5-Minute Arm & Back Workout + 10-Minute Stability Ball Butt & Belly Workout

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Hi Everyone!

Let’s start the week off right! Today I have a great workout combination for you. We have a quick 5-Minute Arm & Back Workout (grab your dumbbells or something to add some resistance to your workout!) and a 10-Minute Stability Ball Workout.

If you don’t have a stability ball you can still modify the workout. Grab a chair and some paper plates or dish rags (socks work on wood floors!) so you can slide your feet along the floor without a ball. I say this all the time: there is always a way to modify the workout to suit your needs.

This move can also be done on the floor, or with your belly on a bench.

Equipment can add an extra challenge to your workouts, but it isn’t the only way to get in a great workout. You can get results with body weight and a little bit of space. If you get creative with the moves to make them work without equipment, please share below and let me know what you did. It can help other people get ideas!

Lately, I have been spending a lot of time thinking about exercise as it relates to health. The physical benefits are obvious, but health is so much more than the physical body. True health encompasses the body, mind, spirit, emotions, and finding a life balance with your wants and needs.

I often worry about the people out there who are suffering and exercising from a place of hate (hating the way you look, trying to change). Exercise can most certainly be physically transformative, but the goal is to improve your health. I want to help people learn to exercise from a place of health and love.

Don’t get me wrong, it’s okay to have physical goals, weight loss can often be a part of making healthy changes. There is nothing wrong with working for stronger, more defined arms (or legs, or abs). When you start exercising through pain or injury, you aren’t doing anything for your health. If you are starving to hit a number on the scale, you aren’t doing anything for your health. I think it’s important to focus on exercise as a part of a healthy lifestyle. It isn’t the only aspect of a healthy lifestyle.

Is there something you do to re-focus on health, while still working toward goals? Please share in the comments below.

Melissa

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.

Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.
Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness

1. Alternating Lunge & Curl 0:46
2. Squat & Press 1:46
3. Pushup Row: Alternating 2:46
4. Runner’s Lunge with Tricep Kickback: Right 3:46
5. Runner’s Lunge with Tricep Kickback: Left 4:46

Repeat 1-3X

–Buy a Gymboss now. Interval Timer Set for 10 Rounds of 10/50
Help BenderFitness Get a New Camera: https://www.patreon.com/BenderFitness

1. Ball Pull
2. Hip Lift
3. Elbow Pull
4. Prone Butt Lift Press
5. Butt Pull
6. Ball Pass
7. Ball Twist
8. Tick Tock Abs
9. Situp Stretch
10. Butt Lift

Repeat 1-3X

21-Minute HIIT: Full Body Workout

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Hi Everyone!

Are you ready to workout today? I sure am! I got in a great run yesterday (over 4-miles), and I am ready to challenge my body with a HIIT workout today.

Today’s workout will take 21-Minutes per round. You can go through it once, or repeat it if you want a longer/more intense workout. For this workout I used a jump rope (you can do rope less jumping or substitute high knees if you don’t have one). I also used dumbbells, if you don’t have any you can do the exercises with body weight. Finally, grab a chair or bench, something you can put your feet up on.

I won’t be able to do this workout until later this evening, but I will get it in. Maverick has his first baby swim lesson today. It’s a parent/baby class. He loves water, so hopefully he enjoys the pool. We also have another baby’s birthday party to attend.

When did my baby get so big?

I mentioned that I am training for a Half Marathon, so I am really trying to focus on getting my runs in. It’s so much easier when the weather is nice-cold makes me want to stay warm in my house in 10 layers with knee high socks on. I was less consistent this week with the return of the cold, but I still got most of my training in.

We have a treadmill, so I really have no excuse for missing workouts, but I much prefer running outside. I do have some great treadmill workouts that I can start incorporating to keep things interesting. I have also been running without music, to get myself back in sync with my breathing and just focusing on the experience of running. For my outdoor runs I am typically running with the baby, Jesse, or friends, so I don’t listen to music on those runs either.

I hope you enjoy today’s workout! Let me know how it goes, how you feel, and what your training is like.

My friends on Patreon have requested a new Yoga Stretch video, so I have that coming soon, plus I have some new HIIT workouts written and ready to be filmed. I am loving your check in posts on Instagram! Please keep tagging me!

I will see you soon!
Melissa

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

Click the link to –Buy a Gymboss now. !

Set your interval timer for 21 Rounds of 10/50.

1. Jump Rope
2. Deadlift
3. Quadruped Leg Raise
4. Jump Rope
5. Warrior Deadlift (right)
6. Warrior Deadlift (left)
7. Dive Bombers
8. Jump Rope
9. Split Squat (right)
10. Split Squat (left)
11. Plank Walkouts
12. Jump Rope
13. Lunge Pulse Press (right)
14. Lunge Pulse Curl (left)
15. Superman
16. Jumpe Rope
17. Plank Cross Row with Floor Tap
18. Folded Twist
19. Jump Rope
20. Curtsy Lunge (alternating)
21. Pigeon Stretch (alternating)

Repeat 1-3X

16-Minute Core Workout: Stomach Toning & Fat Burning

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Hi Everyone!

Are you ready to work on strengthening and sculpting your mid-section? While we’re at it, let’s burn some fat during this workout too.

This workout will work your core from every angle. It also incorporates exercises to get your heart rate up and maximize your fat burning. Push through each exercise. You will have 10-seconds of recovery time before moving on to the next exercise. Do not be afraid to challenge yourself, breath heavy and work up a sweat. Those things don’t mean that you are “out of shape.” It means that you are challenging yourself.

Temple Tap Abs

If you want to increase the intensity of this workout you can do so by adding a weighted vest. You can modify to make the workout more or less intense, depending on what you need to make it challenging.

This has been a tough week for me workout wise. I planned a long run for Sunday, but I was going to be pushing Maverick and the weather dropped from 76 F. on Friday to 28 F. on Sunday. Monday I got in a short progression run, and yesterday I taught a 60-Minute yoga class. Today it will be back to HIIT for me.

Exercise and running are much easier for me when the weather is nice. I want to go outside and move. Getting motivated in the winter months has always been more challenging for me. I still do it, but there is a lot less motivation to get it done, and more determination to make it happen anyway.

Remember, it’s okay if you don’t always feel like working out. That’s human. You have to be consistent and make it happen even when you don’t have that motivation pushing you. I have never regretted doing a workout on a day when I didn’t feel like it. In fact, I always feel better after working out.

Have fun with today’s workout program! Remember, a strong core is the foundation for every exercise you do. It helps protect you from injury, and back pain. Don’t skip working your midsection! It will benefit your form, and your quality of life to have a strong core.

See you soon!

Melissa

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

Click the link to –Buy a Gymboss now. !

Set your timer for 16 rounds of 10/50 seconds.

Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
*High Knees or Jump Rope: 60 Seconds or 150 Reps.

1. High Knees or Jump Rope
2. Mountain Climbers
3. Temple Tap Abs
4. Walking Pushups
5. High Knees or Jump Rope
6. Mountain Climbers
7. Angel Abs
8. Plank Crunch
9. High Knees or Jump Rope
10. Mountain Climbers
11. V-Up
12. Knee Drop Plank
13. High Knees or Jump Rope
14. Mountain Climbers
15. Hip Lift Toe Touch
16. Spiderman Plank Extension

Repeat 1-3X

Optional: Pair with 30-Minutes Cardio of Choice

Full Body Fat Burn: Home Workout HIIT-No Equipment

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Hi Everyone!

Happy Monday! It’s workout time again! Today’s workout requires no equipment, and will work your entire body. This is a HIIT workout, so as always push for maximum repetitions during each 50-second interval. You get 10-seconds of rest before moving on to the next exercise.

You can set your timer or follow along with the video. If you want to up the ante for the exercises and increase the intensity, you can do so by throwing on a weighted vest for an added challenge. Remember, there is always a way to modify the workouts, whether that means making it harder or making it easier.

Listen to your body, challenge yourself, and don’t be afraid to move outside of your comfort zone. It is that challenge that helps you to make progress. As you improve it’s important to keep challenging yourself. When you push you expand what you are capable of doing.

Weighted vest for an added challenge.

Have fun with today’s workout and let me know how it goes! Did you find it challenging, not as challenging as you expected? Did you modify? I love hearing about how you are doing!

See you soon!

Melissa

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

–Buy a Gymboss now. Set your interval timer for 15 Rounds of 10/50 Second Intervals.

1. Burpee
2. Sumo Squat
3. Burpee
4. Pendulum Squat
5. Burpee
6. High Knees
7. Up/Down Dog (Dive Bomber)
8. High Knees
9. Walk the Plank
10. High Knees
11. Frogger
12. Temple Tap Abs
13. Frogger
14. Leg/Hip Lift
15. Frogger

Repeat 1-3X.

Quick Lower Body Workout + Lower Body Challenge Move: 15-Minute HIIT Home Workout

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Hi Everyone!

It’s workout time! Today we are focused on the Lower Body. For this workout grab a pair of dumbbells and a chair. If you don’t have dumbbells grab some water bottles, or something you can use to add some resistance to your workout. You can also choose to do the exercises with Body Weight only, but the added resistance will help increase the efficacy of today’s workout.

The movements that I selected utilize several exercises that will maximize the activation of the muscles of your lower body during each movement. By isolating the right and left let we are increasing the challenge, and helping the body to find balance. Just as we are Right or Left handed, we have a dominant leg. When you work one leg at a time it helps you to find balance and keep the stronger side from compensating or sharing part of the load.

In addition to the workout below, I also posted a video for a bonus workout challenge move. Scroll down past the photo tutorial below to see the video demonstration, or follow along with the photo tutorial:

Yesterday I took an active rest day. We took Maverick to the zoo for the first time. If you are sore and need an active rest day before tackling today’s lower body workout you can do this yoga workout: https://www.benderfitness.com/2015/11/20-minute-yoga-flow-stretch-2.html.

At the Zoo with Maverick. We got in plenty of walking.

My active rest day consisted of a lot of walking. We visited the Zoo and Aquarium, and Maverick loved it. He got to see a Polar Bear jump up right in front of him, and do a back flip in the water.

I mentioned earlier this week that I signed up for a Half Marathon the first weekend in May. I will do an update post on my weekly runs so I can share with you guys what my schedule has looked like. We are going to have a high of 76 degrees Fahrenheit, which is unheard of in Pittsburgh in February, so I will definitely be running outdoors today!

Baby Elephant Zuri’s size at birth. Maverick’s not quite that tall yet!

Have fun with today’s workout and let me know how it goes!

Melissa

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

Interval Timer: 10 Rounds of 30/50.

*30 Second Cardio Intervals Between Each Exercise: Lunge Jump/Jump Squat

Sit to Stand (Right)
Sit to Stand (Left)
Split Squat (Right)
Split Squat (Left)
Elevated Runners Lunge (Right)
Elevated Runners Lunge (Left)
Single Leg Toe Tap Step Up (Right)
Single Leg Toe Tap Step Up (Left)
Elevated Glute Bridge (Right)
Elevated Glute Bridge (Left)

Repeat 1-3X.

Lunge Jump

Jump Squat

Sit to Stand: Part 1

Sit to Stand: Part 2

Split Squat: Part 1

Split Squat: Part 2

Elevated Runner’s Lunge Lift: Part 1

Elevated Runner’s Lunge Lift: Part 2

Single Leg Toe Tap Step Up: Part 1

Single Leg Toe Tap Step Up: Part 2

Elevated Glute Bridge: Part 1

Elevated Glute Bridge: Part 2

The challenge goal for today is to get in Reps of this exercise per leg. I will be posting my video on Instagram: @BenderFitness & a daily video on Instagram of each challenge move.

Beginner: 5-10 Reps Per Leg
Intermediate: 10-15 Reps Per Leg
Advanced: 15-20 Reps Per Leg

Quick Total Body Sculpting HIIT Workout: Home Workout

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Hi Everyone!

It’s workout time! Today’s workout is a 12-Minute HIIT that will work your entire body. I also posted two cardio videos below for an added burn. As always, you can repeat this workout to make it more intense, while having it fit into your schedule.

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.

This is a throwback workout. I filmed it when Maverick was just a few months old. It’s crazy to look back and see how little he was in this video!

I hope you enjoy this workout! Maverick had perfect timing when I filmed, and woke up for the very end of the workout. I will say, getting in my workouts around his schedule can certainly be a challenge! That is the great thing about having the option of quick workouts. You can make time for 12-Minutes. When I filmed this video, I only got in one round of this workout, plus a 2-mile walk with the baby, but it was still a good workout. Don’t beat yourself up if you can’t get in multiple rounds of a workout every day. Just make sure you are doing something!

Jesse & Maverick before Yoga last night.

I signed up for a Half Marathon the first weekend in May. I have been getting my running on track again. Since having my son it has been very hard to stay consistent. I feel SO much better when I get in my workouts. We have also been having an unseasonably warm February here in Pittsburgh, and sunshine is a mood booster for me.

I hope you enjoy today’s workout! We have new workouts on the agenda to film. We are re-establishing our workout schedule and filming schedule. Thanks for working out with me! Let me know how it goes and how you feel!

Melissa

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

Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.
*Each Section will take 5 minutes. You can pause the video and grab some water in between sections. *

Section 1: Jump Rope Cardio Burn

Jump Rope
High Kness Jump Rope
Jump Rope
High Knees Jump Rope
Jump Rope

Section 2: Cardio Fat Burn

High Knees
Burpees
High Knees
Burpees
High Knees

Repeat 1-3X

12-Minute HIIT: Core & Cardio Fat Burn

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Hi Everyone!

Are you ready to start the week off right? Can you make time today to do something great for your health? It’s workout time!

One round of today’s workout will only take 12-Minutes. If you have time you can repeat it, for a longer, more intense workout. You can also choose to pair it with another workout.

Baby & Kitty: Home Workouts Can be Interesting!

I did one round of this workout, and paired it with a nice long walk outside. The weather was unseasonably warm, so we took full advantage of it, and spent some time soaking up the sun. It isn’t often that we get a day like this in February!

Sunshine is such a wonderful gift. When I go outside into the sunshine it elevates my mood, and I feel so joyful. Plus, I love bringing Maverick outside to experience new sights and sounds. He is growing and hitting milestones faster than I could have ever imagined. I try to consistently provide him with new experiences and opportunities for learning, and he loves it.

Our friend Evan watched Maverick while we filmed today’s workout. Afterwards we went for a nice walk together.

It was a lot of fun filming! I have missed doing new workouts with you guys! We are putting a plan in place so that we can film more consistently. I thank you all for being patient as we learn how to navigate our filming schedule and our family life.

In other fitness related news, I decided to sign up for the Pittsburgh Half Marathon. I have officially registered, which means that I need to stay consistent with my training/running between now and May. If you are doing the Pittsburgh Half (or full!) let me know!

I would love to see your Check In training posts as we prep for the race together. It helps with consistency when you have a group of motivators (be that in person or online).

Have fun today! I will see you soon with a new workout!

Melissa, Jesse & Maverick

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 If you want to see more baby photos of 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

Buy a Gymboss now. Timer Set for 12 Rounds of 10/50.
Help BenderFitness: https://www.patreon.com/BenderFitness.

Transverse Plank Reach
High Knees
Leg Thread
Jump Squats
Side Plank with Knee-Right
High Knees
Side Plank with Knee-Left
Jump Squat
Crab Knee Touch
High Knees
Tricep Leg Lifts
Jump Squats

Repeat 1-3X

Transverse Plank Reach

High Knees

Leg Thread

Squat Jump: Part 1

Squat Jump: Part 2

Side Plank with Knee Rotation: Part 1

Side Plank with Knee Rotation: Part 2

Crab Knee Touch

Plank Leg Lift

15-Minute: Full Body Toning Workout

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HI Everyone!

It’s that time again…..Workout Time! Today’s workout is a 15-Minute Full Body Workout. Grab a couple of dumbbells, and a chair (or some place to put your foot for one move) and you are ready to go. If you don’t have equipment, grab a water bottle or something for resistance. You can always modify to use whatever you have at home.

If you use an alternate piece of equipment comment and let us know what it is. That way if anyone else is struggling you might give them an option they didn’t think of.

I filmed the workout below in October. I am feeling so much stronger, and healthier now. It’s amazing the difference that 4-months can make in your fitness level! At that point I was only 3-months postpartum, and I am now 7-months postpartum.

This is the first week that I have successfully started a consistent running program again. I started teaching a Kinesiology class on Jogging at Penn State Beaver. I have been wanting to get my running program back on track, and this was just the motivation that I needed. I am a firm believer in practicing what you preach.

My running week has looked like this:
Saturday: 4+ Miles (my watch died so I am not sure exactly how long the distance was)
Sunday: 7 Miles.
Monday: 3.2 Miles.
Wednesday: 3.2 Miles.
Friday: Between 3-4 Miles Scheduled.

It feels so good to be running consistently! I thought that I would be sore or tired, but my HIIT workouts have really kept my fitness level on track so I haven’t had any issues. My two shorter runs (3.2 miles) I maintained between an 8 min/mile and 8:30 min/mile pace. My half marathon pace average is about an 8 min/mile so I have some work to do, but I am not as far off as I had imagined.

Have fun with today’s workout. Next week I have help from my sister so I can film some new workouts, and I will be filming on either today or tomorrow AM. So brand new workouts are on the horizon!

Melissa, Jesse & Maverick

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

Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.
Help BenderFitness: https://www.patreon.com/BenderFitness.
*Each Section will take 5 minutes. You can pause the video and grab some water in between sections. * Be sure to have your dumbbells and a chair (or someplace to put your foot during Split Squats) ready for this workout.

Section 1:
1. Romanian Deadlift
2. Split Squat: Right
3. Split Squat: Left
4. Warrior Deadlift: Right
5. Warrior Deadlift: Left

Section 2:
1. Reverse Plank Step Out
2. Side Plank Reach & Drop: Right
3. Side Plank Reach & Drop: Left
4. Hip Lift Hook
5. Temple Tap Abs

Section 3:
1. Alternating Lunge & Curl
2. Squat & Press
3. Pushup Row: Alternating
4. Runner’s Lunge with Tricep Kickback: Right
5. Runner’s Lunge with Tricep Kickback: Left

Repeat 1-3X

20-Minute, Plank, Push-up and Burn: Body Weight Workout

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Hi Everyone!

Are you ready for today’s workout? This is a total body workout, but it is focused on burning fat and sculpting your midsection. I did jump rope cardio bursts throughout the workout for fat burning, but you can choose to do high knees, burpees, or an alternate cardio of choice.

Push yourself to get in maximum reps during each interval. Focus on maintaining good form, and challenging yourself. You will be surprised at how much you are capable of when you push yourself.

It has been a bit hectic in the Bender household. I have been unable to film new workouts. I had a mental breakthrough recently. I realized that I have a very difficult time asking for help. I have always been very independent, and prone to doing things on my own. I can normally handle anything life throws my way, and I can fit in everything (although sometimes it is difficult).

Add in Baby Bender and things have gotten trickier. For a while, I was able to film new workouts while he napped. Well, now he doesn’t nap for as long. By the time Jesse gets home in the evening, and gets in his run, it’s time for dinner, and getting the baby ready for bed. I stubbornly trucked along thinking, I can keep trying to film workouts while he naps, but it just isn’t working out.

So, I realized that I have to ask for help. My sister is going to come over and watch Maverick so I can get some filming done, and get you guys some new workouts. The funny thing is, she is more than happy to do it. She actually seemed excited that I asked. So this difficulty asking for help is definitely rooted in my end. I also found a daycare that will watch children on an hourly basis. They have a waiting list right now, but Maverick is on it so I can recreate a filming schedule.

I also started teaching a jogging class at Penn State Beaver. So this weekend I focused on getting in my runs. On Saturday I ran 4+ miles, Sunday 7 miles, and today 3.2 miles. Today was my first day taking over the class, but it is a great motivator to stick to my running schedule. I like to practice what I teach.

Tomorrow evening I will be teaching a 60-Minute group yoga class. During the day I will try to film a new workout. Otherwise, I will be filming a new workout on Wednesday.

Have fun! Thank you guys for being understanding and supportive through all the big changes we have had in the past year.

Melissa, Jesse & Maverick

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 for 15 rounds of 30/50.
My cardio of choice was jumping rope, but you can also choose High Knees.

*Cardio
1. Toe Touch Push-ups
*Cardio
2. Side Plank Knee/Lift (right)
*Cardio
3. Side Plank Knee/Lift (left)
*Cardio
4. Reverse Plank Leg Lift
*Cardio
5. Criss Cross Plank
*Cardio
6. Elevator Plank (right)
*Cardio
7. Elevator Plank (left)
*Cardio
8. Dive Bomber
*Cardio
9. Windshield Wiper Plank
*Cardio
10. Plank Jack Push-up
*Cardio
11. Knee Drop Plank
*Cardio
12. Supergirl Push-up
*Cardio
13. Heel Press Plank (right)
*Cardio
14. Heel Press Plank (left)
*Cardio
15. Rotating Push-ups

Repeat 1-3X

Toe Touch Push-Ups:
Start in Plank Position. Reach your right hand back to touch your left foot, while lifting the hips.
Return to Plank position, complete a push-up.
Repeat on Opposite Side.
Video Tutorial here: Toe Touch Push-Up

Side Plank Knee/Lift:
Start in Side Plank. Lift the leg (as you would in a jumping jack).
Bring the Knee in Toward your Chest.
Return to starting position. Complete all reps on the right, and then repeat on the left.

Reverse Plank Leg Lift:
Start in a reverse plank position. Lift the hips to form a straight line from heels, to hips to shoulders.
Place hands below shoulders.
Hold this position, or increase the intensity by alternating leg lifts.
Keep the hips lifted and core tight throughout each exercise.

Criss-Cross Plank:
Start in plank position. Bring the right knee in toward the left elbow.
Keeping the knee forward transition it toward the left elbow.
Return to plank.
Bring left knee in toward right elbow, and then across to the left elbow.
Continue to alternate sides.

Elevator Plank:
Start in plank position. Bring your right knee in toward your right arm.
Move your knee up and down from wrist toward arm pit.
Keep the core strong and engaged though out the exercise.
Repeat on the other side.

Dive Bomber:
Transition from Plank to Down Dog Position.
Bend both arms and sweep the chest toward the floor.
Allow the hips to follow as you push forward to Up-Dog.
Bend the arms to return to starting position and repeat.

Windshield Wiper Plank:
Start in Plank Position (on forearms or extended arms).
Alternating legs, take a step out to the side, and return to plank position.

Plank Jack:
Start in plank position.
Jump Both Feet out as you would in a jumping jack.
Hold Plank or add a push-up.
Return to starting position and repeat.
Video Tutorial Here: Plank Jack.

Knee Drop Plank:
Start in a forearm plank with hands clasped.
Form a straight line from heels, to hips to shoulders.
Keep the hips in the same position and bend the knees to just above (or lightly touch) the ground.
Keep the core strong and tight.
Return to starting position and repeat.

Supergirl Push-Up:
Start in Plank.
Reach Right Arm and Left Foot toward opposite walls.
Return to Plank. Optional: Complete a push-up.
Return to plank.
Reach Left Arm and Right Foot.
Repeat, alternating sides.

Heel Press Plank:
Start in a Forearm Plank.
Bend Right Knee, Flex the Foot, and Press your Heel to the Ceiling.
Continue to pulse and press.
Complete full cycle, and repeat on the opposite side.

Rotating Push-Ups:
Start in Plank Position with feet hip distance or slightly wider apart.
Complete a Push-Up (optional).
Rotate into a right side plank, coming onto the sides of the feet.
Reach the left arm up toward the ceiling.
Return to Plank.
Complete Push-Up (optional).
Continue to alternate sides.

Leg, Butt & Thigh Shaping HIIT: Home Workout

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HI Everyone!

It’s workout time again! Today’s workout will take 18-Minutes Per Round, or you can do the version with built in warm-up and cool down. I posted the video below with two different formats. You can go through the 30-minute video 1-2X, or repeat the 18-Minute video with your own warm-up and cool down. The choice is yours! Do whatever will fit into your schedule.

It has been a real struggle for me this week to get in my workouts. Maverick is crawling like a pro, had his two bottom teeth pop through, and has been on a mini-nap strike (he is taking them, but not for long!) He is also teaching me how thorough baby proofing must be. He has an uncanny ability to instantly identify anything non-baby proofed and head right for it.

I haven’t been getting in my full length workouts, so I am doing quick exercises throughout the day to stay active. The other day I did: Down Dog to Single Leg Plank to Knee to Elbow (pictured) 20X per leg. Lunge Jumps X20. Burpees X20. Pull-ups X2. I repeated that sequence twice.

Down Dog to Single Leg Plank to Knee to Elbow (pictured) 20X per leg. Lunge Jumps X20. Burpees X20. Pull-ups X2.

Sometimes I do squats while I brush my teeth. Sometimes it’s all about fitting in what you can, when you can. Some exercise is always better than no exercise. I have a plan for filming this weekend so that there will be new workouts for the upcoming week. I hope you enjoy this one in the mean time!

This routine includes a lot of my favorite exercises for shaping and sculpting your booty from all angles. Let me know how you do!

Have fun!
Melissa, Jesse & Maverick

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

30-Minute Workout with Warm-Up & Cool Down:

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

Forward Kick-Right
Forward Kick-Left
Frog Hop
Knee Swing Kick-Right
Knee Swing Kick-Left

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

Squat
Leg Abduction-Right
Leg Abduction-Left
Warrior Deadlift-Right
Warrior Deadlift-Left
Plie Squat
Chair Squat
Single Leg Squat-Alternating
Side Lunge Switch
Romanian Deadlift
Quadruped Heel Press-Right
Quadruped Heel Press-Left
Quadruped Knee to Elbow-Right
Quadruped Knee to Elbow-Left
Quadruped Rainbow Tap-Right
Quadruped Rainbow Tap-Left
Leg Series-Right
Leg Series-Left

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

Shoulder Stretch Squat
Deep Squat with Elbow Press
Runner’s Lunge-Right
Runner’s Lunge-Left
Seated Forward Fold

Repeat 1-3X

18-Minute Workout:

20-Minute Total Body HIIT Fat Burn: Stress Busting Workout

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Hi Everyone!

It is time to workout! Today’s workout is a 20-Minute Total Body HIIT. I call this the Stress Busting Workout, because at the beginning of the workout Jesse was feeling very stressed out. By the end, he felt a million times better.

Exercise is a great stress reducer. When you feel anxious or overwhelmed it can help you center and re-focus. Plus the endorphins give you a great mood boost. It can also help your energy levels when you are tired.

Today’s workout uses dumbbells, and a balance trainer (Bosu). If you don’t have the Bosu no worries, he just used it to amp up the intensity and core training of his pushups, but you can do them from the floor. If you don’t have dumbbells you can grab something from around the house to add some resistance (like a water bottle). The resistance will help activate your muscles and increase the challenge.

Tired before the workout.

Jesse felt so much better after his workout: his energy was better, and his mood improved too. It helped him work off the stress of his day so we was able to enjoy the rest of his evening. If he had skipped his workout he would have had that hanging over his head too, like another unchecked item on his “to do” list.

I had a big long To-Do List day yesterday. I didn’t get to my workout or filming, and I was not happy about it. I was tired, and drank too much coffee, and then I had an anxious type of energy. Maverick is really good at crawling, and getting into everything now. He was also on a nap strike. He got two new teeth this week, which may still be bothering him, because they aren’t fully in (although they have broken the surface).

Happy Post Workout!

Today’s goal for me is to film a new workout for the challenge & post a new recipe. So check back for that! I will share both soon! In the mean time, I hope you enjoy working out with Jesse. He cracks me up (as you will hear in the background). Hopefully you get in a great workout with a few good laughs.

Have fun!
Melissa, Jesse & Maverick

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

Get Your Own Interval Timer: Buy a Gymboss now.
For Time: Set Your Timer: 15 Rounds of 30/50.
*30 Seconds Cardio of Choice between each exercise*

Warrior Deadlift-Right
Warrior Deadlift-Left
Burpee
Curtsy Lunge Abduction-Right
Curtsy Lunge Abduction-Left
Balanced Pushups (or regular pushups)
Squat and Curl
Tricep Drop
Walk the Plank
Curl & Press
Heel Tap Abs
Side V-Up-Right
Side V-Up-Left
Russian Twist
Hip/Leg Lift

Repeat 1-3X

Total Body Workout with Fat Burning Cardio: 16-Minutes Per Round

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Hi Everyone!

Sorry for the delay in getting today’s workout up! My son is getting his first TWO teeth at the same time. They finally popped through yesterday, but he needed me so I didn’t get on the computer at all. Today we have a Total Body Cardio Fat Burning Workout for you.

This workout will take 16-Minutes and combines 30-second cardio bursts with 50 seconds of maximum repetitions for each exercise. As always, push yourself to get in as many reps as possible. Quick workouts are very effective if you focus on your intensity. Push hard, sweat, breath heavy, and challenge yourself.

Maverick is 7 Months Old. <3

Last night we were able to get in a great walk with Maverick. We initially planned on running, but Jesse had a lot of muscle soreness so we kept it lighter. I did get to try out my new SheFit Ultimate Sports Bra & I am in love! It is fantastic, kept everything in place, and was still nursing friendly.

Tomorrow’s workout will be an active rest day or yoga day. Thursday will be a brand new workout. I hope you are enjoying the Get Lean Workout Challenge so far!

Have fun!

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

Get Your Own Interval Timer: Buy a Gymboss now.
For Time: Set Your Timer: 12 Rounds of 30/50.
*30 Seconds Cardio of Choice between each exercise*

Sumo Pushups
Plie Jumps
Rock the Boat Twist
Frogger
Leg Series-Right
Leg Series-Left
Surfer
Side Plank Elbow Tap-Right
Side Plank Elbow Tap-Left
Heel Tap Squat Jump
Pendulum Abs
Donkey V-Kick

Repeat 1-3X

12-Minute HIIT: Chest, Core & Lower Body Burn

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Hi Everyone!

It’s workout time! Are you ready for a quick & effective workout? This one only takes 12-Minutes per round. You can repeat it if you want a longer workout. I did this workout once through for reps, and once for time. The breakdown for both is listed below the workout video.

I found it more challenging to do this routine for time, but I like to switch up my methods so that my body doesn’t adjust to any one style of training.

I feel like time is flying by. Maverick is now officially 7-Months old. I am just now starting to feel like I am getting my “workout groove” back. I am getting in my HIIT workouts consistently. I feel stronger, more energetic and healthier.

Up to this point I haven’t been running with any consistency (1 run per week if I am lucky). It has been difficult to fit in with the cold weather, because I don’t like taking him running in the stroller in these temperatures. Running is one of the things I really want to incorporate back into my life. I miss it. I like that it is a different type of challenge.

Maverick is 7-Months Old!

Plus, running provides me with a zen-like “in the moment” experience. I can tune into my breathing, and it’s like a form of mobile meditation for me. I am going to be taking over teaching a running course at Penn State Beaver, so I am going to use that as motivation to start running consistently again. My students will be running 3 days per week, so that is my starting goal.

I hope you enjoy today’s workout! Jesse and I did 2 rounds, let me know how many times you get through it, and how you feel. I filmed this one immediately after filming yesterday’s 16-Minute HIIT. I felt EXHAUSTED by the time I was done. In a good way!

Have fun!

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

Get Your Own Interval Timer: Buy a Gymboss now.
For Time: Set Your Timer: 12 Rounds of 10/50.

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

Push-ups
Warrior Deadlift-Right
Warrior Deadlift-Left
Burpee
Angel Abs (Right+Left=1 Rep)
Plank Crunch (Right+Left=1 Rep)
Side Lunge Cross-Right
Side Lunge Cross-Left
Lunge Hop-Right
Lunge Hop-Left
Frogger
Side Plank Pushups (Each Pushup = 1 Rep)

Repeat 1-3X

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

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Hi Everyone!

It’s time to workout! Are you ready? Yes? I hope you said yes! This is a great fat burning workout that will boost your metabolism, and help you build strength.

This is a quick, but challenging workout for your entire bod. You don’t need any equipment, except a yoga mat, and an interval timer (or just follow along with the video). As always, push for maximum repetitions. Focus on good form, and don’t sacrifice form for speed. We want Max Reps with Good Form.

I actually did this workout twice this week. Jesse and I did two rounds of it together earlier in the week. I did one round when I was filming (and filmed a second workout right after this one). When I did the workout with Jesse I was actually able to push for more reps. When I film, I slow down a bit, because I am chatting and demonstrating the moves. When I push full out there is a lot more gasping for breath. Don’t be afraid to challenge yourself. Sweat and heavy breathing doesn’t mean that you are out of shape. It means that you are pushing your limits.

This workout kicked my butt (in a good way!) I was dripping sweat, and worked my entire body. Be sure to warm up before the workout and cool down when you are done. After the second round I was totally beat. I cooled down to get my heart rate back to normal and finished with some stretching.

I am still sticking with my anti-inflammatory diet. I ordered a rice cooker, and used it for the first time last night. I made Paella with chicken, shrimp, and Jasmine brown rice. It was delicious, and I have leftovers. Remember, healthy eating doesn’t have to mean bland eating. Do you have a favorite healthy recipe or dish?

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

Get Your Own Interval Timer: Buy a Gymboss now.
Set Your Timer: 16 Rounds of 10/50.

High Knees
Cheek to Cheek
Cross Jack
Criss Cross Curtsy Lunge
Mountain Climbers
Rolling Situp-Superman to Boat
Side Plank Hip Lift-Right
Side Plank Hip Lift-Left
Leg/Hip Lift
Burpees
Warrior III-Right
Warrior III-Left
Cross Donkey Kick
Heel Tap Squat Jump
Down Dog Hop-Right
Down Dog Hop-Left

Repeat 1-3X

Weekly Workout Schedule: 1/29-2/4

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Hi Everyone!

Welcome to this week’s workout schedule! We are finishing up my Original 30-Day Workout Challenge for January, and ready to get started on February’s brand new Dietbet Challenge. New workouts start on February 1st!

I am trying something new to help keep us on track, and keep the workouts easy and accessible. I have created this page, for easy access to this week’s workouts. This is my second week of sharing a Weekly Workout schedule. If you want to see this as a regular part of BenderFitness please comment and let me know.

These were the workouts last week and from the rest of the Original #30DayWorkoutChallenge:

Original 30-Day Workout Challenge: Days 1-7

Original 30-Day Workout Challenge Days 8-14

Original 30-Day Workout Challenge: Days 15-21

Original 30-Day Workout Challenge: Days 22-28

The schedule will combine both new and old workouts. The new workouts will go live at Midnight, Eastern Time Zone for the day they are scheduled. The old workouts are already linked.

This routine combines strengthening, stretching, cardio, and rest days. Health and fitness should help you become stronger. If you find yourself becoming worn down by the workouts you can add additional rest days as you build strength.

Let me know if you find the schedule useful. If you have questions please post them below.

Melissa

Bonus Cardio Option:

Either of these cardio workouts can be added to any workout this week:

Stretching:

Stretching to Improve Flexibility for Splits

How to Use a Foam Roller

Sunday:

Total Tummy Toning Workout

Monday:

15-Minute Cardio HIIT & Body Sculpt

Tuesday:

Yoga, Pilates, BenderFitness Workout Fusion

Active Rest Day or Yoga Day

Wednesday:

New Workout: February DietBet Challenge Starts Today!
12-Minute Total Body Sculpt & Fat Burn: No Equipment HIIT

Thursday:

New Workout: 12-Minute Total Body Workout

Friday:

Active Rest Day

Saturday:

New Workout: 16-Minute Total Body Workout

16-Minute Total Body Workout: Real Time HIIT

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HI Everyone!

Welcome to the 3rd workout in my February Get Lean Workout Challenge! I hope you’re ready to push yourself during today’s workout!

One round of this workout will take 16-Minutes. I used a dumbbell for the last two exercises, but you can also choose to do them with body weight. If you don’t have dumbbells and want to add resistance you can use something from around the house (a book bag with some books, water bottles, etc.)

Challenge yourself to get in as many reps as possible of each exercise today. Earn that sweat! It’s a physical symbol of your hard work. I repeated this workout 2X. You can go through it once, or go for a second (or even a third!) round if you are feeling up to it! Listen to your body. Challenge yourself so you can continue to improve.

If you still want to join the DietBet for some motivation to lose weight (and win money for losing weight!) you can still join: www.dietbet.com/BenderFitness. There is over $13,000 in the jackpot right now, and everyone who hits their weight loss goal will win a portion of the money.

Don’t forget, for the best results you want to pair your workout with a healthy diet. Creating a healthy lifestyle includes multiple components: exercise, rest, and diet. You need to have balance between each aspect to really maximize your workouts.

Have fun with today’s workout! I am excited to share more new workout videos with you! Let me know how you are doing with the challenge so far! Comment or tag me in your workout or progress photos. I love hearing how you are doing.

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

Get Your Own Interval Timer: Buy a Gymboss now.
Set Your Timer: 16 Rounds of 10/50.

High Knees
Lunge to Pushup
Jumping Jacks
Dead Bug
Surfer Burpee
Leg/Hip Lift
Mountain Climbers
Lunge Kick-Right
Lunge Kick-Left
Supergirl Plank
Tuck Jump
Kick Back-Right
Kick Back-Left
Pendulum Squat
Wood Chopper-Right
Wood Chopper-Left

Repeat 1-3X

Lunge to Push-up

Dead Bug

Leg Lift/Hip Lift

Lunge Kick

Supergirl

Kick Back

Pendulum Squat

Total Body HIIT: Body Sculpt & Fat Burning Workout

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Hi Everyone!

I hope you are ready to sweat! I have another short, but intense workout for you today. Get ready to push for maximum reps and work your entire body.

Today is Day 2 of my Get Lean Workout Challenge. This is a 4-Week Challenge. To go along with this challenge I added a Grocery list and details about my Anti-Inflammatory Diet. I have noticed big changes since I started incorporating these foods and diet principles into my life.

One round of today’s workout will take just 12-minutes. In that 12-Minutes I kicked my own butt, was panting for breath, and dripping sweat (don’t be scared, those are good things!) Work at your own pace, but don’t be afraid to push yourself outside of your comfort zone. Challenging your current limitations is how you expand past those limitations to grow and improve.

Of course, you can repeat this workout to make it longer/more intense, or you can pair it with cardio of your choice. As a new mom, I find it imperative to have a short/quick workout option. It allows me to get in my workout even when life gets hectic. I always feel better physically and mentally when I get my workouts in. Three cheers for endorphins! 😉

If you still want to join the DietBet for some motivation to lose weight (and win money for losing weight!) you can still join: www.dietbet.com/BenderFitness. There is over $9000 in the jackpot right now, and everyone who hits their weight loss goal will win a portion of the money.

Have fun with today’s workout! I am excited to share more new workout videos with 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

Get Your Own Interval Timer: Buy a Gymboss now.
Set Your Timer: 12 Rounds of 10/50.

Jumping Jack Burpee
Plank Leg Lift-Right
Plank Leg Lift-Left
High Knees
Oblique Twist
Plank Elbow Tap-Right
Plank Elbow Tap-Left
Surfer Burpee
Ab/Hip Lift
Lunge Jump
Mountain Pushups
Temple Tap Abs

Repeat 1-3X

12 Minute Total Body Sculpt & Fat Burn: No Equipment HIIT Workout

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Hi Everyone!

Welcome to the BenderFitness workout of the day! Today we are starting a brand new exercise program. I am hosting a DietBet (it’s not too late to sign up! It starts today!) and a February workout challenge.

Today’s workout is a Total Body Sculpt + Fat Burning Workout. Go for maximum repetitions. Don’t forget to maintain good form, but really push yourself. Be sure to warm-up before the workout so you can really go with maximum effort. Warming up actually allows you to work at a higher level during the workout.

When the New Year starts we are often raring to go with our resolutions and goals, but by February, much of the enthusiasm has worn off. We aren’t going to let that happen! As I always say, consistency is the key to results. So let’s stay consistent.

Sometimes being consistent means getting in your workout even when you aren’t feeling very motivated.

Today’s workout is only 12-Minutes per round. You can do just one round, or repeat it for a longer workout. You can also do a round or two and pair it with cardio of your choice. There are some cardio options with the weekly workout schedule. Remember, even when you aren’t feeling very motivated push yourself to stay consistent. Taking rest days is okay, quitting is not. If something gets you off track, jump right back in.

To go with this challenge I will be posting more diet and nutrition information. I recently started eating an Anti-Inflammatory Diet, and I have been thrilled with the results.

If you still want to join the DietBet for some motivation to lose weight (and win money for losing weight!) you can still join: www.dietbet.com/BenderFitness. There is over $5000 in the jackpot right now, and everyone who hits their weight loss goal will win a portion of the money.

Have fun with today’s workout! I am excited to share more new workout videos with 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

Get Your Own Interval Timer: Buy a Gymboss now.
Set Your Timer: 12 Rounds of 10/50.

High Knees
Wall Abs
Tuck Jump
Lunge Jump
Skier
Frogger
Side Plank Knee Rotation-Right
Side Plank Knee Rotation-Left
High Knees
Heel Tap Toe Reach
Jump Squat
V-Reach

Repeat 1-3X

Anti-Inflammatory Diet & Grocery List

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Hi Everyone!

Today let’s talk about diet. (If you are looking for today’s workout you can find it here: Weekly Workout Schedule). I’m not talking about going hungry, or putting locks on your refrigerator. I’m talking about what you put in your body.

About 3-4 weeks ago I made some changes to my diet. I started eating primarily anti-inflammatory foods, and cut out foods that are linked to inflammation. When I started, I wasn’t sure if I would notice a change. Just a few weeks later, I am down 6 pounds, and 3 inches on my waist. Since having postpartum gallbladder issues over the summer, I have been fighting bloating and 5-7 pound weight fluctuations over the course of the day.

So what is the verdict after trying these diet changes? I feel better! My hands and stomach aren’t swelling up, and my weight isn’t having extreme fluctuations throughout the day. My energy is better, and my husband notices a big difference in how he feels too.

Inflammation is linked to cancer, arthritis, asthma, colitis, Alzheimer’s, Crohn’s disease, sinus problems….and many more. It is also linked to premature aging of the skin and acne.

So what is the anti-inflammatory diet? I have provided some information and a grocery list below. The list is not all inclusive. There are other fruits and veggies that are still great options, but I created the grocery list as an over view.

I have been eating foods that follow these guidelines, but I still allow for some variation. For example, I love frosted shredded wheat cereal. Even though it has refined sugars I still eat it sometimes. Peanuts are inflammatory, and giving up Peanut Butter was a big one for me. I still have it occasionally, but I ensure that it is one serving size.

These are guidelines. You can adjust it to fit your needs and lifestyle, but incorporating these changes has been very beneficial for me. I will be sharing more recipes that fit into the anti-inflammatory diet.

If you have questions about the diet, post them below. I have started sharing more recipes on my Snapchat & Instagram MyStory: @BenderFitness.

Melissa

Snacking on lots of fruit & veggies.

Anti-Inflammatory Diet Basics:

Avoid or Eliminate: Dairy, Red Meat, Refined Sugars, Processed Foods, Fried Foods, Refined Carbohydrates, Sweetened Beverages
Utilize Anti-Inflammatory spices in your meals at least 1X per day.
Eat Hormone Free Meats, plenty of fresh vegetables and fruit. For fruits and veggies, if it is thin skinned (i.e. blueberries) buy organic if possible. Always rinse fruit and veggies before eating/prepping.

Printable: Anti-Inflammatory Grocery List BenderFitness.com

Grocery List Basics:

*The items in bold are spices and proteins that I regularly incorporate into my meals. I have also been drinking one cup of lemon ginger tea per day.*

Spices/Supplies:

-Turmeric
-Ginger (fresh root form, ground spice or ginger paste)
-Garlic (fresh or minced)
-cinnamon
-rosemary
-sage
-thyme
-cloves
-extra virgin olive oil
-coconut oil
-bone broth

Proteins: (Preferably Hormone/Antibiotic Free)

-Chicken
-Salmon
-Shrimp
-Eggs
-Fish

Nuts/Seeds: (Avoid Peanuts/Peanut Butter)

-ground flax, hemp or chia seed (can be sprinkled in oatmeal, cereal, salads or smoothies)
-Walnuts
-Almonds
-Pumpkin Seeds

Fruit: (If thin skinned preferably organic)

-blueberries
-avocado
-beets
-pineapple
-cherries
-strawberries
-raspberries
-blackberries
-tomato
*You can eat other fruits as well*

Vegetables:

-Spinach
-Kale
-Broccoli
-Cauliflower
-Onions
-Brussel Sprouts
-Zucchini
-Cabbage
-Sweet Potatoes
-Beets
-Bok Choy
-Swiss Chard
-Mushrooms-Shitake or Portabella
*You can eat other veggies as well*

Carbs:

-Oatmeal-Plain
-Whole Grain Breads or Wraps
-Jasmine or Brown Rice
-quinoa
*If you have a gluten allergy choose gluten free options. If you don’t have an allergy you can eat gluten)

Milk/Beverages:

-Unsweetened Almond or Coconut Milk
-Green Tea
-Ginger Tea
-Coffee

Sweets:

-Dark Chocolate
-Homemade Desserts using Whole Ingredients (I will be posting more recipes)

Fermented Foods:

-Sauerkraut
-Miso

15-Minute Cardio HIIT & Body Sculpt Home Workout

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Hi Everyone!

Today is the final day of my Original #30DayWorkoutChallenge! WooHoo!!! You did a fantastic job making it all the way through the challenge! So let’s make it through the final workout!

Today’s workout is 15-Minutes per Round. This is a Cardio HIIT workout. This workout incorporates cardio burst exercises to get your heart rate up, your metabolism revved, and your body burning fat. It also incorporates plant of body sculpting moves.

Push yourself for maximum repetitions during each exercise. It’s okay to breath heavy and work up a sweat! That means you are challenging yourself, and that is what we are going for. Breathing heavy does not mean you are out of shape, it just means that you are pushing yourself. Challenging ourselves is the way that we improve.

This is the last day of this challenge. Let’s keep the momentum going with a new workout challenge next month. I started filming workouts for my Brand New February DietBet Challenge. If one of your goals is weight loss and you want to win money for losing weight you can sign up for my DietBet Challenge here: www.dietbet.com/benderfitness. It starts February 1st, but you can sign up now! Let’s use the momentum from this challenge, and keep ourselves motivated into February.

For many people the motivation that comes with the New Year has worn off, but it takes consistency to make our goals a reality. Don’t stop now!

I am giving away a free entry into my DietBet Challenge to two lucky individuals! I embedded the entry form here, but if it doesn’t load for you, you can find it on my Facebook page: @MelissaBenderFitness.

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

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

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

Repeat 1-3X

Bender Fitness

Fitness Should Be Free

5-Minute Arm & Back Workout + 10-Minute Stability Ball Butt & Belly Workout

21-Minute HIIT: Full Body Workout

16-Minute Core Workout: Stomach Toning & Fat Burning

Full Body Fat Burn: Home Workout HIIT-No Equipment

Quick Lower Body Workout + Lower Body Challenge Move: 15-Minute HIIT Home Workout

Quick Total Body Sculpting HIIT Workout: Home Workout

12-Minute HIIT: Core & Cardio Fat Burn

15-Minute: Full Body Toning Workout

20-Minute, Plank, Push-up and Burn: Body Weight Workout

Leg, Butt & Thigh Shaping HIIT: Home Workout

20-Minute Total Body HIIT Fat Burn: Stress Busting Workout

Total Body Workout with Fat Burning Cardio: 16-Minutes Per Round

12-Minute HIIT: Chest, Core & Lower Body Burn

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

Weekly Workout Schedule: 1/29-2/4

16-Minute Total Body Workout: Real Time HIIT

Total Body HIIT: Body Sculpt & Fat Burning Workout

12 Minute Total Body Sculpt & Fat Burn: No Equipment HIIT Workout

Anti-Inflammatory Diet & Grocery List

15-Minute Cardio HIIT & Body Sculpt Home Workout