been struggling to get stuff done. We are working as a team to create a consistent schedule for my blogging, filming and writing.

We will be filming new workouts on Wednesday and Friday this week. You can expect to start seeing new workouts back in the rotation for next week.

Running/Race Update: Jesse and I ran in a 5K on Saturday. Jesse did his first race pushing Maverick in the stroller and still took first place in his age group. Maverick absolutely loved it. He was cheering and clapping for people during the race.

I didn’t have my best race. I started talking with another runner on the second mile and slowed way down. I have to admit that I enjoyed running this race more than usual, because I wasn’t pushing as hard. I love the challenge of a 5K, but I normally don’t like the distance because it hurts the entire time. That said, I want to get back into that “push” mindset and re-build my speed. This 5K was about 3 minutes slower than my average 5K pace.

My race results.

Up and Coming: I have a lot of topics that I want to write about. I know people want to see more food posts. I also want to write more about body image, health, and wellness. I am teaching a yoga course at Penn State Beaver in the fall, and as I prepare my syllabus and lesson plans I am reminded how much more there is to a healthy lifestyle than “just” exercise.

I have a list of topics that people expressed interest in, but if you have something you would like to see me write about please let me know in the comments below.

Have fun with today’s workouts!
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

Intervals: 10 Rounds of 10/50

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

Squat to Lunge
Pendulum Squat-Right
Pendulum Squat-Left
Warrior Deadlift-Right
Warrior Deadlift-Left
Squat & Press
Plie Squat with Tricep
Lunge & Curl-Alternating
Warrior Split Squat-Right
Warrior Split Squat-Left

Repeat 1-3X

Interval Timer: 15 Rounds of 10/50

Supergirl
Lunge Jump
Down Dog Leg Lift-Right
Down Dog Leg Lift-Left
Jump Squat
Ab Pull/Decline Pushup or Frogger Pushup
Jumping Jacks
Reach Through Abs-Right
Reach Through Abs-Left
High Knees
Pendulum Squat
Plank Series
Wood Chopper-Right
Wood Chopper-Left
Burpee

Repeat 1-3X

10-Minute Dumbbell Workout + Quick Body Weight Exercise Routine (Home Workouts)

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Hi Everyone!

It’s workout time again! I have two quick workout videos for you below. The first workout uses dumbbells and will take 10-minutes per round. The second workout is for reps and is bodyweight only.

Personal Update: I have been really struggling to get in my workouts for the past two weeks. It’s been Go, Go, GO at all times. I have been getting in random exercises interspersed throughout my day. To be honest, missing my workouts has me feeling off. I know, that’s not very descriptive, but I miss being able to have a set time to just get in my workouts and push myself physically.

According to the scale my weight is the same as when I was on stage for my NPC Fitness Bikini Competition. I weigh about 5 pounds less than I did when I got pregnant, but my body composition is completely different. I’m sharing this as a reminder that the scale doesn’t tell the whole story. Frankly, I just don’t feel very fit right now. I need to get back to working out, filming videos, and blogging. It’s part of who I am, and what I love to do.

Sharing my workouts here makes me feel like I am making a positive change in the world. Helping people be healthier and live a higher quality of life is a calling to me. I consider it disease prevention, which is the primary level of healthcare. Jesse and I had a long talk last night about how to make our schedule/time work so I can spend more time on the website.

The Workouts: For the first workout grab two dumbbells and a stability ball. If you don’t have a stability ball don’t worry. I use the ball for one exercise, but you can do that exercise from the floor. The second routine is body weight only. You don’t need any equipment. Focus on good form. If you want a time challenge set your timer to stopwatch and see how quickly you can get through all of the exercises. Another way to do it is to pick an amount of time, and repeat the routine as many times as you can in that time limit.

Workout 1

Workout 2

Let me know how you do and how you feel. Did you like the exercises in these videos? There are some fun moves thrown in there.

Enjoy the workout! I am planning to film this weekend, so keep an eye on my social media accounts for new updates.

Much Love,
The Benders: Melissa, Jesse & Maverick

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

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.

Equipment: Two Dumbbells + Interval Timer. –Buy a Gymboss now. Set Your Interval Timer for 10 Rounds of 10/60.

*Today’s workout is a quick, high intensity (HIIT) workout. In the video I say that my intervals are 50 seconds, with 10 seconds of rest, but afterwards I realized I did 60 seconds, 10 seconds of rest.*

If you don’t have a stability ball, the final move can be performed on the floor. No dumbbells? Try soup or veggies cans. As always, this workout can also be performed with body weight only.

1. High Knees
2. Man Maker Burpees
3. Rainbow Climber
4. Romanian Deadlift
5. Russian Kicks
6. Warrior Deadlift (right)
7. Pendulum Hop
8. Warrior Deadlift (left)
9. Hip Lift Stretch
10. Chest Press Situp

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*Leg Series reps: Beginner 5, Intermediate 8, Advanced 10 per movement

1. Angled Mountain Climber
2. Leg Series (right)*
3. Leg Series (left)*
4. Knee Drop Plank Press
5. Temple Tap Abs
6. Triangle Dog Press
7. Heel Slide Abs
8. Dips

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Fast Total Body Workout: 12-Minutes Per Round + Bonus 10-Minute Cardio Fat Burn

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Hi Everyone!

Welcome to today’s workout! On the agenda for today is a Quick Total Body Workout, with the option of a bonus 10-minute cardio fat blasting workout. I filmed this workout in November when my son was only 4-months old. He turned 1 yesterday, so it is amazing to look back and see how little he was!

Maverick has basically stopped crawling, and walks everywhere now. Before you know it he will be joining me for Burpees. Right now he think’s it’s hilarious to do Down Dog pose with me. I’m not quite sure how time is going so quickly, but it is flying by.

Maverick’s 1st Birthday.

The Workout: This is a total body workout, and utilizes dumbbells. No Dumbbells? Get creative! Grab some water bottles, or something around the house that you can use for some resistance. During today’s workout focus on form. Form is always important, but I really want you to emphasize it when you use weights. Use a weight that challenges you, but that you can maintain your form with for each exercise. I used two 12-lb dumbbells during this workout.

Up Coming Workouts: I hope you enjoy today’s workout! I have new workouts to film, and we are working on making it happen.

Thanks for working out with me! Let me know how it goes and how you feel!

Much Love,
The Benders: Melissa, Jesse & Maverick

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

Equipment: Two Dumbbells + Interval Timer. –Buy a Gymboss now. Set Your Interval Timer for 12 Rounds of 10/50.

Squat Press
Spiderman Plank
Runner’s Lunge Pulse-Right
Runner’s Lunge Pulse-Left
Bent Over Row to Fly
Table Leg Press-Right
Table Leg Press-Left
Rock the Boat V-Up
Elbow Tap Side Plank-Right
Elbow Tap Side Plank-Left
Down Dog Hop-Right
Down Dog Hop-Left

Repeat 1-3X

Equipment: –Buy a Gymboss now. Set Your Interval Timer for 10 Rounds of 10/50.

Help BenderFitness: https://www.patreon.com/BenderFitness

High Knees
Mountain Climbers
Burpees
High Knees Lateral Jump
Frog Hopper
Plie Jump
Tuck Jump Burpee
Russian Kicks
Heel Tap Squat Jump
Donkey Kick

Repeat 1-3X

12-Minute Ab Toning Workout + 10-Minute Cardio Fat Burning Workout

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Hi Everyone!

It’s that time again…workout time! I hope you read that with as much enthusiasm as I typed it. I am so excited to workout again. I had several days off of exercise. My son turns one tomorrow, and we threw his first birthday part the other day. We had family and friends come in from out of state to celebrate with us. It’s been a joyful weekend.

My sister in law made a smash cake for Maverick. Once he saw people laughing, he went no holds barred and dove into the cake. We literally hosed him off and put him in the bath after cake time.

I do have new workouts coming your way this week, so be sure to stay tuned for that! I have so many topics that I have been planning to share with you. I need to sit down and get writing.

The Workout: Today’s workout is focused on working your core. This routine will work your abs from every angle-front, sides and back. It is designed to help strengthen and tighten your mid-section. I also incorporated movements to work your lower back, and upper glutes, because maintaining strength/balance in this area significantly impacts the results you are going to get in your midsection. A strong back helps you maintain alignment through your hips, and improves your posture.

How to Engage Your Core: During core exercises you should focus on keeping the core strong and engaged the entire time. You can do this by pulling your stomach muscles in & keeping them tight. You should still be able to breath, but engaging your core in this way will work your transverse abs. You can think of the transverse abs as an internal corset. They work across your midsection, horizontally, and act as an internal corset, pulling your waist in.

You can see in the picture above, that the muscle fibers in each muscle group of your core move in different directions. This is why it is so important to work in each plane of movement (horizontally, vertically & twisting) to engage each section of the core and maximize your results.

The Cardio: I included a cardio jump rope workout below. You can choose to pair it with today’s workout, or do another cardio of choice. I like pairing core days with cardio. Jesse does core exercises prior to 90% of his runs.

I hope you enjoy today’s workout!

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 babysitter (so we can film more often), new camera, new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

ntervals: 12 Rounds of 10/50.

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

Knee Plank Series (right)
Knee Plank Series (left)
Temple Tap Abs
Hip Drop Side Plank (right)
Hip Drop Side Plank (left)
Cobra Lift
Rainbow Plank (right)
Rainbow Plank (left)
V-Up
Side Plank Leg Series (right)
Side Plank Leg Series (left)
Reverse Plank Leg Lift

Repeat 1-3X (Photo Tutorial Below)
Optional: Pair with 10-30 Minutes of Cardio. Jump Rope Option Below.

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X

Knee Plank Series: Part 1

Knee Plank Series: Part 2

Knee Plank Series: Part 3

Temple Tap Abs

Side Plank Hip Drop: Part 1

Side Plank Hip Drop: Part 2

Cobra Lift: Part 1

Cobra Lift: Part 2

Rainbow Plank: Part 1

Rainbow Plank: Part

V-Up: Part 1

V-Up: Part 2

Plank Leg Series: Part 1

Plank Leg Series: Part 2

Reverse Plank Leg Lift

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

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Hi Everyone!

Welcome to today’s workout. This routine will take 21-Minutes per round. You can go through it once, or repeat it for a longer workout series. You don’t need any equipment for this workout. Just your body weight, and a little bit of space. As always, focus on maintaining good form during each exercise and get in as many reps as possible.

When I filmed this workout, I paired it with the new 15-Minute Body Weight HIIT. I did one round of each and finished with some stretching. I posted my quick post workout stretching video below as well.

Quote for the Day: “It’s not whether you get knocked down; it’s whether you get up.” Vince Lombardi.

I love this quote. Recently I was reflecting on the fact that “The Little Engine That Could” was one of my favorite picture books as a child. If you’re familiar with the book, the train tries something she isn’t sure she is capable of and says to herself “I think I can, I think I can, I think I can.” So she does.

In life we need that same determination. We need to think that we can do something, and then we need to keep practicing until we get it. Don’t quit because something is difficult. Exercise doesn’t just train your body, it trains your mind. You learn to work at a higher level, and your brain learns that you are capable of continuing in the face of challenges and obstacles.

Life Update: It has been busy here and I haven’t gotten as many workouts in as I would like. I am working on some creative writing projects, and trying to spend time with my family. Maverick turns one on the fourth of July so I am prepping for his first birthday party. Despite Pinterest, party planning does not come easily to me. I look at party planning as some type of mystical ability that people are born with. 😉

When Jesse and I got married the wedding coordinator said that I was the most laid back bride she had ever met. I told her that the wedding theme was joy and celebration, and as long as everyone had a good time I would be happy. Laid back can be a great asset, but I think event coordinators need to have more vision and attention to detail.

Fun day boating for my sister’s birthday.

I hope you enjoy today’s workout!

Melissa

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

Set Your Timer for 21 Rounds of 10/50. Buy a Gymboss now.

Dive Bomber
Heel Tap Jump Squat
Superman
High Knees
Rock the Boat
Mountain Climber Pushups
Forward/Backward Lunge-Right
Forward/Backward Lunge-Left
Side Plank Hip Lift-Right
Side Plank Hip-Lift-Left
Kick Back-Right
Kick Back-Left
Hydrant-Right
Hydrant-Left
Surfer Burpee
Leg Circle Abs-Right
Leg Circle Abs-Left
Boat Scissor
Plank Ab Series-Right
Plank Ab Series-Left
High Knees

Repeat 1-3X

Post Workout Stretch:

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

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Hi Everyone!

It’s workout time! I have a BRAND NEW workout for you today! When I get excited I start to excessively use exclamation points. I am so happy to be back with new workouts.

Up and Coming Workouts: My sister in law is off several Wednesday’s during the summer, and she is helping me out by baby sitting Maverick so I can film new workouts. In addition to today’s workout, I have a 21-minute HIIT, a quick Kid’s workout, and a stretching video headed your way this week. On Wednesday I will be filming again.

Slowly, but surely I am working my way back to a schedule. I always considered myself a master multi-tasker, but these days it takes longer to do everything. At the same time I am trying to savor every moment, because my baby is growing so quickly.

Today’s Workout: This workout does not require any equipment. It is a full body workout that should get you to work up a great sweat. I incorporated some exercises that I haven’t used in a long time and really enjoyed the new moves.

Focus on gettiing in your maximum number of reps during each 50 second interval. You have ten seconds of rest in between exercises. Try to maintain form throughout each exercise. Modify as needed. If you need suggestions for modifications let me know in the comments.

Don’t be afraid to go outside of your comfort zone. That’s where improvements happen.

I hope you enjoy today’s workout!

Melissa

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

Set Your Timer for 15 Rounds of 10/50. Buy a Gymboss now.

Mountain Climbers
Double Ans
Highknees
Double Side Plank-Right
Double Side Plank-Left
Tuck Jumps
Tricep Leg Lifts
Sumo Squats
Low Ab Hold
Sitting Ab Lift
Bridge Squeeze
Burpee
Warrior III-Right
Warrior III-Left
Down Dog Plank Push-up

Repeat 1-3X

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