12-Minute No Squat, No Lunges: Standing Glutes Workout

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Hi Everyone!

Welcome to today’s No Squat, No Lunges Workout. This knee friendly workout routine is focused on the Lower Body, especially the glutes. We will be using dumbbells and a chair. We won’t be getting up and down from the mat today, but we will rest our back on the chair for a couple of exercises and use it for balance.

This low impact routine is highly effective. It’s great for building strength and sculpting strong thighs and glutes. It’s also accessible for people of all fitness levels, and is easier on the knees.

Focus on form for these exercises. Many of these exercises require a flat back to properly activate the muscles we are targeting. Don’t worry too much about your flexibility, that will improve over time. Allow your body to move through it’s available range of motion on exercises like the Romanian Deadlift, and focus on keeping that flat back throughout the movement.

I’m planning on filming a daily stretch/mobility routine. I have been incorporating stretching into my day and it has felt wonderful. I asked on Facebook and Instagram how long everyone would be willing to commit to a daily stretching routine and it seems like 10-15 minutes is the most common answer. If you have an opinion please share your thoughts in the comments. Mobility is very important, and can help keep the body balanced and pain free.

Luckily, most of my workouts incorporate a lot of mobility training, but it’s great to incorporate a gentle daily stretching routine that is directly focused on mobility. I’ve been a certified yoga teacher for more than a decade now, and it’s something I really love to share and teach. It also influences a lot of the movement patterns I incorporate into my workouts.

New Subscription Series Progress:

I’m continuing to film workouts for my new subscription workout challenge. I’m very excited to finish up and share this exclusive series of workouts, journal prompts and meditations. I will share some more information as I get ready to launch the new workout series. If there is something special that you would love to see as part of my subscription series, please let me know. During the building and launching stage the feedback of members is going to really help me determine the best direction for subscribers.

I hope that you enjoy today’s workout(s). Let me know how it goes! If these knee friendly workout variations are useful for you be sure to let me know and I will create more.

Have fun!

Melissa

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

The Workout:

Interval Timer Set for 12 Rounds of 10/50.

Split Stance Deadlift: Right
Split Stance Deadlift: Left
Pendulum with Leg Rotation: Right
Pendulum with Leg Rotation: Left
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left
Romanian Deadlift
Mini Plié Pulse
1/2 Circle Kick Back: Right
1/2 Circle Kick Back: Left
Standing Donkey Kick: Right
Standing Donkey Kick: Left

Repeat 1-3X

Photo Tutorial:

Abs and Legs Workout: Low Impact, No Equipment, 16-Minutes + Optional 4-Minute Cardio Burn

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Hi Everyone!

Welcome to today’s workout! This is a fun throwback workout. Today we will be doing exercises for the core, glutes, thighs and calves. This quick workout, will only take 16-Minutes per round. This routine is Low Impact, so there isn’t any jumping. It’s still very challenging and effective.

I also posted a quick Tabata cardio burn. It only takes 4-Minutes per round, and uses plyometric exercises. It’s a great addition for anyone who wants to add some cardio to today’s routine, but doesn’t have time for a longer workout. I love the short, intensity of Tabata workouts.

If you do both of the posted workouts today, you will get in a fantastic 20-Minute workout. You can repeat everything up to 3X, or get through it once and call it a day.

Keeping Busy:

We had a crazy busy holiday weekend. I will be filming a new workout tonight, and sharing it here soon.

I’ve been filming a new workout series for the subscription site I will be launching soon. The new workout program has me feeling strong. I’m excited to share it with everyone. I’m working out the balance of my filming schedule to make sure I am still filming and sharing workouts here, as well as building the new workout program.

Feeling Strong:

Being more consistent with my workouts has made huge improvements in my energy level. I’m feeling strong, healthy and not like I am constantly battling fatigue. It’s amazing how much movement benefits the body and mind.

The Value of Sleep:

One thing I do need to prioritize is getting a good night of sleep. I’m not sure if there is some type of growth spurt that happens around age 3, but my daughter has suddenly started waking up in the night. Combine that with getting to sleep too late, and still waking up early, and I know I need to get my sleep back on track. My energy has been much better, but I want to keep it that way. Sleep impacts everything, and I function best on a full 8 hours of rest.

So this week our bonus challenge is: practice good sleep hygiene. Turn off devices before bed and remove them from your bedroom if possible, get to bed at a consistent time, keep your room dark and at a comfortable temperature.

Do you have any other good sleep hygiene habits to add? I like to listen to a meditation at bedtime (which does mean my phone stays in my room), and do stretching before bed.

I hope that you enjoy today’s workout(s). Let me know how it goes!

Melissa

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

The Workout:

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

Repeat 1-3X

Bonus Cardio Burn:

Interval Timer Set for 8 Rounds of 10/20.

Mountain Climbers
Switch Kicks/Russian Kicks
Lunge Jumps
Speed Skater

Repeat

Photo Tutorial:

March & Kick Part 1

March & Kick Part 2

Single Leg Pendulum: Part 1

Single Leg Pendulum: Part 2

Kneeling Leg Rotation: Part 1

Kneeling Leg Rotation: Part 2

Tip Toe Chair Walk: Part 1

Tip Toe Chair Walk: Part 2

Tip Toe Chair Walk: Part 3

Figure Four Pulse Press: Part 1

Figure Four Pulse Press: Part 2

Cat Bow Series: Part 1

Cat Bow Series: Part 2

Cat Bow Series: Part 3

Spiderman Sweep: Part 1

Spiderman Sweep: Part 2

Half Leg Lift: Part 1

Half Leg Lift: Part 2

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Criss Cross Legs

Plank to Updog: Part 1

Plank to Updog: Part 2

Core Wiggle: Part 1

Core Wiggle: Part 2

Total Body HIIT: No Equipment, 28-Minute Workout

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Hello Everyone!

Welcome to today’s workout! Today we have a full body, no equipment workout on the agenda. One round of this workout will take 28-Minutes. This workout is an amazing and effective routine for the entire body.

We are using a lot of fun, exercises and we are going to work our body and our muscles from every angle. I am working to build a strong, healthy, pain free body that I can confidently carry myself into the future in. Whatever your reasons for showing up for today’s workout are, I hope you recognize that exercise is a powerful tool. We can’t control the future, but we can step into it with health and strength (as much as those two things are in our control).

Filming New Workouts and New Adventures:

I am continuing to film new workouts. I don’t have a launch date yet, but my new Subscription site is getting closer to becoming a reality. My goal is for the subscription to do well enough for me to launch an app. That will also empower me to continue to share free workouts here.

Behind the scenes, I have been working on a new 4-week workout challenge for my subscription. The focus is building strength and confidence, by combining workouts and journaling prompts. Confidence is both physical and mental, so the challenge incorporates both aspects of that journey.

At times, I have been a bit overwhelmed at this process and I’ve had some bouts with fear of failure, but if I am never willing to try then I have already failed. When self doubt creeps in I don’t let it stop me. I pick one step that will keep me moving forward toward my goals and I work on that one thing.

Today’s Meditation:

I’m a big fan of the Insight Timer meditation app. I use it with my kinesiology students all the time in my Yoga and Exercise for Stress Management classes, as well as using it in my own life. This morning I listened to a meditation on Letting Go of Self Limiting Beliefs. This is a lesson that comes up in my yoga courses, and I thought that the meditation was a lovely tool for working on that process.

I hope that 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:

Interval Timer: 28 Rounds of 10/50

Lunge to Knee: Right
Lunge to Knee: Left
Low Jacks
Pendulum Squats
Side Jumps
Mountain Climbers
Rock the Boat
Push-up Holds
Side Plank Knee Rotation: Right
Side Plank Knee Rotation: Left
V-Slip
Curtsy Lunge
Burpees
Beast Reach
Sit Thru
Super Swim
Heel Tap Plank
Side Plank Frogger
Reverse Plank Glute Tap
Cheek to Cheek Plank
Warrior III Heel Pulse: Right
Warrior III Heel Pulse: Left
Plié Lean: Right
Plié Lean: Left
Chair Pose Hop
Hydrant Heel Press: Right
Hydrant Heel Press: Left
Plank Press to Dolphin

*Cool Down and Finish with some Stretching

Warrior III Heel Pulse (Complete all reps on one side before switching).

Cardio HIIT: 30-Minute Full Body Workout

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Hi Everyone!

Welcome to today’s workout! This is a fun and challenging full body HIIT workout routine. It will take just under 30-Minutes to complete one round. This home workout uses no equipment. Just grab a mat and challenge yourself to work hard and push through.

Over the past week I didn’t get in any additional cardio, but thanks to workouts like this one I didn’t have to worry about that because the cardio was built into the workout routine. HIIT workouts are a great way to improve VO2 Max, cardiovascular health, and overall fitness level. Plus, they help you maintain lean muscle mass while burning fat.

Jesse and I did this workout together, and Esmé joined us for the end of the workout and a great stretching session when we were done. It fills me with joy when our kids want to workout with us. Okay, sometimes I wish I could just get through a workout without any interruptions, but as soon as I look over and see my little ones smiling from ear to ear and imitating our exercises I quickly remember how amazing this is. Moments like this are so fleeting, and I want to savor these memories and help them build healthy habits.

If you haven’t given my most recent 15-Minute Full Body HIIT a try yet, I highly recommend it. It’s a fun and challenging workout routine, plus I love the short length. I can get in one round, or repeat it for a longer workout. With how insanely busy we’ve been lately, getting in one quick round has been a lifesaver for staying consistent with my workouts.

It’s important to be consistent, while also having some flexibility. We will all have times in our life when we have more time and energy to get in longer workouts, and other times when it’s a struggle. If we allow ourselves some wiggle room, while also staying in motion, it’s a lot easier to stay consistent.

Have fun with today’s workout! Let me know how it goes, and what challenged you. Remember, being challenged and struggling during a workout isn’t a bad thing. It means you are working hard and allowing yourself to try difficult things.

See you soon!

Melissa

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

The Workout:

Set Your Interval Timer for 20 Rounds of 30/50.
30-seconds Cardio, 50-seconds Max Reps.

Jumping Jacks
Lunge to Kick-Right
Lunge to Kick-Left
Curtsy Lunge
Plié Squat
Mountain Climbers
Jump Rope
Jump Squats
Lunge Jumps
Burpees
Side Plank Hip Tap-Right
Side Plank Hip Tap-Left
Angel Abs
Plank
Reverse Plank
Plié Jump
Tuck Jump
Down Dog Hop-Right
Down Dog Hop-Left
Pendulum Hop

Optional: Repeat the Workout.

Photo Exercise Tutorial:

Full body, no equipment, home workout video and photo tutorial. — Pendulum Hop: Part 4

15-Minute Full Body HIIT: No Equipment, Home Workout

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*Post Contains Affiliate Links. I will never recommend products that I don’t use and like.

Hi Everyone!

I have a fantastic new workout for you! This Full Body HIIT is a No Equipment Workout. We are combining strength and plyometric moves, so you will be getting in a great cardio burn while building lean muscle.

Challenge yourself during this workout. Let yourself breathe hard and get sweaty. That’s the zone we want to be in today. I love how effective HIIT workouts are, and the fact that you can allow yourself to really push during each interval because the workouts are shorter.

It’s been a super busy week for me, so I haven’t gotten in any additional cardio. However, workouts like these provide a wonderful cardio workout so I’m happy to know that I still trained my lungs and heart this week. I’ve been trying to get in 2-3 cardio interval walks per week. Although that hasn’t happened at all this week, I will get back into that routine next week.

Remember, sometimes things happen and you don’t get in all of your planned workouts. In the long run that isn’t a big deal. So don’t let that derail you. Many a workout routine has gone off track because someone missed a day and said “Oh well, I ruined my workout streak now. I might as well quit, or wait until next week to restart.” It’s important to remember that exercise is part of a healthy life. You keep coming back to it and make it a part of your routine.

New Workout Challenge:

There is a lot happening behind the scenes in the Bender household. I am filming a new workout challenge and planning to launch a subscription service. If you’ve been reading my blog updates you already know this, but in addition to my free workouts that I share here I will be creating some exclusive membership workouts and content.

I’m excited about the new workout series and journal prompts/discussion topics that go along with the challenge. It’s going to be a holistic approach to building a healthy mind-body connection.

If there is anything special that you would love to see me offer as exclusive content, let me know! I’m in the building process so the early joiners will have a lot of say in the direction that I take the service.

Have fun with today’s workout! I would love to hear what you loved and what challenged you during today’s workout. Surfers are always challenging for me. I was proud of myself for getting through Temple Tap Abs without stopping, because that was a skill that I had to re-build after having kids. I love seeing my core strength returning.

Melissa

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

The Workout:

Interval Timer Set: 15 Rounds of 10/50

Find My Running Shoes Here: https://amzn.to/3WiYTx6 and My Workout Mat here: https://amzn.to/3pUtyVo.

In/Out Squat
Supergirl Heel Tap
High Knee Twist
Russian Kicks
Reverse Lunge to Curtsy: Right
Reverse Lunge to Curtsy: Left
Leg Scissor
Down Dog Toe Tap
Surfer
Pendulum Hop
Temple Tap Abs
Side Plank Knee/Leg Lift: Right
Side Plank Knee/Leg Lift: Left
Burpees
Mountain Climbers

Repeat 1-3X

Photo Tutorial:

Core Workout: Quick AB BURN for Busy People

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Hi Everyone!

Welcome to today’s workout. We have a quick AB Burn Workout on the planner today.

I love core workouts. They are fun, challenging, and they have so many functional benefits. Your core helps protect your back, posture and pelvic position. Building a strong and balanced core can help improve your health and wellness. It’s also great for your balance and helps reduce back pain.

This workout is low impact. We will be using lots of fun movements to activate the core muscles through every angle and range of motion. This helps us to recruit the muscles and build lean, strong, abs.

I love pairing Ab workouts with cardio routines. Lately, I’ve enjoyed incline walking. I like to vary the speed between 3.0-4.0 and the incline around 10-12 for 30-minutes. It’s a great burn, it gets me sweaty, but it’s not exhausting. It’s a fun way to get in cardio, and mentally it is more relaxing than gearing up for a hard run or super plyometric workout. I do enjoy both of those options when I have the time and energy, but incline walking is a great alternative to keep moving.

I’ve been sharing lots of fun workouts lately, and filming even more. So don’t be afraid to poke around on my website and find whatever workout style is most appealing to you. HIIT, LIIT, Cardio, Plyometric, Running, Treadmill Workouts. There’s a little bit of everything here, and you can do it all from home, or in a gym if you prefer.

Healthy Meal Ideas:

Grilled Eggplant Sandwich Recipe: https://www.benderfitness.com/2012/06/grilled-eggplant-sandwich-recipe.html

On my Facebook page, several people asked about how I eat. I don’t follow any specific plan. I primarily eat fish, poultry, fruits, veggies and whole grains. There aren’t any foods that I ban (unless I just don’t like them). Like with my workouts, I just focus on doing what makes me feel strong and healthy on a consistent basis. If we eat fast food one night, I don’t sweat it, because I know most of the time we are eating home cooked, nutrient dense meals.

I will be sharing more meal ideas. Let me know if you would prefer to see a video with some meals, a day of my eating, or blog posts with photos. I’m not a nutritionist, so I don’t prescribe eating plans for people, but I am happy to share what works for me.

New Things on the Way:

I am going to be launching a subscription website (and hopefully an app if the website does well enough!) I’m currently filming a new 4-week series of workouts and chats/journal prompts focused on building confidence. I’m excited about it, although also a bit scared and intimidated by the process.

I would love to hear from you: what would make a subscription exciting for you? Exclusive workout challenges, longer workouts, shorter workouts, more yoga, mediations, chats? Let me know if there is something specific that you would love to see.

I will still be sharing new, free workouts here so don’t worry if an app isn’t in your budget. Having a subscription services will help make sure that I can keep sharing free workouts and information. So anyone who can join is helping to sustain that.

Melissa

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

The Workout:

This quick 12-Minute workout will work your entire core. Maximum repetitions for 50-seconds, with a 10-second break between exercises.

1. Crunch & Tap
2. T-Twist: Right
3. T-Twist: Left
4. Sit Thru Hold: Right
5. Sit Thru Hold: Left
6. Reverse Crunch
7. Cross Over Can-Can: Right
8. Cross Over Can-Can: Left
9. Down Dog Elevator: RIght
10. Down Dog Elevator: Left
11. Side Heel/Toe Tap: Right
12. Side Heel/Toe Tap: Left

Repeat 1-3X

15 Min: Full Body, Low Impact Exercise Routine

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Hello Everyone!

Welcome to a fantastic, 15-Minute Exercise Routine. This Low Impact, No Equipment workout is focused on building strength and mobility. Mobility is so important, because it impacts your posture, alignment, and ability to move around pain free.

As usual, we are working the muscles in each range of motion to create balance and stability in the body.

There were a few moves today that had me really feeling the burn. Allow yourself to be uncomfortable and push through it. That doesn’t mean you can’t stop and take a break if you need to. Really focus on the difference between needing a moment to rest, and wanting a moment to rest. There is a line there. Sometimes we physically need a moment because our muscles just won’t go further. Other times we mentally need a moment to regroup so we can continue moving forward. What I’m talking about is the moment when things feel difficult and your brain says “It would be easier to stop” and you have the option to say, “It might be easier to stop, but I’m strong enough to push through.”

I have found myself faced with each of the moments I mentioned above. Learning to listen to your body and the nuance of what it is saying to you is a powerful tool. Being in tune with what you need physically and mentally is so important.

New TikTok:

Yesterday, I created a new TikTok account. Please give it a follow!

I had my previous TikTok account for a few years before I ever used it. I created it to watch videos of my niece’s art. One of my students is a successful TikTok influencer and he advised me to make a new account. Being inactive on my account for so long meant that it was never achieving any real reach. I trust his expertise, so I decided to create a new account and start from scratch. It seems like right now is perfect for new beginnings.

I hope to see you on TikTok!

Let me know if you had a favorite exercise in today’s workout. I had a few that gave me an even more intense burn than I anticipated when I wrote this routine. I love how effective body weight exercises can be at creating strength and definition. This routine is going to go onto my Favorites workout list.

Enjoy today’s workout! Push yourself, and let me know how it goes.

Melissa

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

The Workout:

1. Goddess Lunge Reach (alternating)
2. Down Dog Leg Lift/Open Hip: Right
3. Down Dog Leg Lift/Open Hip: Left
4. Seated Core Compression
5. Cross Leg Side Plank Hip Tap: Right
6. Cross Leg Side Plank Hip Tap: Left
7. Crunch to Butterfly Knees
8. Hand to Shoulder Beast
9. Single Leg Hip Thrust: Right
10. Single Leg Hip Thrust: Left
11. Forearm Plank to Dolphin
12. Tricep Pushups: Right
13. Tricep Pushups: Left
14. Kneeling Side Kick: Right
15. Kneeling Side Kick: Left

Repeat up to 3X

Exercise Photo Tutorial:

20-Minute Cardio HIIT and Sweat: Sculpt Lean Muscle and Burn Fat

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Hi Everyone!

Welcome to a fantastic full body Cardio HIIT Workout. One round of today’s workout will take 20-minutes to complete. I use a jump rope for the cardio intervals of this workout. If you don’t have one you have options. You can substitute rope-less jumping, high knees, marching in place, jumping jacks or any cardio exercise of your choice.

I am working hard behind the scenes on filming new workouts and creating new content. If you didn’t see my update, Facebook has completely restricted me from posting for three days. I will be allowed to post again tomorrow. This is the result of actions the hackers took to try and attempt to get my account permanently banned from Facebook and maintain control of my business page. Facebook is continuing to allow hackers to access my Ad Manager page and personal information, with four new hackers being added today. My exhaustion and frustration with this process is becoming a bit overwhelming, and is even interrupting my sleep at night.

I realize that as a creator I can not trust Facebook or Instagram (also owned by Meta). I am going to launch a paid website, and possibly an app to protect what I have created here. I will still share free workouts here. I just won’t be able to share everything for free anymore. I am currently reliant on social media to keep this website and journey free and cover costs, but without monetization and ads on reels/social media/etc that isn’t possible.

I’m currently filming a four week workout series and behind the scenes footage to share when I launch the new service. I hope you will join me on this journey. It’s a bittersweet process for me for many reasons.

I hope that you understand my reasoning, and that I am still committed to sharing free workouts. If there is something special that you would like to see as exclusive content from BenderFitness please let me know. Whether that is a type of workout, Q & A, more recipes, etc.

You all have made this website possible over the last 12-years. I hope you will join me on this next phase of my journey and empower us to continue to share great workouts.

I will share more information soon.

Enjoy today’s workout! Push yourself, and let me know how it goes.
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!
Set your Interval Timer for 15 rounds of 30/50 seconds.

1. Burpee
-Jump Rope
2. Supergirl Pushup
-Jump Rope
3. High Knees
-Jump Rope
4. Down Dog Hop (right)
-Jump Rope
5. Down Dog Hop (left)
-Jump Rope
6. Mountain Climber
-Jump Rope
7. Leg Lift Plank
-Jump Rope
8. Side Lunge Puch
-Jump Rope
9. Single Leg Hip Thrust (right)
-Jump Rope
10. Single Leg Hip Thrust (left)
-Jump Rope
11. Walk the Plank
-Jump Rope
12. Hop to Lunge (right)
-Jump Rope
13. Hop to Lunge (left)
-Jump Rope
14. Crescent Pushup (right)
-Jump Rope
15. Crescent Pushup (left)

40-Minute: Total Body Workout

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Hi Everyone!

Welcome to today’s workout. I have a fantastic, 40-Minute Full Body Workout on the agenda today. I used one dumbbell during this workout, but you can also do this routine with only bodyweight exercises.

We aren’t skipping any muscles in this one! We are going to work everything, including your cardiovascular endurance. I really enjoyed filming the 40-Minute Body Sculpt Workout Series. Lately, I’ve been focused on filming shorter workouts, because that’s more in line with what my crazy/hectic schedule needs right now.

If you haven’t tried my most recent 10-Minute Glutes & Thighs Workout, you should definitely give that a go!

Glutes and Thighs Workout — You can find the workout here: https://www.benderfitness.com/2023/05/10-minute-glutes-and-thighs-workout.html

The Ongoing Facebook Saga Continues

In the ongoing saga of my Facebook page being hacked last month, today Facebook decided to fully restrict my page for the next two days and 23 hours. The hackers tried to get my personal page permanently deleted by posting horrific, illegal content on my personal page. Since then, I’ve had restrictions on my page, but was still allowed to post. Today they decided to fully restrict my page for the next three days.

What I’ve learned is that I was wrong to trust Facebook to have the back of it’s creators. There seems to be no internal communication among their teams or their automated review processes. My business page is permanently restricted in many ways. Facebook acknowledges that they know I have been hacked, but that the review process is out of their hands and has been rejected by their internal team.

As a free resource, we are fully reliant on social media and advertising to remain sustainable. To protect what I’ve built over the last ten years, I am most likely going to have to develop a paid program and possibly an app with exclusive content. This will enable me to continue sharing free workouts, while protecting the work that I’ve done.

I appreciate all of you who have remained with me through the years. I’m not giving up, but this entire situation has been disheartening. Every time I think an end is in sight the hits keep coming. Good thing I train hard to endure difficult things, and I have the endurance to persevere.

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:

1. Jumping Jacks
2. Forward Lunge: Right
3. Forward Lunge: Left
4. Hydrant: Right
5. Hydrant: Left
6. Side V-Up: Right
7. Side V-Up: Left
8. Floor Tap Squat
9. Bird Dog: Right
10. Bird Dog: Left
11. Heel Slides
12. Reverse Plank
13. V-Slip Under
14. Tricep Push-up: Right
15. Tricep Push-up: Left
16. Orthodox Jab to Uppercut: Alternating
17. Cross Punch: Right
18. Cross Punch: Left
19. Kneeling Oblique Hip Tap: Right
20. Kneeling Oblique Hip Tap: Left
21. Hip Thrust: Right
22. Hip Thrust: Left
23. Goddess Elbow to Knee Tap
24. Locust Stretch
25. Crescent Pulse with Heel Lift: Right
26. Crescent Pulse with Heel Lift: Left
27. Warrior III Knee Abduction: Right
28. Warrior III Knee Abduction: Left

Photo Tutorial:

10-Minute Glutes and Thighs Workout

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Hi Everyone!

It’s workout time! This is an amazing glute workout that uses exercises that have been scientifically proven to strengthen your glutes and thighs, and sculpted lean muscle.

Workouts don’t normally make me sore, but my glutes have been feeling these exercises for the last two days. I woke up yesterday and didn’t notice any fatigue until I walked downstairs later in the day. Today, I still feel that soreness. I am very quad dominant (the front of my thighs like to try and take over during a lot of exercises) so I really like that this workout helped me to load and activate the glutes.

I used two 20-lb dumbbells during this workout. You should choose weights that will be challenging for you, but that you can also complete the exercises with good form. All of these exercises can be completed with body weight only. So if you are just getting started with building glute strength, or you don’t have equipment you can build up to using dumbbells to add resistance.

I put a scarf on the edge of my chair to decrease pressure on my low back. When using your chair, make sure it isn’t going to move around for any of the exercises. You can brace it against a wall or on a mat. You can use a lower step or stair for the step ups, and you can use a couch for the glute bridge/hip thrust.

Bonus Cardio: Treadmill Walking Workout

I paired this workout with a 35-Minute Incline Walk on the Treadmill. This is the workout breakdown:

5-Minutes: Speed 3.0, Incline 10
15-Minutes: Speed 3.5, Incline 12
10-Minutes: Speed 4.0, Incline 12
5-Minutes: Speed 4.0, Incline 2

It was a great cardio workout that got me sweaty, but didn’t feel too intense. If you try it out you can adjust the speed to match your walking pace. Effort wise it felt like about a 5/10 intensity. I haven’t been consistent with any type of cardio workouts in quite some time, but I am really enjoying the process of re-building and adding cardio back in.

I hope you enjoy today’s workout. I will definitely be repeating this workout in the future. I might even add it into my routine once per week for the next month or so, because I am really focusing on re-building strength in my lower body.

Let me know how the workout was for you and if you had a favorite exercise! How many rounds did you get in?

Melissa

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

The Workout:

The Breakdown:

Equipment: Dumbbells and a Sturdy Chair or surface you can step up on safely.

Step Up with Kick Back: Right
Step Up with Kick Back: Left
Side Step Up: Right
Side Step Up: Left
Glute Bridge/Hip Thrust
Squat Rotation: Alternating Sides
Warrior Deadlift: Right
Warrior Deadlift: Left
Around the World: Right
Around the World: Left

Repeat 1-3X

*I did one round paired with a 35-minute Incline Walk earlier in the day.

Exercise demonstration: Step Up to build strong thighs and glutes

19-Minute HIIT Fat Burn Workout

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Hi Everyone!

I have a fun workout on the planner for today! This 19-Minute HIIT uses some great cardiovascular exercises and full body compound movements to maximize the effectiveness of your workout. I incorporate some jump rope intervals, but you can easily substitute high knees if you don’t have a jump rope.

If you aren’t ready to do this as an interval workout you can complete the workout for reps. For the cardio aim for 50-100 high knees or jump rope hops.

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

Remember, there is always a way to modify a workout so that it works for you.

New Workout Headed Your Way

Tomorrow I will be sharing a new lower body workout. I’m focusing on filming new workout routines, and getting myself super consistent with my workouts again. I have noticed such a positive energy shift since my workouts are back on track.

Is a BenderFitness app in my future?

I’ve been spending some time recently researching the possibility of creating a BenderFitness app. With my Facebook page recently being hacked (and now being permanently restricted in several ways by Facebook) I realized how vulnerable everything I have created over the past decade is to the whims of social media and the support teams of the platforms. It was scary to realize that I could lose everything I’ve built.

I think that one of the best ways to protect what I’ve created would be to develop an app. I would still be creating and sharing free YouTube content, but I would offer ad free versions of every workout, organized playlists and challenges, and exclusive content only available on the app.

I would greatly appreciate your feedback. Would you pay a monthly fee for access to a BenderFitness app, with exclusive content? If so, what type of content would you most like to see. I have some ideas in mind, but I would love to hear your thoughts.

I have to admit, I’m terrified of the idea of investing money into app, but with the restrictions to my FB page as they are now I need to come up with a backup plan if I’m going to continue sharing workouts.

Let me know your thoughts.

Mindfulness During Exercise

Don’t forget to focus on what you are doing during your workout. It can be tempting to let your mind wander, but the mind/body connection is a powerful tool. Not only does attention maximize the effects of your workout, but it also teaches your body and mind to re-connect. Often we become more comfortable with either the physical or mental aspects of our body, and we need to intentionally re-establish that connection so we can tune into our bodies and know when to push and when to take a break.

I hope you enjoy today’s workout. It’s fantastic! Check back tomorrow, for an amazing new Booty and Thigh workout.

Melissa

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

1. Jump Rope
2. Plank Knee (right)
3. Plank Knee (left)
4. Balanced Bicycle
5. Boat Tap
6. Plank Side Reach
7. Jump Rope
8. Jump Squat
9. Lunge Kick (right)
10. Lunge Kick (left)
11. Low Jack
12. Burpee
13. Jump Rope
14. Heel Tap Plank
15. Russian Kicks
16. Hip Thrust (right)
17. Hip Thrust (left)
18. Single Leg Pushup
19. Jump Rope

Repeat 1-3X

30-Minute Full Body Home Workout & Fat Burn

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*Post may contain affiliate links.*

Hello Everyone!

Let’s have an amazing start to the week! This 30 Minute Home Workout is fantastic. I use a dumbbell and chair during this workout. This full body workout is a great sculpting routine and great for fat burning while building lean muscle. More importantly, the compound exercises we are using today will really help improve your fitness, athleticism and muscular balance.

You will find the full length workout video below, as well as the photo tutorial so you know what to expect for each exercise.

Equipment:

For this routine all you need is a dumbbell and a sturdy chair. If you don’t have a dumbbell don’t worry! You can do all of the exercises with body weight, or grab something from around the house to add a little bit of resistance to the routine. Adding some resistance will increase the workout intensity and help you see results more quickly, but if you’ve been following me for a while you already know I do primarily body weight workouts. So you can definitely get in great workouts without adding in extra resistance.

You can find dumbbells on Amazon if you want to add some equipment to your workout routine.

Remember to challenge yourself. Take breaks as needed, but push yourself and get right back into the workout when you can. Learning to listen to your body and recognize when you can keep pushing and when you need a break is an important life skill.

Curtsy Lunge Exercise demonstration with dumbbell.

It’s been a long time since I went through this workout. I’m really looking forward to doing it today. I remember filming it, and that I really liked the challenge of this routine.

I hope you enjoy today’s workout. Let me know what you think and if you have a favorite exercise. Which one challenged you the most?

I will see you soon with a new workout! I’m planning a great lower body focused routine, so be sure to check back!

Melissa

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

The Workout:

Interval Timer: 20 Rounds of 40/50

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

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

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

Repeat 1-2X

Workout Photo Tutorial:

10-Minute Abs: Fast CORE BURN Workout + Speed Walk Treadmill Workout

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Hi Everyone!

Welcome to a new workout! This routine uses some of the best moves for stronger abs. We will work the obliques (love handles), rectus abdominus (6 pack abs), transverse abs (the muscles that work like a corset for tight waist) and the back (because it’s also a part of your core!)

A strong core doesn’t just look good, it comes with some great health benefits like: decreased back pain, improved posture, improved strength for functional movements and exercises, and better balance.

You will find the full length workout video and photo tutorial below.

I did one round of this workout and paired it with a treadmill speed walk. I enjoy pairing core workouts with cardio. I still had time when I finished the 10-minute speed walk so I repeated it a second time.

*Note: I am a super fast walker. Anyone who walks with me always comments on it. So the speeds that I used may need to be adjusted, especially if you are just getting started with cardio.

If you don’t have access to a treadmill, I’m also sharing a 10-Minute Cardio Workout video below for anyone who wants a bonus burn. It’s a super fun exercise routine taught by Jesse. He will make you laugh and work up a sweat at the same time.

What type of cardio workouts do you want to see? More walking workouts, running, HIIT, plyometrics? Let me know. I’m working on building some new programs.

Personally, I want to start running consistently again. I need to do so in an intelligent and progressive way to avoid injury. The last Half Marathon I did, I battled IT Band Syndrome, which was likely the result of building my milage too aggressively combined with being postpartum and still re-building strength. This time around I would prefer to focus on the shorter 5K distance and improving my speed.

I hope you enjoy today’s workout. Let me know what you think and if you have a favorite exercise. Which one challenged you the most?

I will see you soon with a new workout!

Melissa

More Workouts: https://linktr.ee/BenderFitness
Make a Donation via PayPal Here: https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVU
Amazon Storefront: https://www.amazon.com/shop/benderfitness

Interval Timer Set for 10 Rounds of 10/50.

Ankle Tap Crunch: Right
Ankle Tap Crunch: Left
Twisted Plank 1/2 Circle: Right + Left
Crunch & Tap
Mini Side Crunch: Right
Mini Side Crunch: Left
Dead Bug Heel Tap
Supine 1/2 Bicycle: Right
Supine 1/2 Bicycle: Left
Locust Swim with Scapular Glide

Repeat 1-3X

Optional Cardio Workout

Set your Interval Timer for 10 Rounds of 10/50.

Air Jump Rope
Sumo Squat
Lateral Jump
Lunge Kick: Right
Lunge Kick: Left
Heel Tap Jump Squat
Standing Knee Drive Twist: Right
Standing Knee Drive Twist: Left
Surfer
Pendulum

Repeat up to 3X

Core workout photo tutorial for stronger abs — Supported Ankle Tap Crunch

Apartment Friendly Workout: Exercises for Legs, Glutes & Thighs

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Hello Everyone!

Today we have a fantastic and effective lower body exercise routine on the planner. This workout doesn’t require any jumping, is an apartment and hotel friendly workout AND it’s very effective. We are going to work the lower body from every angle to maximize the efficiency of this workout.

This no equipment workout can be done anywhere.

I’m planning to complete two rounds of this workout today, for a total of 32-Minutes of exercise. I would love to pair it with a speed walk or short run on the treadmill. I have a busy day ahead of me, so it will depend on how smoothly the day goes.

Tomorrow, we have a great new Core Workout on the planner. It’s a good one, so be sure to check back for that!

Avocado Corn Tomato Salad Recipe — Be sure to check out my new recipe! Avocado Corn Tomato Salad.

I’m so glad that you are joining me on this journey to create a happy and healthy lifestyle. I can’t express how impactful exercise is for my physical and mental healthy. Our bodies are meant to move. Choosing to challenge ourselves with workouts like the one we are doing today helps us to build physical and mental strength and endurance.

More and more research is supporting the use of exercise as a front line defense and treatment of both physical and mental ailments. The tricky thing is that committing to exercise requires work. Committing to eating more nutrient dense foods requires time and planning. It’s not always easy to make healthy choices, but when you make it a part of your routine and it becomes a habit it becomes more straightforward.

When you start to notice how much better you feel physically, mentally, energetically, you start to develop a more intrinsic form of motivation to get in your workout and eat nutrient dense foods more frequently. If you ever find that you’ve moved away from these healthy decisions you can decide to go back to them. You are creating a healthy lifestyle, and that requires flexibility. Sometimes life gets in the way, you get tired and need a break, or you are just so busy that it’s hard to fit in workouts. When you notice this happening don’t let it permanently derail you. Start with small changes to get back into making healthy habits a normal part of your routine again.

You don’t have to wait for a new week, new month, new year, new Monday. Start now. Aim to make one healthy decision per day, and you will get further than you will waiting for Monday to start 100 healthy habits.

Have fun! I will see you with a new workout tomorrow.

Melissa

The Workout:

Goddess Lift: Right
Goddess Lift: Left
Clam Lift: Right
Clam Lift: Left
Leg Thread Glute Bridge: Right
Leg Thread Glute Bridge: Left
Crescent Heel Press: Right
Crescent Heel Press: Left
Warrior III Pulse: Right
Warrior III Pulse: Left
Standing External Rotation: Right
Standing External Rotation: Left
Half Moon Pulse: Right
Half Moon Pulse: Left
Chair Balance Heel Pulse: Right
Chair Balance Heel Pulse: Left

Repeat for up to three rounds.

Photo Tutorial

Corn Tomato Avocado Salad Recipe

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Hello Everyone!

I have a delicious and simple recipe to share with you today! This Corn Tomato Avocado Salad is one of the best, simple party food recipes I have made in recent memory. It was a huge hit with everyone!

We celebrated my mom’s birthday with a taco table. It was great, because everyone was able to customize their plate. So everyone, from the youngest child to the adults was able to have food that they enjoyed.

There was pulled chicken, ground meat and pork, as well as a variety of toppings. The great thing about this salad, is that it’s fantastic on its own, as a side, over a salad or on top of a taco. It was so popular that there was none left at the end of the party.

I kept things simple and used my Vidalia Onion Chopper. I often forget how handy this little kitchen gadget is, but it made the chopping go so quickly and my eyes didn’t burn at all. It was so much quicker and less messy than chopping everything by hand.

I used fresh corn for this, but you can substitute frozen corn if you are making this out of season, or are in a hurry. If you are using fresh corn, you just slice it from the cob when it’s done cooking. Wait for it to cool down before shucking the corn, so you don’t burn yourself!

You can customize this recipe, by adding or removing ingredients. I love the colorful combination of the ingredients. It looks so pretty.

I hope you enjoy today’s recipe. If you make it please tag me in your social media photos and let me know any modifications you made to the recipe. I love to see the little tweaks that people do to personalize recipes. Don’t be afraid to make it your own!

I like to change things up and modify recipes frequently. In my workouts and my food, I’m a fan of variety.

Enjoy! You can find more of my Recipes HERE. Keep an eye out, because I have a new Core Workout headed your way soon!

Have fun!

Melissa

Ingredients

Aprox. 1 lb Cherry Tomatoes (quartered or chopped)
3 Ears of Corn, Cooked and cut off the cob (you can substitute frozen corn)
3 Avocados, Peeled, Pitted and Sliced
1 Red Onion (chopped or thinly sliced)
1/4 Cup Cilantro (chopped)
Lime Juice from 1-2 Limes
2 Tablespoons Extra Virgin Olive Oil
3-4 gloves of Minced Garlic
3/4 teaspoon Salt
Fresh Ground Black Pepper to Taste

Directions

Bake corn in the oven for 30 minutes at 350. (I left the corn in the husk and baked directly on middle the oven rack). Allow to cool and husk corn, before slicing it from the cob.
Put tomatoes, corn, avocados, onion and cilantro in a bowl.
Top with lime juice, olive oil, minced garlic, salt and pepper.
Stir together.
It’s ready to serve!

15 Minute HIIT Workout: Full Body BURN

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Hi Everyone!

Are you ready for a fantastic, full body workout that you can do anywhere? One round of today’s workout will only take 15-minutes. This workout does incorporate some jumping, but can be modified to be completely low impact.

There are so many fun and unique body weight exercises in this routine. Let me know if you have a favorite!

Intensity Level: On a scale of 1-10, aim for about an 8. You want to get sweaty, out of breath and move into the zone where you are feeling like it’s a difficult workout. Exercise trains your body to handle difficult situations and experiences, but it also trains your mind. You learn how capable you are of pushing through difficult moments. That doesn’t mean you can’t rest if you need to. It’s important to find the balance of listening to your body and also recognizing when it’s capable of more, or when you need a break. If you take a break during the workout, catch your breath and then get right back into it.

I did one round of today’s workout and paired it with a treadmill walk. For my walk I kept the treadmill at a 2.0 incline throughout the workout. For most of the workout I kept the speed at 4.0, but I did a few intervals at 4.5 speed. I’m a speed walker even in normal life, so 4.0 is comfortable for me and 4.5 is pretty challenging. I did 30-minutes of walking, taking my total workout time for the day to 45-minutes.

Hacked FB Page Update: Finally Good News!

I got my Facebook page back yesterday! It took almost two weeks, but I am back in control of my Facebook page! It’s been a crazy process with a lot of frustration, but I am so happy to have my page back. The hackers deleted 4-years worth of my posts, but I can work on getting things re-uploaded.

I’m going to do a blog post and video about the process of getting my hacked Facebook page back. I had so many questions with no answers, that I would like to share some information that will hopefully ease someone else’s mind and help prevent hacking in the first place!

Right now there are a lot of restrictions on my page due to the actions of the hackers. So the best way you can help is by liking, commenting and sharing posts. Until those restrictions are lifted, Facebook won’t recommend my page to anyone. That means people can still go to my page, but less people will find it organically. I’m hopeful that the restrictions will be resolved soon.

Healthy Eating:

I have been re-focusing on eating more nutritious foods. I notice a really big difference in how I feel when I am eating more fresh, home cooked foods, than when we are eating a lot of processed foods. I want to create a healthy future for myself and my family, and our meals are a big part of that.

I hope you enjoy today’s workout! Let me know what you think and if you have any special requests for upcoming workouts.

I will see you soon!

Melissa <3

The Workout:

Set Interval Timer for 15 Rounds of 10/50.

High Knees
Speed Skater
Curtsy Hover to Hip Rotation: Right
Curtsy Hover to Hip Rotation: Left
Heel Tap Jump Squat
Mountain Climbers
Balanced Bicycle
Side to Side Frogger
Leg/Hip Lift
Windshield Wiper Abs
Burpee
Quadruped Elbow Rotation: Right
Quadruped Elbow Rotation: Left
Breakdance Kick
Plank

Repeat up to 3X

Photo Tutorial:

15-Minute Standing Abs Workout: No Crunches

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Hello Everyone!

Welcome to today’s workout! Today we are doing a 15-Minute Standing Abs Workout Routine. This no crunch core workout is fantastic! Grab a dumbbell (or something from around the house to add some resistance).

This is one of my most popular workouts for a reason! It’s effective, fun and challenging. I am going to do at least one round of this workout today. As you can see in the workout video, this routine challenges me, gets me sweaty, increases my heart rate and breathing. As a reminder, these are the actual workouts I do. I’m not just creating a fun routine that I can breeze through without breaking a sweat. I write workouts to make me stronger, healthier, more fit, and that challenge me. I also make them fun and unique, because I get bored doing the same thing all the time. Plus, I want to improve my functional mobility and strength.

Exercise is so much more than achieving a physical aesthetic. Exercise can improve your quality of life physically and mentally. The bonus is that this workout routine can also help you get more defined abs! It will definitely improve your core strength, which translates to better posture, improved balance, less pain, and better pelvic position.

It’s been a long time since I filmed this workout and I am looking forward to doing it again today. There are so many fun core exercises! As I was watching the workout video I realized that I haven’t incorporated most of these moves into a new workout routine in a while.

New (Hopefully Temporary) Facebook Page (UPDATE: I got it back on April 29th!)

Scene from The Good Place. How it feels dealing with Meta for a hacked Facebook page. — This scene from The Good Place is how it feels to deal with Meta to get my Facebook Page back from hackers.

My New (Hopefully Temporary) Page is: http://www.facebook.com/MelissaBenderFit. If you’ve been reading my most recent blog posts or following me on social media, you already know that my FB page with over 520,000 followers was hacked and stolen from me. It’s been 12 days and even though I opened my Facebook case to get this resolved within 4 hours of the breach occurring Facebook doesn’t appear to be working on or making any progress in getting this resolved. I do believe that when someone actually reviews this case they will be able to get my page back, but it seems like I am in a queue somewhere just waiting to be addressed. So I am starting from scratch and hoping for the best.

If you are able to like and follow the new page, it would be a huge help to us. Facebook was my biggest platform, and the one I used most frequently. It’s where I drove most of my traffic to this page, and the amount of damage this hacking has done to our page (and my reputation) is immeasurable. The hackers also got my advertising account disabled, so I can’t even promote any posts or my new page. Right now we are entirely reliant on grassroots sharing (and the hope that what I’ve built over the last 12-years of blogging is enough to keep people coming back!)

Update: I got access to my Facebook Page back! It took 12 days, but I am back in. There are still some restrictions on my account, and it won’t let me change the name back yet. I’m sure that will be resolved soon.

I hope that you have fun with today’s workout! Thank you for working out with me.

Melissa

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

Extended Toe Touch-Right
Extended Toe Touch-Left
Weighted Core Rotation
Oblique to Flat Back Reach-Right
Oblique to Flat Back Reach-Left
Sumo Knee Twist-Right
Sumo Knee Twist-Left
Warrior III Balance Crunch-Right
Warrior III Balance Crunch-Left
Leg Extension Stretch-Right
Leg Extension Stretch-Left
Sweeping Lunges-Right
Sweeping Lunges-Left
Chair Twist-Right
Chair Twist-Left

Repeat 1-4X
Optional: 15-30 Minutes Cardio of Choice

18-Minute Total Body Fat Burning Workout: Home Exercise Routine

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Hi Everyone!

Are you ready for a fantastic full body workout? This home exercise routine is effective. I use a dumbbell for some of the cardio bursts, but you can also complete this workout entirely with bodyweight. No equipment? No problem.

During the cardio burst sections of this workout I alternated between dumbbell swings and high knees. You can pick whatever form of cardio burst you prefer: High Knees, Kettlebell or Dumbbell Swings, Jumping Jacks, Jump Rope, Squat Jumps. You have plenty of options.

If you enjoy this workout, be sure to try my newest Thighs & Glutes: Standing Workout. As always, you will find the full length workout video, photo tutorial and workout breakdown below.

Healthy Eating

I have been refocused on healthy and nutritious meals. Ever since my Business Facebook Page was hacked (11 days ago and counting), I’ve been very consciously implementing stress management techniques. That has included prayer, meditation, breathing techniques, exercise and healthy eating.

Last night we made tacos, which are always a hit with the whole family. We used ground turkey, onions, peppers, tomatoes, avocado and baby spinach. Quick, healthy and both kids loved them, so that is a household win in my book.

Hacking Update (UPDATE: I got My Page Back!)

As I mentioned above, it’s been 11-days and counting since my verified Facebook page with over half a million followers has been hacked and stolen from me. Although I have been in touch with Facebook on a daily basis they haven’t actually done anything to help me yet. My state’s attorney general sent me an email yesterday to let me know they are attempting to mediate on my behalf with Facebook.

On Sunday night I was able to see the hackers creating and attempting to run ad campaigns on my Facebook page via my hacked Ad Manager account. Thankfully, I was able to go in and delete those campaigns and their stolen payment methods. I am still hopeful that I will get that page back (currently it is just sitting there. The hackers erased 4 years worth of my content that I have shared).

In the meantime I am starting to re-build from scratch, just in case Facebook never gets me the page back. My New (Hopefully Temporary) Page is: http://www.facebook.com/MelissaBenderFit

If you are able to like and follow that page, it would be a huge help to us. Facebook was my biggest platform, and the one I used most frequently. It’s where I drove most of my traffic to this page, and the amount of damage this hacking has done to our page (and my reputation) is immeasurable.

I hope that you have fun with today’s workout!

Melissa

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

*30-Seconds of Cardio Before Each Exercise*

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

Repeat 1-3X

Thighs & Glutes: Standing Workout – 15-Minutes, No Equipment Exercises

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Hi Everyone!

Today’s workout is fun! This workout is completely made up of standing exercises. No getting up and down off the floor. Plus, it can easily be modified to be entirely low impact. I incorporate a few hops, but you can skip the hops if they are too intense. I chose some of the best exercises for thighs and glutes for this routine.

Today we are focused on the lower body. Of course, you know my love for compound exercises so we still have some great moves that will activate your core as well. If you love today’s workout, you might want to check out these Lower Body Workouts.

You might be wondering, “Why is it so important to work my lower body?” Strong legs and glutes can be a huge boost to your athletic performance. Lower body exercises can also activate and strengthen the back, core and impact pelvic alignment and positioning. Lower body workouts go way more beyond the aesthetic of creating an hourglass silhouette (or whatever aesthetic you are going for).

Creating muscular balance is necessary for overall health, fitness and wellness. It will decrease aches and pains, improve your posture, and improve your quality of life.

Standing workouts are great to keep on hand, because they can be done anywhere. If you are traveling, at the gym, staying in a hotel or Air BNB, you can bring this workout with you anywhere.

I paired this workout with a run/walk on the treadmill.

My treadmill breakdown was:

Incline 2 throughout.
Run: 5-minutes Speed 6.5
Walk: 5-Minutes, Speed 4.0
Run: 5-Minutes, Speed 6.5
Walk: 3-Minutes, Speed 4.0
Run: 12-Minutes, Speed 6.5
Walk: 10-Minutes, Speed 4.0

Total Time: 40-Minutes

Hacker Update: (Update, I got my page back!)

I am still battling with Hackers and Facebook for control over my Facebook Business page. So far it has been 8 days since I was hacked, but I am finally seeing some progress. They tried to run a new ad set on my business page last night, targeted to reach 8-9 million people, and I was able to disable and delete that campaign and the payment methods they are using. Today I also saw a status update that Facebook finally started working on my case (despite the assurance for the past week that it was being reviewed and worked on by their team). Last week I filed complaints with my state and the CA attorney generals regarding the hacking on my page, and the fact that ads were approved on my business page more than 24 hours after I reported that my account had been stolen, and taken over by the hackers.

Hopefully this means that I will get administrative access back to my business page, but only time will tell. I had to start over once before, so I know I can do it again, but I hate to give up something that I put in the sweat to build (literally).

Wish me luck, I don’t give up easily!

I hope that you enjoy today’s workout. Let me know if you had a favorite exercise, and if you found the new edits to the workout video helpful.

Melissa

The Workout:

Interval Timer Set for 15 Rounds of 10/50.

Cross Heel Tap
Switch
Curtsy Lunge to Elbow Tap: Right
Curtsy Lunge to Elbow Tap: Left
Forward/Backward Heel Press: Right
Forward/Backward Heel Press: Left
Single Leg Chair to Figure 4 Rotation: Right
Single Leg Chair to Figure 4 Rotation: Left
Squat Hop Rotation: Right
Squat Hop Rotation: Left
Wide Leg Cross Tap: Right
Wide Leg Cross Tap: Left
Goddess Reach
Side Kick: Right
Side Kick: Left

Repeat 1-3X

15-Minute Workout: FULL BODY Burn, No Jumping

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Hi Everyone!

Welcome to a new workout! This awesome, no equipment workout will only take 15-minutes per round. It’s all done on the mat, so there is no jumping and no up and down in this workout routine.

Body weight exercises are an incredibly effective way to get in shape at home. I’ve worked out at home, exclusively for over a decade now. I can personally attest to how impactful home workouts can be to your overall health and wellness. If you would like to go straight to the workout video, photo tutorial and workout breakdown, you will find them below.

cat interrupting a workout — Cutest interruption!

Creating a Routine

Having a schedule or routine for your workouts can be a huge help when it comes to developing consistency. My work schedule will be changing next week, so I will need to adjust my schedule and workout routine. For many people, changes in their schedule can be a huge hurdle to workout consistency. Planning and preparing for those changes can help smooth the transition.

It takes effort to keep your health and fitness habits on track, but it’s so worth it. Your health impacts every moment of your life. I don’t just want to live a long life, I want to live a long, happy and healthy life. While I can’t guarantee anything about the future, I can make an impact with my choices today.

New Edits/Video Format

I would love to hear your feedback on the new edits I tried in this video. Did you like the on screen timer and the “Up Next” video?

We’ve been wanting to update our videos and make them more helpful, and we finally upgraded our computer. It’s been fun learning some new editing skills. Mental exercise is just as important as physical exercise!

Hackers, Hackers, Hackers: (UPDATE: I got my FB page back!)

I’m still dealing with Meta and trying to get my Facebook business page back after it was stolen by hackers. The hackers haven’t been running ads today, which may be a sign that Meta is working behind the scenes, or may be because I reported every one of their ads as fraudulent. I was in contact with someone from Meta again today, and they gave me the same form response that I’ve already gotten twice. I remain hopeful that I will get my Facebook page back eventually, but we shall see. Remember, if you get messages or see ads for weight loss gummies, that’s from the hackers, not me. Weight loss gummies are not something that I would be promoting. Health and wellness requires effort and healthy decisions.

Meta assures me that they are working to get my page back under my control, but only time will tell. It’s already been a week, so we shall see how much longer this process takes.

I hope you enjoy today’s workout!

Melissa