Dumbbell Workout for Slim & Sculpted Arms + Tabata Cardio Burn: Home Workout

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Hello Everyone,

Grab your dumbbells for today’s workout! We are focused on building strong and sculpted arms. You need some dumbbells and a chair or bench for today’s workout.

I also posted a bonus 4-minute Cardio Burn Tabata workout below. You can do the arm workout on its own or combine it with the Tabata Burn. You will find both workout videos below.

For this workout combo I like to do one round of Arms, followed by a round of Tabata and then repeat that pattern. It’s a challenging combination, but it is great for building strength, endurance and burning fat while building lean muscle.

Fun and New:

I launched a new membership platform, and I am adding new exclusive workouts every week, along with ad free versions of new and classic BenderFitness workouts like the ones I am sharing today. I would love for you to check it out: www.MelissaBenderFitness.com and join us for some great workouts!

Meditation and Mindset

Over the summer my meditation practice has been sporadic. During the school year we have more routine and it’s easier to get it in. I start teaching on Monday, so I plan on re-establishing my meditation consistency.

There are so many benefits to meditation. I play a bedtime meditation every evening for my kids and it helps them sleep. One of my favorite moments this summer was when my son spontaneously sat in the waves at Lake Erie and started meditating. It was a great reminder, that children pay attention. As a parent, one of my most important roles is giving them a variety of tools so that they can manage their own mental, emotional, physical and spiritual health as they grow up.

It also reminds me, that they pay attention to what we do and carry that forward into their lives. So my own healthy habits need to remain a priority, because it influences their health, too.

We prioritize having outdoor, active family time together. We go on family hikes, go walking while the kids ride their bikes, or just play catch or soccer outside.

I hope you enjoy today’s workouts!

Have fun,

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

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

Equipment: 2 Dumbbells, Chair or Bench

*If you max out during the workout (can not do any more of the exercise with proper form) that’s okay. You will see that I max out a few times during this workout. It’s a great way to build strength, and to monitor your strength gains when you repeat the workout.

1. Row Lunge (right)
2. Row Lunge (left)
3. Tricep Drop
4. Mountain Pushup
5. Curl (right)
6. Curl (left)
7. Chest Press
8. Tricep Extension (right)
9. Tricep Extension (left)
10. Decline Pushup

Repeat 1-3X
Optional: 30 Minutes of Cardio

Optional: Cardio Burn Tabata

Set your internal timer for 8 Rounds of 10/20

High Knees
Low Jacks
Burpees
Lateral Hops

Plank Workout: Low Impact Core/Abs Workout – No Equipment

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Hi Everyone!

Today’s workout is focused on strengthening every muscle of the core. As a bonus, you will also be working your arms, legs and back during this workout. Don’t be surprised if you feel it everywhere! It’s low impact, but very effective.

In the video I did 30-seconds of plank for each pose. If you want a more intense workout you can extend the intervals to 60-seconds per pose. You also have the option of repeating this workout up to 3X and pairing with with my newest Lower Body Workout or one of my Cardio HIIT workouts.

The variations I used in this workout will target your core from every angle: front, sides and back. As always, focus on using the correct form. If you want to see more definition through your mid-section you need to combine strengthening, and lean muscle building, with fat burning exercises. It is impossible to spot reduce fat, but when you build lean muscle you improve your overall metabolism and HIIT has a great burn during and after the workout.

I have found that when it comes to body composition and overall level of fitness, short but intense HIIT exercise routines are the most effective workouts. As always, you will find the workout video and full workout breakdown below.

If you love this workout you might also like…

Here are a few of my other workouts that you might want to give a try if you like this workout routine:

Pushup, Plank & Burn: https://www.benderfitness.com/2017/02/20-minute-plank-push-up-and-burn-body-weight-workout.html

Plank & Burn Jump Rope: https://www.benderfitness.com/2013/11/plank-and-burn-jump-rope-and-plank-for-tighter-abs-20-minutes.html

17-Minute Cardio & Core: https://www.benderfitness.com/2023/07/17-min-core-and-cardio-burn-workout-no-planking-and-no-equipment-abs-exercise.html

Awesome, Exclusive Workout Challenges:

If you haven’t checked out my new Membership Community you are missing out! We have tons of new workouts, chats/journal prompts and an exclusive community. We are currently running a new workout challenge for the month of August and have another scheduled to start in September.

You can try the First workout in my Confidence Challenge for Free Here: https://www.melissabenderfitness.com/zen/bf-body-fit-confidence-challenge-day-1-a1a74e

I am adding new exclusive workouts every week, along with ad free versions of new and classic BenderFitness workouts. I would love if you checked it out: www.MelissaBenderFitness.com and joined us for some great workouts!

Have Fun!

I hope that you all have fun with today’s workout. It’s a great quick challenge that will have you feeling every muscle in your abs.

Let me know which plank you liked the most and which one you found most challenge.

Enjoy,

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

12 Rounds of 10/30.

Plank
Side Plank-Right
Star Side Plank-Right
Reverse Plank
Side Plank-Left
Star Side Plank-Left
Reverse Plank Lift-Right
Reverse Plank Lift-Left
Supergirl-Right
Supergirl-Left
Oblique Hold-Right
Oblique Hold-Left

Repeat 1-3X
Optional: Pair with my newest Booty Sculpt Workout.

Booty Sculpt and Lower Body Workout: 15-Min Standing Workout w/ Dumbbells

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Hi Everyone,

Welcome to today’s workout! You can do this workout with bodyweight, but I recommend grabbing dumbbells to add some resistance and amp up the intensity of this exercise routine.

One 15-minute round of this workout had me breathing heavy and dripping sweat. Even without jumping my heart rate was elevated and I was working hard. There is one hopping exercise in this routine (the first one), but in the video I demonstrate a low impact exercise variation.

The whole routine is done in standing, so you don’t have to get up and down off the mat during this routine. You can repeat this workout up to 3X. I only had time to go through it once, but I also got in plenty of walking and general activity.

P!nk is Strong and Fit!

Melissa and Jesse at the P!nk concert in Pittsburgh. — Jesse and I at the P!nk concert in Pittsburgh.

Last night, Jesse and I went to the P!nk Concert. First of all, the show was amazing. Everything from the opening acts to the lighting and performances was on point. I want to take a moment to talk about how strong and fit P!nk is! She flew around the entire stadium, and she sang while doing it! That was an act of artistry, strength and endurance. I loved seeing a strong woman and mother on stage, owning her performance and strength.

I’ve always wanted to learn aerial skills, but after seeing that performance I am even more inspired. A few years ago I got my niece an aerial class as a birthday present. I always wanted to give it a try, but the timing never seemed to workout. I have been trying to be more intentional with my time, so I need to make this happen.

Membership:

I am continuing to add new workouts to my exclusive membership program. We are currently working through a new 4-week challenge, and I am adding new workouts to prep for next month’s challenge.

There are a combination of brand new workouts, and ad free versions of classic BenderFitness workouts included in the membership.

If you would like to give it a try, you can find the new workouts at: https://www.MelissaBenderFitness.com

I would love it if you joined me over there. We are building a fun and supportive community and adding new workouts every week. You can try the first workout of my Confidence Challenge here for free: https://www.melissabenderfitness.com/zen/bf-body-fit-confidence-challenge-day-1-a1a74e

I hope that you have fun with today’s workout! Let me know which exercise you liked most, and which you found most challenging. This workout kicked my butt (and thighs) just like it was supposed to. I was a little bit surprised at how challenging I found it! I hope that it’s a great challenge for you too, and that you are able to enjoy yourself.

Take a moment today to appreciate what your body is capable of. The ability to move is such a gift.

Have fun and I will see you soon with a new workout,

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Lunge Hop: Right
Lunge Hop: Left
Squat Rotation: Right
Squat Rotation: Left
Warrior III Row: Right
Warrior III Row: Left
Side to Side Squat: Right
Side to Side Squat: Left
Chair Tip Toe: Alternating
Romanian Deadlift
Plié Squat
Knee to Knee Squat to Figure 4: Right
Knee to Knee Squat to Figure 4: Left
Lunge Kickback: Right
Lunge Kickback: Left

Repeat up to 3X.

15-Min Total Body Interval Workout – No Equipment Home Workout

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Hi Everyone!

Welcome to today’s workout! This no equipment workout is a fantastic full body exercise routine. One round will take 15-minutes. You can go through it once, repeat it up to 3X or stack it with another workout of your choice.

I ended up doing a 3-mile run with this workout. When I filmed the workout I planned to do one mile, but I felt great once I got started so I kept going.

This Month:

For my Melissa Bender Fitness membership, I am running a month long workout and step challenge. The workout series is exclusive for members, but I made the first video free to everyone.

Get the first workout in my Confidence Workout Series free here: https://www.melissabenderfitness.com/zen/bf-body-fit-confidence-challenge-day-1-a1a74e

It’s a great workout! I hope you give it a try and enjoy it. I’m working on finding a balance between filming workouts for members and sharing free workouts here. So far, member’s have access to more than 40 new videos, as well as a lot of my older workouts.

My youngest is super attached right now, which makes filming uninterrupted videos a little bit challenging, but as I get more into the routine it’s getting a little bit easier.

My Goals:

Now that I am filming more workouts (which means I’m being more consistent with my own workouts), I find that my energy is improving. One of my goals is to get back to running consistently and improve my 5K speed. This weekend I did a great speed workout, and yesterday I did an easy paced 3.45 mile run.

I’m playing with the idea of doing another NPC Bikini Competition, but I haven’t fully committed to that goal yet. What appeals to me about competing is the motivation, and seeing how home workout prep for a competition is different now that I’m 40, and my body has changed after having two kids.

What doesn’t appeal to me is the fact that a lot of fitness competitions seem to be focusing on increasingly leaner physiques. I would do a naturals competition, which is drug tested and often doesn’t trend quite as lean.

I have zero interest in doing a super restrictive diet, so if I do another competition I will be doing it my way. Which is the same thing I did the first go round. If you want to read more about my first Bikini Competition and the 12-Weeks of Workouts you can find that here: https://www.benderfitness.com/bikini-competition-workouts-12-week-program

I hope you have fun with today’s workout! See you soon with a new one!

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Workout Breakdown

High Knee Skip
Kneeling Reach: Right
Kneeling Reach: Left
Plank to Crab: Right
Plank to Crab: Left
Goddess Heel Lift
Single Leg Chair to Warrior III: Right
Single Leg Chair to Warrior III: Left
Cheek to Cheek Plank
Crunch to Single Leg Bridge: Right
Crunch to Single Leg Bridge: Left
Plank Crunch
Clam: Right
Clam: Left
Butterfly Bridge

Repeat for up to 3 Rounds

High Knee Skip
Kneeling Reach
Kneeling Reach
Plank to Crab
Plank to Crab
Goddess Heel Raise
Goddess Heel Raise
Chair to Warrior III
Chair to Warrior III
Cheek to Cheek Plank
Cheek to Cheek Plank
Crunch to Single Leg Glute Bridge
Crunch to Single Leg Glute Bridge
Crunch to Single Leg Glute Bridge
Crunch to Single Leg Glute Bridge
Plank Reverse Crunch
Plank Reverse Crunch
Clam
Butterfly Glute Bridge
Butterfly Glute Bridge

15-Minute HIIT: Quick, Full Body Workout

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Hi Everyone!

Welcome to a great, quick HIIT Workout! This exercise routine uses some of my favorite exercises. A few of the exercises use dumbbells. No equipment, no problem! You can either grab something from around the house to add some resistance or do the exercises with body weight.

I don’t use a ton of equipment in my home workouts, but I really do like the additional challenge of using dumbbells. If you are able to add dumbbells into your home workout equipment it can be a great addition. You can find dumbbells in most big store (Target, Walmart, etc) and on amazon here (affiliate link): https://amzn.to/45kwcn1 You might even know someone who is clearing out space and getting rid of old workout equipment.

If buying equipment isn’t an option you can use a jug of water, or a book bag.

As always, you will find the full length workout video and the workout breakdown below.

New Exclusive Workouts & Bonus Content:

New workout preview. — Some of the new workouts in my membership catalog.

The catalog of workouts for my new membership site is growing! I have been meaning to film a tour of the site, but I’ve been so busy filming and editing new workouts that I haven’t had a chance. It’s on my To Do list. For the month of August I am running a community challenge so everyone can go through the Confidence Challenge together.

If you are interested in joining my membership community you can get a discounted rate through the end of July 2023 with the discount code: JULYFOUNDERS20

There are still 5 days to lock in your lifetime discount! It’s good as long as your subscription is active. There’s a 3-day free trial, so you can give it a go without any commitment and cancel anytime. You can find my membership site here: https://www.melissabenderfitness.com

Life in the Bender Household:

Summer nights at the carnival. Two children riding on a monster truck carnival ride.

We are attempting to savor summer, but the days are flying by. This is my favorite time of year, and even thought it isn’t over yet, I find myself flirting with the blues as I think of the weather turning cooler and the busy school year schedule.

My daughter has started dance classes, and ABSOLUTELY loves it. She would go to dance every day if she could. It’s a delicate balance, making sure the kids are involved and have the opportunity to explore a variety of activities, while also ensuring they have free time to play and be kids without tons of scheduling.

I have also been focused on decluttering and donating items from our house. It seems like we are in a constant state of owning too much, which inevitably leads to a chronic mess, which results in me feeling a mild level of stress whenever I look around and see clutter. While I wouldn’t characterize myself as a “neat freak” (at all), I find that clean spaces make me feel much calmer.

With kids, I know a certain level of mess is inevitable, but owning less things helps keep things manageable. I’ve done two big donations of household items this summer, and plan to do at least one more. I’m also re-organizing the attic and getting rid of things that we had stored, but no longer need.

It feels good to let go of things, and know they are going to someone who can use and appreciate them.

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

See you soon with a new workout,

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Max reps during each 50 second interval, 10 seconds of rest between exercises.
Equipment: Dumbbells

1. High Knees
2. Spiderman Push-ups
3. Russians
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Mountain Climbers
7. Temple Tap Abs
8. Frog Hopper
9. Curtsy Lunge Kick (right)
10. Curtsy Lunge Kick (left)
11. Burpee
12. Heel Tap Plank
13. Plank Pop-Up
14. Plie Squat
15. High Knees

Repeat 1-3X

15-Minute HIIT: Total Body Burn Workout – No Equipment

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Hello Everyone!

Welcome to today’s workout! This 15-Minute full body HIIT exercise routine had me dripping sweat. We are working the entire body with no equipment. This workout uses strength specific exercises, as well as exercises designed to elevate the heart rate and intensity level.

I recently read an article discussing the benefit of maintaining exercise intensity to help maintain your fitness level as you age and improve your overall health. Interval training and HIIT style workouts are a great way to incorporate intensity for longevity.

This is a great HIIT workout. It’s quick, intense, but doable. Push yourself, while listening to your body. This is a great workout to repeat. It can be done up to 3X. I only got in one round when I filmed this, but it’s a workout that I will definitely return to.

Building Consistency:

Aside from intensity, one of the most important things you can do for your health is be consistent. Depending on the phase of life you are in this can feel simple, or nearly impossible. There are some sifts in mindset that can help.

Getting in small exercise intervals throughout the day can help you stay active even on days when you can’t get in a full length workout. Being consistent doesn’t have to mean getting in 60-minutes of exercise every day. It can be getting in intentional movement on a daily basis.

For me it usually means getting in at least one round of a quick workout between 10-20 minutes. This one is 15-minutes and I did one round, so that fits the bill. The more consistent I am with these intentional movements the easier it is to get my workouts in.

It’s important to move beyond the idea of working out when you are motivated to do so. It’s more important to make it a habit or even a daily task.

New Exclusive Content:

I just launched a Membership/Bonus Content site! I’ve filmed a lot of new workouts, you can find them under the New Release catalogue here: https://www.melissabenderfitness.com/categories/new-releases

I’m adding new workouts every week, so the exclusive catalog will continue to grow regularly.

If you want to give any of the new workouts a try: I have a three day free trial, and a July Exclusive membership discount: JULYFOUNDERS20 so feel free to explore and look around! The discount is good through the last day of July 2023, and will stay active for as long as your membership remains active without cancelation.

Have fun with today’s workout. Let me know if you had a favorite exercise!

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

*This post contains affiliate links.

Equipment: 10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps.
Equipment: Exercise Mat and some water.
My Sneakers and Exercise Mat.

High Knees
Side Lunge Skate
Curtsy Pendulum: Right
Curtsy Pendulum: Left
Burpee
Tricep Pushup: Right
Tricep Pushup: Left
Walk the Plank
Superman
Mountain Climbers
Hollow Hold to Side Roll
Rock the Boat Bicycle
Reverse Crunch Hook
Crunch & Tap
Frogger

Repeat 1-3X

Side lunge skate Exercise Demonstration.

Lower Body Workout: Legs, Glutes and Thighs Exercise Routine

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Hello Everyone!

Welcome to today’s workout! This routine is a favorite of mine! It’s focused on the Lower Body. We are combining strength exercises with plyometric movements to activate all of the muscles of the Legs, Thighs, Glutes and Calves.

The movements are amazing for building speed, power, strength, coordination and giving the muscles shape and definition.

Remember, listen to your body, but challenge yourself! One of the major things that we learn during HIIT workouts is how physically and mentally capable we are. We learn that we can push ourselves, but also where the line is when we need to take a moment to rest. Breathe heavy, sweat, work hard, all of that is a normal part of the process.

Deep squat demonstration with thighs parallel to the floor.

Filming New Workouts

I am filming tonight! So be sure to check back soon for a new workout. If you can’t wait, you can checkout my new Membership/Bonus Content site. I’ve filmed a lot of new workouts, you can find them under the New Release catalogue here: https://www.melissabenderfitness.com/categories/new-releases

This weekend, I filmed a 15-Minute Glute Gains + Thigh Sculpt workout that uses dumbbells for strength training and plyometric moves. The format of that routine is very similar to this workout. Jesse filmed an AMAZING 20-Minute Ultimate Cardio workout. It’s one of the hardest workouts I have written in a long time, combining Plyo and Cardio Burst exercises. It’s great that he taught it, because even though you are working hard, he will make you laugh so the workout goes more quickly.

If you want to give any of the new workouts a try, I have a three day free trial, and a July Exclusive membership discount: JULYFOUNDERS20 so feel free to explore and look around! The discount is good through the last day of July 2023, and will stay active for as long as your membership remains active without cancelation.

Holding dumbbells in a standing split leg squat position, demonstrating proper lunge form.

Struggling to Find Time:

I’m very familiar with the struggle to find time to workout. People often assume that it comes easily to me, because I share so many workouts and this is my passion. It certainly does help that I enjoy exercise, but like most people I don’t always find it easy to fit it in.

I had this struggle even before having children, but with two little ones it’s definitely expanded. Now I have to make a conscious effort to take time to myself. Quick workouts like this, that take only 15-20 minutes are a huge help to me. Having a supportive husband who adamantly reminds me that I need and deserve time to work on my own health is another big area of support. Even with those supports available to me, I find it so easy to shift my attention to taking care of everyone and everything around me.

There is always work to do, a house that gets cluttered and messy in a blink of an eye, and children that want to spend 100% of their time with me (and quite frankly, I love spending as much time as possible with them, too.)

I make a conscious decision to get in exercise 5X per week. On a busy day it is 15-20 minutes (one round of a HIIT workout like today’s) and on a more relaxed day I can do a round or two of HIIT and maybe even some cardio for 45-60 minutes of exercise. The bottom line is that you can’t always squeeze in your needs last. As a mom, I recognize my tendency to do this. I have to make a decisive effort to create space for my workouts.

If I just waited around for a free moment I would never get in exercise. There is always something to be done. But doing my workouts and building my health, stamina and energy is something that deserves to be closer to the top of the list. It isn’t just some add on that I will get to when there are magically more hours in the day.

I know that if I struggle with the family support and passion that I have for exercise, many of you might be struggling with even less supports. Try to get in at least one quick round of exercise per day. It will make such a huge difference in how you feel. Give yourself at least 10-15 minutes of the 24 hours in this day.

I’m here cheering you on.

Have fun with today’s workout. Let me know if you had a favorite exercise!

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps.
Equipment: Dumbbells and Yoga Mat

1. Jump Squat
2. Dumbbell Squat
3. Side Lunge Jump
4. Weighted Side Lunge
5. Hip Thrust
6. Romanian Deadlift
7. Lunge Jump
8. Lunge Lift (right)
9. Lunge Lift (left)
10. Plie Jump
11. Goblet Squat
12. High Knees Toe Taps
13. Step-Up
14. Warrior Deadlift (right)
15. Warrior Deadlift (left)

Repeat 1-3X

40-Min Total Body Workout and Cardio Burn: No Equipment Home Workout Routine

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Hello Everyone!

I have an amazing Total Body throwback workout routine for you today. This full body workout incorporates cardio exercises and strengthening exercises. The workout will take 40-minutes and requires no equipment.

I filmed the Total Body Sculpt Workout series when I was postpartum with my second child. You can find more of this workout series here: https://www.benderfitness.com/body-sculpt-1-mile-run-challenge-6-week-home-workout-program

It’s a great series, so if you enjoy this workout you should definitely give it a go.

Filming New Workouts

This weekend Jesse and I continued to film new workouts for our new exclusive membership and bonus content site. If you would like to check out some of the new workouts we have shared, you can find them under the New Release catalogue here: https://www.melissabenderfitness.com/categories/new-releases

Jesse filmed a 20-Minute Ultimate Cardio workout. It’s one of the hardest workouts I have written in a long time, combining Plyo and Cardio Burst exercises. I filmed a 15-Minute Glute Gains + Thigh Sculpt workout that uses dumbbells for strength training and plyometric moves. It’s definitely going on my repeat list.

I’m also planning to film some new BenderFitness workouts to share here this week. All the new workouts have me feeling strong, healthy and energized and I’m so happy to share that with you.

Build the Mind/Body Connection:

During your workout today, I want you to try and remain present and think about the muscles being activated during each exercise. Building the connection between mind and body is a powerful tool for your physical and mental health. It can help you to control anxiety and pain, get a better night’s sleep and improve your overall sense of well being.

I also enjoy meditation to help build these connections. It’s important to find balance in both the mind and body.

I hope you enjoy today’s workout! Let me know what you think and which exercise was your favorite and which you found most challenging. See you soon!

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Full Length Workout Video:

Set your interval timer for 28 Rounds of 30/50.
30-Seconds cardio of choice in between each exercise.

Low Impact Jacks
Lunge to Figure 4: Right
Lunge to Figure 4: Left
Squat
Toe Touch Pushups
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
Super Swim
Reverse Plank Leg Lift
Plié Reach: Right
Plié Reach: Left
Runner’s Lunge Lift: Right
Runner’s Lunge Lift: Left
Temple Tap Abs
Raised Leg Adduction: Right
Raised Leg Adduction: Left
Angel Abs
Tricep Pushup: Right
Tricep Pushup: Left
Sumo Pushups
Scapular Squeeze
Warrior III: Right
Warrior III: Left
Goddess Twist
Pendulum Squat
Heel Tap Abs
Crunching Side Plank: Right
Crunching Side Plank: Left

17-Min Core and Cardio Burn Workout – No Planking and No Equipment Abs Exercise

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Hi Everyone!

Welcome to today’s workout! We are focused on strengthening our Core today. This routine also incorporates cardio bursts. I love combining core workouts with cardio so I built it into this routine. One round of this workout will take about 17-Minutes, and this can be repeated up to 3X. I was super busy yesterday so I only got in one round of this workout, but it’s one that I would like to repeat.

This workout has no Planks or exercises that put pressure through the wrist or carpal tunnel. Sometimes it’s nice to have a hands free workout option. For the cardio burst segments of the workouts, you can pick any cardio you would like. I switched between rope-less jumping and high knees. Some other ideas are: Marching in Place, Mountain Climbers, Burpees, Kettlebell Swings.

This routine has some fun new moves, let me know if you have a favorite exercise!

New Adventures

I have been filming a lot of new workouts lately, and being consistent with my workouts has me feeling AMAZING! My legs have actually been sore this week, which almost never happens. My energy has been better. I’m starting to see more definition through my abs and arms, which is a nice bonus.

I have launched an exclusive membership site! If you want even more new workouts and bonus content I would love to have you join me at https://www.melissabenderfitness.com There is a 3-Day Trial and you can cancel anytime (but hopefully you will like the new workouts so much that you won’t want to!)

So far I have a new 4-Week Workout series (5 workouts per week, plus two journal prompts) and I am continuing to add new workouts. The exclusive workout videos will grow weekly as I add new content. I’m also adding ad free versions of the workouts that I share here.

Because it’s my first month, I have a lifetime discount for any founding members (it stays active as long as your membership is active!) The discount code is JULYFOUNDERS20 and is good through the end of July 2023.

I hope you enjoy today’s workout! Let me know what you think and which exercise was your favorite and which you found most challenging. See you soon!

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

In the video, I almost forget about the last cardio burst, so push through that last interval with me.

Bicycle with Leg Extension
Knee Rotation & Extension
Floating Leg Pulse: Right
Floating Leg Pulse: Left
Prone Reverse Crunch
Rock the Boat
Side Float Hold with Knee: Right
Side Float Hold with Knee: Left
X Squeeze Me
Balanced Twist

Repeat 1-3X

High Knees Cardio Exercise — High Knees – Cardio Option

Bicycle with Leg Extension: Core Exercise Demonstration — High Knees – Cardio Option

30-Minute Strength and Cardio Burn Workout with Dumbbells

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Hi Everyone!

I have a great throwback workout on the agenda for you today. This workout will take 30-Minutes. The format is a bit different than normal, because we have 7 exercises that we are repeating 3X, with cardio bursts in between each exercise. I take you through all three rounds in the video.

Equipment: You need some dumbbells for this one. You can do these exercises with body weight if you don’t have any equipment. You can also grab something from around the house to add a little bit of resistance.

Challenge yourself to push through this workout routine, and try to focus on the mind body connection. It can be tempting to zone out during exercise, but it actually increases the benefits of the workout when you focus on the movement. Plus, it helps you maintain better form.

My New Site for Exclusive Workouts + Bonus Content:

I have launched my membership site! If you are interested in getting even more new workouts and bonus content I would love to have you join me at https://www.melissabenderfitness.com

So far I have a new 4-Week Workout series (5 workouts per week, plus two journal prompts) and a couple of new workouts for my new Fighting Fit series. The exclusive workout videos will grow weekly as I add new content.

The new site contains brand new workouts, but I am also slowly adding in BenderFitness workout videos, to keep everything accessible for members. So you will see a mix of both new and classic workouts.

Thought for the day:

“If you don’t do what’s best for your body, you’re the one who comes up on the short end.”
– Julius Erving

Your health impacts the way you experience every moment of the day. While we can’t control every component of our health, there is still a lot that is within our control. Nourish your body with exercise, food, water, and experiences that make you happy.

Work to shed all of nothing thinking and beliefs that there is some achievable version of perfection. Embrace that health that you have today, and the ways that you can positively build your health moving forward.

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

Melissa

More Workouts: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

Equipment: Dumbbells and a Yoga Mat.

Squat and Curl
Wood Chopper: Right
Wood Chopper: Left
Weighted Russian Twist
Lunge and Knee: Right
Lunge and Knee: Left
Tricep Extension

Repeat 3X with 30-seconds of cardio before each exercise.

Tricep Extension

15-Minute Total Body HIIT Workout and Fat Burn

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Hi Everyone!

Welcome to today’s workout! This is a fantastic HIIT workout for the entire body. One round of this routine will take 15-Minutes, and it can be repeated up to 3X. I did one round plus a 30-minute walk on the treadmill.

I was excited to get back into my workout routine, after taking four days off while we did a quick family getaway. My body was tired, and this workout kicked my butt. I was sweating, breathing heavy, feeling fatigued and I pushed through the workout anyway. As I mention in the video, there are times when fatigue can be a symptom of overtraining (such as when a workout that you normally do suddenly feels impossible), but that wasn’t the case for me today. There are some days when you are tired, but you know it’s time to push through and get your body back in motion.

A Little AirBNB Drama:

I had plans to film during our trip, but we had a bit of an AirBNB snafu and had to book a hotel one night and then find a second AirBNB rental because our first rental wasn’t safe. When we arrived at our rental the key lock box was broken open and the key was missing. We went around to the other door and it was open (not just unlocked, but cracked open). We messaged the owner of the rental and they assured us that it was safe, and there was a key under the back mat. The listing also mentioned a spare key, which was missing. Although the owner assured us it was safe, we did not agree, so we spent several hours going back and forth with AirBNB and the owner before getting a full refund.

However, it all worked out and I could tell that our kids loved having our undivided attention with no work, filming or video editing. So, that was the silver lining of the situation.

I encourage you to always listen to your instincts, and when faced with situations like the one above don’t be afraid to advocate for yourself. We wouldn’t stay in a situation that we felt was potentially dangerous for our children and ourselves, and you shouldn’t either.

Despite the rocky start we had a really wonderful trip.

Exclusive Workouts Coming Soon!

Exclusive Workouts at MelissaBenderFitness.com

In addition to the free workouts that I will continue to share here, I am going to be sharing exclusive workouts, discussion/journal topics, and content on my new subscription site: https://www.MelissaBenderFitness.com

For anyone who joins during the month of July (2023), I am going to be offering a Founder’s Discount. The discount will be good as long as the subscription is active. So if you stay subscribed without lapsing your membership will renew at the same discounted rate with the code: JULYFOUNDERS20

Right now there is one new challenge: The Confidence Challenge. There are 20 New Workout videos, and weekly journal/discussion prompts.

Having a subscription site will help me continue to share free workouts here. I appreciate each and every one of you. I look forward to continuing to workout with you!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Prime Day is Coming! Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Equipment: Exercise Mat and some water.
My Sneakers, Exercise Mat and Adjustable Sports Bra.

Lateral Hops
Lunge Kick: Right
Lunge Kick: Left
Burpee
Plié (2nd Position)
Side Scissor
Leg Circles: Right
Leg Circles: Left
Mountain Climbers
Cross Plank Pushup
Locust
Cactus Squeeze
Down Dog, Chatarunga, Up Dog
Superman
Overhead Scapular Glide

Burpee Burn: Full Body HIIT Workout – No Equipment Cardio Burn

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Hello Everyone!

I hope that you are in the mood for a fantastic workout today, because you came to the right place! This workout routine will take 19-Minutes and it’s a full body, cardio HIIT workout. If the word burpee makes you shudder, you can substitute the burpee intervals with another cardio of choice: jump rope, high knees, jumping jacks or even marching in place if you need something a little bit lower impact.

Keep in mind, this workout is meant to challenge you. We are training ourselves physically and mentally to become aware of how competently we can handle difficult things. The mental aspect of HIIT training is often overlooked, but its benefits are very powerful. You can do difficult things, even if you sometimes struggle through them.

If you need to rest, that’s totally fine, just get right back into the workout as soon as you can. I would love it if you tag me in your workout photos and let me know how the workout was for you. I love cheering you on and hearing about your progress.

HIIT exercise demonstration for Mountain Runners.

Newest Workout:

If you haven’t tried my newest workout yet, I definitely recommend that you give it a go! It’s a 15-Minute interval workout with dumbbells. You can find that HERE. It’s a great routine that I will definitely be repeating, so I hope it makes it onto your repeat list, too.

Up and Coming:

In addition to the free workouts that I share here, I will soon be launching a subscription site with exclusive workout videos, journal prompts and meditations. I’m very excited about this and I am almost ready to share it with you! The first workout series on my subscription site will be The Confidence Challenge. It’s 20-new workouts (5 per week) as well as journal/discussion topics each week to help do the internal work and self reflection toward building a healthier, more confident version of yourself from the inside out.

As of the time that I am writing this I have 15 of the new workout videos edited and ready to go, so it’s almost time! Keep your eyes open, because I will be sharing some great Founder’s specials for anyone who supports this venture from the start. Plus, I will continue to share the same free workouts I have shared for the past 12-years here.

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Prime Day is Coming! Amazon Storefront: https://www.amazon.com/shop/benderfitness

30 Seconds Cardio, 50 Seconds Max Reps
*I accidentally skipped one exercise so this is a 19 minute workout.
*I chose Burpees for my cardio. Other options include: Jump Rope, High Knees, Marching in Place, or Jumping Jacks

-Burpee
1. Pendulum Hop
-Burpee
2. Frog Hopper
-Burpee
3. Curtsy Lunge Kick (right)
-Burpee
4. Curtsy Lunge Kick (left)
-Burpee
5. Mountain Runners
-Burpee
6. Plank Jack
-Burpee
7. Rockette Kicks
-Burpee
8. Speed Skater
-Burpee
9. Double Kick Lunge Jump
-Burpee
10. Leg Lift Plank
-Burpee
11. Plie Jump
-Burpee
12. Mountain Climber
-Burpee
13. Side Lunge Lift (right)
-Burpee
14. Side Lunge Lift (left)

15-Min Total Burn Workout: Full Body Home Exercise Routine

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Hello Everyone!

Welcome to today’s workout! This is a fantastic, full body workout that had me dripping sweat by the end. I used dumbbells for most of the exercises, but every exercise can also be performed with body weight. Choose the option that is challenging for you.

This standing workout routine will only take 15-Minutes per round. I got in one round and paired it with a 15-minute Ab routine. If you want to do the same you can find some great Core Workouts HERE.

Pre workout selfie in a leopard print sports bra and hot pink pants.

Pre-workout selfie, before the sweat.

When you workout, focus on the movement and the mind body connection. It’s important to understand how your body is moving, how each exercise feels and to focus on using good form. During the workout video I demonstrate several modifications for some of the exercises.

Remember, modifications are there to help you get the most out of your workout. You should choose the option that challenges you without sacrificing form or causing pain.

Sometimes people get into the mindset that a modification is “easier” but the purpose isn’t to be easy. It’s to be the appropriate level of challenge for where you are right now.

Running Shoes:

I always get a lot of questions about my shoes. Jesse and I both LOVE our Brooks Glycerin Running Shoes. They are great for neutral runners, and have a new stability option. If you are new to looking for quality running shoes I recommend getting into a store and having them analyze your stride and shoe wear pattern. So bring in the shoes you are currently running in. The bottom of the shoes tell a story about how you run, and how your feet strike the ground.

Don’t Forget to Have Fun:

Movement should be fun. Don’t be afraid to incorporate activities that you enjoy: biking, hiking, climbing, family walks. It doesn’t have to be high intensity to count. I personally love to get in a quick, intense workout, but I also enjoy going for family walks while my kids ride their bikes, horse back riding, and practicing hand stands. I worry less about looking a certain way, and more about feeling strong, healthy and happy. I find working out for those reasons to be very motivating and personally rewarding. Your reasons might be entirely different, and that’s okay! Knowing what motivates you to keep showing up can be a powerful tool.

I hope you enjoy today’s workout. I would love to know if you had a favorite move, or an exercise that you found especially challenging. If you post a post workout selfie, feel free to tag me in it so I can cheer you on.

See you soon with a new workout,

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Set Interval Timer for 15 Rounds of 10/50.

Squat Kick: Alternating
Squat Rotation Hop: Alternating
Warrior III: Right
Warrior III: Left
Lateral to Reverse Lunge: Right
Lateral to Reverse Lunge: Left
Front Kick Twist: Right
Front Kick Twist: Left
Chair Pose Twist
Flat Back Stand
Arm Cactus
Overhead Reach to Squeeze
Knee Tap Reach: Right
Knee Tap Reach: Left
Pendulum with Fly

Repeat 1-3X (I did one round + a 15-Minute Core Workout)

Photo Tutorial:

Photo demonstration of a squat to front kick. Start in the squating position.

Photo demonstration of a squat to front kick. Start in the squating position and transition to the front kick.

Sculpted Glutes: Jump and Burn Workout: Cardio + Strength Training

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Hello Everyone,

Welcome to today’s workout! We are focused on sculpting and strengthening the lower body, especially the glutes. For this workout you will need two dumbbells, a jump rope (optional) and a sturdy chair or bench. We will use the bench for two exercises: the sit to stand and step ups. I use a jump rope for the cardio burst sections, but you can substitute high knees or any other cardio of your choice.

Challenge yourself today! Get sweaty, don’t be afraid of being uncomfortable, rest if necessary and then get right back into the workout. You will find the full length workout video and workout breakdown below.

Silver Play Button Award for Surpassing 100,000 YouTube Subscribers:

I want to say a BIG Thank You to each and everyone of you who has subscribed to my YouTube Channel over the years. Thanks to you I received the Silver Play Button Award from YouTube for surpassing 100,000 subscribers.

This also made me a very cool mom in the eyes of my 6-year old. This feels like a crazy goal, but I would love to see my BenderFitness community grow to 1-Million Strong. So if you haven’t subscribed to my YouTube channel yet, please head over and hit the subscribe button: www.youtube.com/MelissaBender

While that goal feels kind of crazy to put out into the world, sometimes you need to dream big in order to learn what you are capable of.

Getting a silver play button award from YouTube

New Workouts (and an Impromptu Date Day):

Behind the scenes I have been working on a new 4-week workout challenge. It’s going to be a part of the new subscription site that I am launching in addition to the free workouts that I will continue to share here. I’m almost done filming the workouts and discussion videos, and then I will be sharing more new workouts here as well.

On Saturday Jesse and I took a break, and had a fun date day. My mom took our kids to see Hot Air Balloons, and Jesse and I went on an amazing Horse Back Trail Ride. Part of me feels a little bit guilty for not filming workouts that day, while we had some uninterrupted time, but prioritizing our relationship is an important part of our life balance.

I hope that you enjoy today’s workout! It’s a fantastic one! Let me know what you think.

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

Equipment: Timer set for 15 rounds of 50/30, jump rope, and two dumbbells. You will also need a chair or bench that you can do sit to stands and step up onto.

Max Reps Jump Roping during each 30 second interval.
Max Reps during each 50 second interval.
Total Workout Time: 20 Minutes

*High Knees can be substituted for Jumping Rope.

1. Squat Jump
-Jump Rope
2. Side Lunge Punch
-Jump Rope
3. Single Leg Hip Thrust (right)
-Jump Rope
4. Single Leg Hip Thrust (left)
-Jump Rope
5. Monkey Tuck Jump
-Jump Rope
6. Plie Jump
-Jump Rope
7. Romanian Deadlift
-Jump Rope
8. Chair Lunge
-Jump Rope
9. Sit to Stand (right)
-Jump Rope
10. Sit to Stand (left)
-Jump Rope
11. Curtsy Lunge Kick (right)
-Jump Rope
12. Curtsy Lunge Kick (left)
-Jump Rope
13. Step Up (right)
-Jump Rope
14. Step Up (left)
-Jump Rope
15. Burpee

Repeat 1-3X

Cardio Sweat: HIIT Body Weight Workout – 15-Minutes

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Hi Everyone,

This is one of the best Cardio HIIT Workouts out there. It’s a quick no equipment workout routine and it is incredibly effective. You will improve your cardiovascular function, build lean muscle, burn fat, improve your VO2 Max, and your overall physical fitness and athleticism.

It’s 15-Minutes of hard work, but it’s so worth it. As always, you will find the full length workout video below.

Cardio HIIT Workout: Mountain Climber Exercise demonstration

Workout Intensity

For this workout you want to challenge and push yourself to get into an effort level around 8 out of 10 (ten being a full sprint like you are running away from a bear). During this workout if someone speaks to you, you should be able to respond with a few words, but you would be out of breath and much prefer to concentrate on your breathing.

I recently read a research study (which I need to find so I can share the link here) that said having short, intense workouts (10-15 minutes) or even multiple 1-minute high intensity exercise snacks throughout the day is as effective as doing a low intensity 45-minute workout. This wasn’t a surprise to me, as I’ve been saying this for many years. It’s always nice to see continued research to back up the methods that I am using.

*This doesn’t mean that you can’t also get in an amazing workout with a Low Impact style workout. Low Impact doesn’t mean easy, it just means you won’t be doing intense plyometric exercises. Short but effortful Low Impact workouts, or longer, easier paced workouts are absolutely an option, they just take more time. Anyone who tells you that there is only one way to get in your workouts or exercise is wrong or trying to sell you something.

Before I was in grad school I did primarily yoga and running as my workouts. Once I started grad school, I was in classes for 8-hours per day, working full time in a restaurant, and spending two hours per day commuting to/from classes. Suddenly 60-minutes of yoga and 30-minutes of running didn’t fit into my schedule anymore. I started writing my own workouts and saw my health, fitness and strength improve in every way.

Now that I have children it feels even harder to find time to get in workouts, so quick HIIT routines remain my favorite and most effective workout style.

Challenge yourself, don’t fear sweat or heavy breathing. Neither of those things are signs that you are out of shape. If you max out on reps and need a break, that’s not a bad thing either. These are all signs that you are willing and capable of working hard. You grow physically and mentally stronger through these challenges.

Have fun with today’s workout!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

Click the link to get your own Gymboss Interval Timer!

Max Reps 50 seconds, 10 seconds rest between exercises
1. Mountain Climbers
2. Jump Squats
3. High Knees
4. Lunge Jumps
5. Russians
6. High Knees
7. Frogger
8. Plie Jumps
9. High Knees
10. Hip Thrust (right)
11. Hip Thrust (left)
12. High Knees
13. Pendulum Hop
14. Burpee
15. High Knees
Repeat 1-3X

30-Minute Full Body Workout: Legs, Glutes, Core Sculpt and Cardio Workout

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Hi Everyone!

Grab a dumbbell and a chair or other sturdy object you can safely put a foot up on and let’s get started with this awesome home workout. This workout alternates timed cardio bursts with strength focused repetitions. We start with cardio bursts, so if you haven’t warmed up before starting ease into the cardio and allow your body to get nice and warm, before transitioning to full intensity during the next cardio section.

I really like the combined challenge of timed intervals and repetitions, because it activates and challenges the body differently. This routine took me 30-minutes to get through, but depending on the number of reps and amount of weight you use it might be a little bit quicker or a little longer for you.

Challenge yourself to maintain good form throughout the workout. That will help you get the most muscle activation and preserve your mobility. In the interest of maintaining and improving mobility, I also posted the video to my Daily 10-Minute Mobility Routine below. It’s an amazing stretch to keep you mobile and pain free.

Up and Coming:

I am almost done filming new workouts for the launch of my subscription site! I don’t have a solid launch date yet, but I am tentatively hoping that everything will be ready to go in about ten days! I’m excited to continue sharing free workouts here, but also supplement that with a subscription site that will include exclusive workout videos, new challenges, journal prompts, meditations and more.

The first challenge is going to be 4-weeks long, include 20 new workouts, and two journal prompts/discussion topics per week. I’m also working on a printable calendar so you can easily keep track of progress.

I’m really interested to see what everyone thinks of the new series and added content. Hopefully you end up being as excited about it as I am!

I’m going to be running a Founder’s Discount special for early subscribers. As I have more information on that I will share it here and on social media, so keep your eyes peeled. The discount will be valid as long as you maintain your membership without interruption.

Let me know how today’s workout went for you! Did you like combining reps and timed exercises or do you have a preference for one over the other? I love hearing from you, so let me know your thoughts.

See you soon with a new workout! I hope you’ve enjoyed the videos I have shared recently!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

*Cardio Intervals: 3 Rounds of 10/50.

Beginner: 8-10 Reps
Intermediate: 10-15 Reps
Advanced: 15-20 Reps

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees
-Burpees

Warrior Split Squat-Right
Warrior Split Squat-Left
Reverse Lunge Press-Alternating
Side Lunge-Right
Side Lunge-Left

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees
-Burpees

6. Sumo Pushups
7. Leg/Hip Lift
8. Tick-Tock/Pendulum Abs
9. Superman
10. Reach Through Plank

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees
-Burpees

Repeat 1-3X

Mobility Stretch:

Two Total Body Fat Burning Home Workouts: Core, Thighs, Glutes & Cardio

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Hi Everyone!

Welcome to today’s workout! I have a two part combo that I filmed. You can do one part, or combine both parts for a longer workout. I love these versatile workouts that you can make fit your schedule.

As a busy mom it can be hard to fit in a workout, but having the option of shorter routines means that I can consistently get in my workout. For me setting realistic goals helps keep me on track. With my schedule, aiming for 10-15 minutes of exercise per day is realistic. Trying to get in 60-minutes of exercise per day would not work, and would set me up for failure.

If my goal is 10-15 minutes, and I have time for 30-60 minutes on a certain day I have the option to do more. But the short time period means that workout window is more accessible, or I can do a couple of short workouts at different times of the day.

Bellway Fiber Review:

Yesterday, I shared a review of Bellway Fiber products. I’ve been trying them out for about a month now, and they’ve become a daily part of my routine. I especially like the Bellway Beauty Super Fiber + Collagen. You can find my review here: https://youtu.be/122kuHqb-Po

Use code MBENDER25 to get 25% off your first order at Bellway https://bit.ly/3oYNAOi They ship through the continental US.

I hope you enjoy today’s workouts! I am filming a new workout tonight & working to finish filming a new workout challenge for my Subscription site, which will be launching soon.

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workouts:

Timer: 12 Rounds 35 Seconds Cardio, 50 Seconds Max Reps.

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

Repeat up to 3X. *I did both workouts one time through.*

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

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

Repeat up to 3X. *I did both workouts one time through.*

Plank and Burn: Core and Cardio Workout – 20 Minutes

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Hi Everyone!

It’s workout time! I’m so glad you are here with me for today’s workout. You will find today’s full length workout video and a daily stretching routine below.

For this workout I use a jump rope and a yoga mat. If you don’t have a jump rope you can substitute high knees or rope-less jumping for the cardio bursts (or burpees, squat jumps or any cardio of your choice). If you are trying rope-less jumping, just do the jump rope motion without the equipment. We will be doing a variety of plank variations for the strength exercises, so get ready to challenge yourself.

This routine is amazing for your core. It will help build strength and definition and work your core from every angle. It’s one of my favorite routine’s. I love the strength and cardio combo.

how to do a plank with good form — Form a straight line from heels, through the hips and to the shoulders. There should be no arch or sway in the back. This variation is a chatarunga plank.

If you get sore wrists during planks you have a few options:

Pushup bars (or dumbbells large and sturdy enough to hold onto during your planks). This helps keep the wrists in a neutral position and decreases pressure through the carpal tunnel.
Modify the movements to be completed from a forearm plank. Again, this keeps the wrists in neutral and a wider surface area is taking the pressure.

Yesterday I shared a recipe for the Best Healthy Creamy Pesto Chicken. Be sure to check that out if you enjoy delicious, healthy recipes. I need to do a grocery run today, and I will definitely be getting everything to make that dinner again.

Subscription Site Coming Soon!

In addition to the free workouts I share here, I will soon have a subscription site for additional workout content you won’t find anywhere else. I’m almost done filming the Confidence Challenge, which is a four week workout series that includes workouts and journal/discussion topics to improve your confidence mentally and physically. I will continue to share and build a library of unique workouts there, and I’m so excited to share that with you.

I hope you enjoy today’s workout!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Click the link to get your own Gymboss Interval Timer!

*Plank 50 seconds per exercise, Jump Rope 30 seconds between each exercise.
The entire routine takes 20 minutes.
1. Forearm Plank
-Jump Rope
2. Right Side Plank
-Jump Rope
3. Left Side Plank
-Jump Rope
4. Chatarunga Plank
-Jump Rope
5. Rotating Plank (on the forearm)
-Jump Rope
6. Knee Drop Plank
-Jump Rope
7. Plank Jack
-Jump Rope
8. Elbow Tap Plank (right)
-Jump Rope
9. Elbow Tap Plank (left)
-Jump Rope
10. Leg Lift Plank
-Jump Rope
11. Plank Crunch
-Jump Rope
12. Side Plank Hip Lift (right)
-Jump Rope
13. Walk the Plank
-Jump Rope
14. Side Plank Hip Lift (left)
-Jump Rope
15. Plank Step
-Jump Rope

Finish with this Daily Stretching and Mobility Routine:

Best Healthy Creamy Pesto Chicken Recipe

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Hi Everyone!

This recipe was a huge hit in our house, so I wanted to share it with you. It’s delicious, quick, and can be cooked in one pan. Clean up is a breeze. I love one pan recipes because the clean up is so much faster.

My kids loved this chicken so much that they both asked for seconds (that’s a major win with a 3 and 6 year old).

I served this chicken with broccoli and 7-grain rice, but you can choose whatever sides sound good to you. Now that I think about it, my Bruschetta Zoodle recipe would probably make a delicious side dish with this meal.

Traditionally, this recipe is made with heavy cream, but I substituted Greek yogurt for a healthier, protein rich addition to the recipe. The results were fantastic. It was still deliciously creamy and it paired perfectly with the pesto.

I hope you enjoy this recipe. Now that I’ve written it up I need to run to the store and refresh my ingredients so that I can make it again.

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Recipe

Creamy Pesto Chicken INGREDIENTS:

Instagram video tutorial: https://www.instagram.com/reel/CtHslTrgJ_e/?igshid=MmJiY2I4NDBkZg==

2 boneless, skinless chicken breast sliced into 4 thinner pieces (or pounded flat for even cooking)
1/8 tsp salt
1/8 tsp pepper
2 Tbsp olive oil, divided
2-5 cloves garlic, minced
1 pint grape tomatoes, sliced in half
1/2 cup plain Greek yogurt
1/4 cup pesto

Brown the chicken in a pan over medium high heat (about 5 min per side) in one Tablespoon of olive oil. Salt and pepper both sides of chicken.

When both sides of chicken are browned and cooked through, add 1 Tablespoon olive oil, tomatoes and garlic.

Cook until tomatoes soften.

Decrease heat to low.

Add Greek yogurt and pesto. Stir together in pan. When sauce is heated through add chopped baby spinach and cook until wilted.

Serve over rice or pasta.

10-Minute Daily Mobility: Stretching Routine

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Hi Everyone,

Today I am sharing a 10-Minute Mobility Stretching Routine with you. I’ve been incorporating daily stretching into my morning routine, but this can be done at any time of day. As always, you will find the video below.

I plan to also share a longer stretching routine for those days when you have more time to commit to your mobility.

Having a daily mobility routine can help keep your body functioning, keep your range of motion optimal and decrease pain and stiffness. It’s also helpful for all of your functional tasks (lifting, walking, running, etc) because having appropriate mobility can help you to maintain good posture and alignment during your daily activities.

Over my years of teaching I have worked with many students who started my classes with pain or injuries and I have seen them improve their mobility and reduce their pain. Everyone is different, but movement and exercise is one of the best things you can do for your body.

Tips for improving your mobility:

There are a few things to keep in mind whenever you start a stretching routine.

Listen to your body. There is a difference between a stretch and feeling tightness and pain. Don’t force any movement.
Adjust the positions as needed. Your mobility will improve with time and practice. If you need to modify any of the movements, please do. Every person is different, but knowing when to modify is an important life skill.
Flexibility fluctuates. What workout you have done recently, how hydrated you are, how much sleep you got: all of these things impact your flexibility and the pliability of your muscles. Some days you will feel more mobile than others and that is totally normal. Just listen to your body each day and move within your accepted range of motion on that day.
Practice consistently. Keep coming back to your stretching routine and you will notice great improvements in your flexibility and mobility. Don’t let normal changes in mobility throw you off your routine. If you are consistent you will notice results over time.

I plan to film a longer mobility and stretching routine for those days when you have more than 10-minutes to commit to your mobility practice. If this was useful to you please let me know. I absolutely love to hear about your progress and what is helping you.

If there is a specific video length that you would like to see for my next mobility routine (15-20 minutes, longer?) please let me know. I have yoga flow videos ranging from 20-60 minutes, which are a great option if you have more time in your day.

Have fun! I hope that you find this video useful and that it helps you on your health and fitness journey.

See you soon with a new workout! I hope you’ve enjoyed the videos I have shared recently!

Melissa

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Equipment: Yoga Mat. A towel or blanket can be substituted if you don’t have a mat.