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Hello Everyone!

It’s workout time! Today’s workout is focused on the lower body. This program will help shape and strengthen your legs, thighs, and glutes. The routine below will take 30-minutes total, and includes a 5-minute warm-up and 5-minute cool-down.

Yesterday we focused on strengthening our core and arms, so today we are working the lower body. I filmed this workout back in October, when my baby boy was only 3-months old. It’s hard to believe he is almost one already.

5K Race. My first 5K pushing Maverick in his stroller. Me and Maverick, Coach Shep & Jesse.

Quote for today: “You have to have confidence in your ability, and then be tough enough to follow through.” – Rosalynn Carter.

Motivation for today: We are all busy people. Wherever you are in your fitness journey (and your life journey) I am sure there are days when it’s hard to put in the work to achieve your goals. You can want your goal with all of your might. Wanting alone isn’t enough. You need to have follow through.

Life and fitness will not be easy every day. There will be days when you are motivated, and you can’t wait to exercise. There are also days when you are tired and dragging, and it’s the last thing you want to do. You need to have follow through on the good and bad days. Create a goal and plan for yourself, and make it happen. If you miss a day don’t let it through you off track. Get back in there and follow through with your plan. Taking a detour doesn’t mean you are lost forever (although it may feel like it at that moment).

Up and Coming: Yesterday Jesse and I did a new track workout. I will be sharing that with you. Our workout was courtesy of our running guru Shep. Shep has coached Jesse since high school. I highly recommend following Shep on Instagram Shep123Run. Any time Jesse and I have a running question Coach Shep is the person we turn to. He will be launching his own running blog soon.

I will be filming new workouts tomorrow. Have fun with today’s workout! Let me know what you think in the comments below.

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

Warm Up: –Buy a Gymboss now. Interval Timer Set for 5 Rounds of 5/55

1. Forward Kick-Right
2. Forward Kick-Left
3. Frog Hop
4. Knee Swing Kick-Right
5. Knee Swing Kick-Left

Workout: Interval Timer Set for 18 Rounds of 10/50

1. Squat
2. Leg Abduction-Right
3. Leg Abduction-Left
4. Warrior Deadlift-Right
5. Warrior Deadlift-Left
6. Plie Squat
7. Chair Squat
8. Single Leg Squat-Alternating
9. Side Lunge Switch
10. Romanian Deadlift
11. Quadruped Heel Press-Right
12. Quadruped Heel Press-Left
13. Quadruped Knee to Elbow-Right
14. Quadruped Knee to Elbow-Left
15. Quadruped Rainbow Tap-Right
16. Quadruped Rainbow Tap-Left
17. Leg Series-Right
18. Leg Series-Left

Cool Down:  Interval Timer Set for 5 Rounds of 5/55

1. Shoulder Stretch Squat
2. Deep Squat with Elbow Press
3. Runner’s Lunge-Right
4. Runner’s Lunge-Left
5. Seated Forward Fold

Repeat 1-3X

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Hi Everyone!

Are you ready for today’s workout? It only takes 10-minutes per round! Is 10 minutes too short for you? You always have the option to repeat it for a longer workout or pair it with a different workout routine. The great thing about short workouts is that you can modify them to fit your schedule and routine. Sometimes I get in one round of my workouts, other times I repeat it 3X. It’s all about what is functional for your schedule.

You’re in for some fun because Jesse is teaching today’s workout. He has a great personality and energy. He usually makes me laugh a few times during the workout. If you hear giggling from behind the camera that’s me. Grab a dumbbell if you have one. If you don’t have access to equipment can do the exercises with body weight only.

This week I am focusing on filming more new workouts. I will also be posting a new running schedule. I did a 5K on Saturday, and several people on Facebook indicated that they would like to see a running schedule to pair with my workouts.

If you are interested in more information about running, or running specific workouts you can find more articles here: Bender Fitness Running Schedules and Workouts. You can also post any questions or comments below if you want to learn about a topic I haven’t written about yet.

I think my IT Band has finally recovered! I will continue to stretch, and focus on staying healthy, but I had no issues during my race. That brings me so much joy! Being injured is a great exercise in patience, but I don’t recommend it to anyone.

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 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

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

Burpee Jump

Twisting V-Up

Walk the Plank

Russian Twist

Superman Pushup (Part 1)

Superman Pushup (Part 2)

Oblique Drop

Frogger Pushup

Side Plank Hip Drop with Leg Lift

SaveSave

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Hi Everyone!

It’s workout time! Today’s workout will take 15-Minutes per round. You don’t need any equipment to complete this routine. All you need is some space, and some water to stay hydrated.

This workout utilizes compound movements to maximize your workout in a short period of time. If you can only fit in one round today that’s okay. If you have more time repeat it! You can also pair it with cardio of your choice. 1-2 rounds of this workout + 30-minutes of cardio will be a very effective and challenging workout combo.

When it comes to fitness consistency is key. That means you need to find a realistic amount of time to spend on your workout. What do I mean by a realistic amount of time? For me that means between 15-60 minutes of exercise per day. Ideally it’s closer to 30-45 minutes, but it depends on the day. I would rather get in a short workout than no workout.

Depending on your schedule what you can get in will vary. Remember, staying consistent is more important than having just one long workout per week. Get yourself moving, schedule time with yourself and make it happen. Once it’s a routine part of your day it’s easier to stick to the program.

My workouts and filming schedule have been sporadic lately. My son is 11 months old, and it seems like he gets another tooth each week. It’s making his sleep schedule much trickier.

My sister in law is going to be watching my son 1X per week so I can get some filming and blogging done. I understand the difficulty of staying consistent. I am living it right now. Even when I miss a day I keep going. I also incorporate some exercises into my playtime with my son. He thinks I turn into a human jungle gym when I am doing floor exercises, but I consider it bonus resistance training.

Up and Coming Workouts: I have recruited some of my running buddies to do a runner/athlete specific workout series. My nephew will also be joining me for some kid-friendly workouts. I have HIIT workouts written, and a beginner stretch video to film.

I Need Your Opinion: Would you like to see workout tutorial videos on days that I can’t film a full workout? It would be me demonstrating exercises/form and recommending a set number of reps or time for each exercise. Feedback I have received in the past told me that people prefer real time, full length workouts. Would you like to see a combo of both? Would you use tutorial videos, or would you choose an alternate full length workout video instead?

I hope you enjoy today’s workout and find it challenging. Let me know in the comments below, or tag me in your social media posts.

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

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

1. Overhead Squat
2. Lunge Jump
3. Hip Thrust (right)
4. Hip Thrust (left)
5. Plie Jump
6. Down Dog Push-up
7. Dips
8. Leaning Plank
9. Plank Press
10. Bridge
11. Frogger
12. Heel Tap Abs
13. Hip Lift/V-Up
14. Elbow Tap Side Plank (right)
15. Elbow Tap Side Plank (left)

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

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Hi Everyone!

Welcome Back! It’s workout time again!

Today’s workout will take only 15-minutes per round. You don’t need any equipment to complete this workout program. Push yourself to get in as many reps as possible during each interval. Focus on maintaining good form, and moving through the full range of motion for each exercise.

Weight Loss Challenge: For those of you with weight loss goals: My new DietBet Challenge started on Wednesday May 17th. It’s not too late to join! If you want a chance to win money for losing weight sign up for the challenge. Everyone who loses 4% of their body weight over the course of 4 weeks will win a portion of the jackpot. You can sign up at www.dietbet.com/BenderFitness. 

Please remember, fueling your body with highly nutritious foods will help you feel better and get results faster. Make sure that you are well hydrated. Your body will function best when you are eating a colorful diet with plenty of vegetables. The more colors on your plate the more nutritional variety you are consuming.

Spinach! Yum!

Lately my diet has been very carbohydrate heavy. I have been eating a lot of convienent foods (cereal, sandwiches, etc). I’m a big fan of complex carbs, but I also want to make sure that I am getting in enough vitamins and protein.

Spinach Salad with Grilled Chicken, Strawberries, Raspberries, Cashews and Feta.

Yesterday I went out to eat with my sister and a friend, and they had a beautiful Spinach Salad on the menu. It tasted so good! At the start of the year I eliminated cheese from my diet (I absolutely love it, but I am lactose intolerant), but I did have some feta on this salad. It didn’t seem to bother my stomach at all. Note: I am not a fan of dressing. I always order it on the side or skip it entirely. I prefer a very light drizzle if I use it at all.

With your diet, the most important thing is figuring out what works for your body. Everyone is different. Focus on eating healthy portion sizes, and remembering that food is fuel. Calories=Energy. If you cut that calorie reserve down too low your body needs to figure out how to conserve energy. This will lead to a sluggish metabolism. If you have a surplus of calories your body will store that energy for a rainy day. Body fat is stored energy. Find the balance of giving your body what it needs to function best.

Have fun with today’s workout! Let me know how you feel and what you think!
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 

1. Plank Crunch Burpee
2. Leg Series Reach Through-Right
3. Leg Series Reach Through-Left
4. Shoulder Tap Push-ups
5. Standing Side Taps (Half Moon)-Alternating
6. Back Lift
7. Burpee
8. Leg Series-Right
9. Leg Series-Left
10. Ab Lift with Squeeze
11. Warrior Lunge-Alternating
12. Walking Pushups

Repeat 1-3X

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Hi Everyone!

It’s workout time again! Don’t you just love the feeling you get after a good workout? It’s time to earn that sense of accomplishment. On the days when you don’t feel like working out (but you do anyway) that sense of accomplishment is even higher.

Motivation is a nice bonus, but let’s face it, you are not going to be motivated every single day. Improving your health and fitness level requires consistency. People who succeed in achieving their goals don’t do so because they are insanely motivated (although there are a few special people who are!) People who succeed do so because they are determined and consistent.

At one point or another we all think to ourselves how the heck do I stay motivated? The truth is that your motivation will ebb and flow. There are days when working out is the very last thing I want to do. On the other hand, since having my son, uninterrupted workout time is a luxury. There are days when getting in my workout is the thing I want to accomplish most during the day.

So what do we do? On the days that we are feeling super motivated we use that to our advantage. Go into your workout like the Superwoman (or Superman!) that you are and crush it. On the days that we have zero motivation we ignore it. I use the 5-minute rule. Start my workout. If I want to quit after 5-minutes I do it. Side note: I have never quit after 5 minutes. Once I am doing it I already start to feel better and motivation becomes a non-issue. Determination and consistency are more important than motivation. 

Today’s workout: Today’s routine is a 20-Minute per round HIIT and Fat Burn Lower Body Challenge. It’s a great workout for your entire body even though it has a lower body focus. Do not sacrifice form for speed, but I do want you to challenge yourself to get in as many quality reps as you can during each interval.

For those of you with weight loss goals: My new DietBet Challenge starts on Wednesday May 17th. If you want a chance to win money for losing weight sign up for the challenge. Everyone who loses 4% of their body weight over the course of 4 weeks will win a portion of the jackpot. You can sign up at www.dietbet.com/BenderFitness. 

You will start seeing new workouts in next week’s workout schedule with the start of the new Dietbet Challenge.

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: Interval Timer set for 20 Rounds of 10/50. 

1. Sumo Surfer
2. Warrior III Plank
3. High Knees
4. Russian Kicks
5. Forward Fold Tap (right)
6. Forward Fold Tap (left)
7. High Knees
8. Russian Kicks
9. Side Plank Double Kick (right)
10. Side Plank Double Kick (left)
11. High Knees
12. Russian Kicks
13. Side Lunge Knee (right)
14. Side Lunge Knee (left)
15. High Knees
16. Russian Kicks
17. Double Plie
18. Lunge Hop Jump
19. High Knees
20. Russian Kicks

Repeat 1-3X

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Hi Everyone!

Welcome to today’s workout! Today’s exercise program is a 15-Minute Per Round Cardio HIIT Routine. This is a full body, fat burning workout that will help you maintain lean muscle, boost your metabolism, and give you a fantastic workout in a short amount of time.

You can go through this workout once, or repeat it if you want a higher level of intensity. Always focus on maintaining good form. During HIIT, it is important to push yourself for maximum repetitions with good form. When you sacrifice form  you may not be recruiting the appropriate muscles that we are targeting. Of course, you can always modify the workout to suit your needs. I posted a workout tutorial, and the full length workout video below. If you aren’t sure what the exercises are be sure to watch the video before starting.

Plie Jump: Knees Stay Open, Back/Chest Stay Lifted. Land Toe to Heel.

Every persons body is different. There is no shame in modifying an exercise or program to suit your own needs. Work at your own level and build from there. The great thing about HIIT is that it allows you to work at your own pace. As your fitness level increases, you will find that you are able to get in more reps in the same amount of time. I encourage you to keep track of your reps. It is a great way to track your progress and see improvements in a non-scale victory.

Often people become fixated on the number on the scale, or a specific body fat percentage, but quantifying how much gravitational force is working on your body doesn’t tell you how strong you are or how much endurance you have. It is important to focus on non-scale related improvements, even if you have a weight loss goal.

For those of you with weight loss goals: My new DietBet Challenge starts on Wednesday May 17th. If you want a chance to win money for losing weight sign up for the challenge. Everyone who loses 4% of their body weight over the course of 4 weeks will win a portion of the jackpot. You can sign up at www.dietbet.com/BenderFitness. 

I am planning to film a new workout tonight. You will start seeing new workouts in next week’s workout schedule with the start of the new Dietbet Challenge.

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. 

Workout Tutorial: 

Full Length Workout: 

*For best results warm-up for 5-10 minutes before starting this workout.*

10/50 Second Intervals

1. Frogger
2. Lunge Jump
3. Mountain Climber
4. Squat Jump
5. High Knee Kicks
6. Plie Jump
7. Burpee
8. Jump Kick (right)
9. Jump Kick (left)
10. Frogger Pushup
11. X-Jump (Cheer Jump)
12. Surfer
13. Pendulum Hop
14. Warrior 3 Kick (right)
15. Warrior 3 Kick (left)

Repeat 1-3X

*Complete 5-10 minute cool down after the workout.*

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Hi Everyone!

Welcome to Day 2 of this week’s workout schedule! If you missed Day one don’t worry! You can find it right HERE. Yesterday we had a 16-Minute Per Round Total Body HIIT Workout. Today we have a quick Legs & Core Workout.

One round of today’s workout will take only 12-Minutes per round. I use a dumbbell for a couple of exercises in this workout. If you don’t have equipment just grab something from around the house to add some resistance, or do the exercises with body weight. Focus on using good form and getting in your maximum number of reps during each interval. You can modify the workout as needed. As long as you are challenging yourself you are getting in a good workout. If it feels easy that’s a sign that it’s time to increase the intensity.

Tomorrow’s workout is a Cardio HIIT Routine. You can find it here (if you just can’t wait!): Cardio HIIT (Full Length).

Gambit making himself comfortable.

My new DietBet Challenge starts on Wednesday May 17th. If you want a chance to win money for losing weight sign up for the challenge. Everyone who loses 4% of their body weight over the course of 4 weeks will win a portion of the jackpot. You can sign up at www.dietbet.com/BenderFitness. 

I am still taking it easy after my Half Marathon on Sunday. I mentioned on Instagram/Facebook that I took a tumble during the race- darned potholes!– and my knees and elbows are pretty sore from the impact. Gentle stretching and foam rolling are my focus right now. Part of living a healthy lifestyle is resting when you need too. My knees are so sore I didn’t even want to go walking today! They are bruised and I have a few scrapes, but I can tell that I am already on the mend.

See you soon with some new workout videos & blog posts. If you have any questions you want to see me answer please let me know in the comments below.

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. 

https://www.benderfitness.com/2015/04/12-minute-legs-core-workout.html

Equipment: Buy a Gymboss now. Interval Timer & Dumbbell. 

1. Curtsy Lunge with Calf Raise-Right
2. Curtsy Lunge with Calf Raise-Left
3. Lunge Kick-Right
4. Lunge Kick-Left
5. Glute Bridge to Calf Raise
6. Lunge Jump Twist
7. Walk the Plank Pushup
8. Angel Abs
9. Toe Touch Plank Reach-Right
10. Toe Touch Plank Reach-Left
11. Camel Reach
12. Dive Bomber

Repeat 1-4X

Curtsy Lunge to Calf Raise: Part 1

Curtsy Lunge to Calf Raise: Part 2

Lunge Kick: Part 1

Lunge Kick: Part 2

Glute Bridge to Calf Raise: Part 1

Glute Bridge to Calf Raise: Part 2

Lunge Jump Twist

Walk the Plank Pushup: Part 1

Walk the Plank Pushup: Part 2

Angel Abs

Toe Touch Plank Reach: Part 1

Toe Touch Plank Reach: Part 2

Camel Reach: Part 1

Camel Reach: Part 2

Dive Bomber: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 2

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HI Everyone!

It’s workout time again! Today’s workout will take 16-Minutes per round. This is a fantastic full body workout.

I went through this routine for time (16 rounds of 10/50-10 seconds rest, 50 seconds Max Reps). You can also choose to go through this workout for repetitions. If you’re feeling extra peppy I recommend doing a round timed, and a round for reps. Each workout technique will train your body differently, and you might be surprised at the way the challenge changes.

Don’t be afraid to modify if you need to. Where there is a will there’s a way. As long as the workout is challenging to you it is helping you become stronger. There is never any shame in modifying an exercise so that it is right for your current level of fitness.

Decline Pushup to Split Squat: Part 1

During this workout I used a chair, and two dumbbells. My dumbbells are 20-lbs each, but you can choose whatever weight is most appropriate for you. You can to select a weight that challenges you, but you can maintain good form throughout each exercise. Higher weights will help build lean muscle and burn fat due to the added resistance and challenge to your body.

I ran my Half Marathon on Sunday. I am working on an update post (as well as this week’s schedule!) I was running for a cause, if you would like to donate to help rescue and protect children from human trafficking please go to Love146.

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. 

16-Minute HIIT: Full Body Home Workout

Intervals: 16 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. Decline Pushup Split Squat
3. Curl, Press, Tricep Drop
4. Side Plank Elbow Tap Leg Lift-Right
5. Side Plank Elbow Tap Leg Lift-Left
6. Slow Squat to Jump Squat
7. Reverse Plank Kick to Pushup-Alternating
8. X-Jump to Tuck Jump
9. Oblique Scissor-Right
10. Oblique Scissor-Left
11. Heel Press Plank & Row or Pushup Row
12. Plank to Warrior III-Right
13. Plank to Warrior III-Left
14. Arm/Tricep Extension
15. Temple Tap Abs
16. High Knees

Repeat 1-3X

High Knees

Decline Pushup to Split Squat: Part 1

Decline Pushup to Split Squat: Part 2

Curl, Press, Tricep Drop: Part 1

Curl, Press, Tricep Drop: Part

Curl, Press, Tricep Drop: Part 3

Side Plank Elbow Tap Leg Lift: Part 1

Side Plank Elbow Tap Leg Lift: Part 2

Side Plank Elbow Tap Leg Lift: Part 3

Slow Squat to Jump Squat

Reverse Plank Kick to Pushup: Part 2

Reverse Plank Kick to Pushup: Part 1

X-Jump to Tuck Jump: Part 1

X-Jump to Tuck Jump: Part 2

X-Jump to Tuck Jump: Part 3

Oblique Scissor: Part 1

Heel Press to Plank Row: Part 1

Oblique Scissor: Part 2

Heel Press Plank Row: Part 2

Plank to Warrior III: Part 1

Plank to Warrior III: Part 2

Plank to Warrior III: Part 3

Arm/Tricep Extension

Temple Tap Abs