15 Minute Cardio HIIT Body Sculpt: No Equipment Workout

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Hi Everyone,

I hope you’re ready for today’s workout! This is a great 15-Minute Cardio Body Sculpt Workout that will get you burning fat and boosting your metabolism in no time! Be sure to push for maximum reps and intensity to really feel the burn!

I filmed this workout early in the first trimester of my pregnancy. If you are pregnant it is important to review your exercise program with your physician. They know your pregnancy best, and they are the ones that can help you decide what type of program is safe for you. Be sure to review: Working Out in the First Trimester of Pregnancy: What You Need to Know.

I am now almost 5-Weeks Postpartum. I have been suffering some medical issues that are unfortunately common after pregnancy, and my doctor has recommended that I have my gallbladder removed. I was in and out of the hospital this week due to intense abdominal pain. It was so intense I could barely walk, move, or pick up my newborn son. I almost had an emergency appendectomy last Tuesday, but they were only 50% sure that was the problem so I declined the operation, but by Thursday night I was back to the ER and admitted to the hospital.

After a lot of testing they found that although my gallbladder looks normal on ultrasound and has no stones, it is functioning with only 8% ejection fraction (the low end of normal is 35%). To make matters worse I also had an impaction in my large intestine and swelling of the terminal ilius, so my pain was diffuse and made diagnosing the problem more difficult. I have to schedule follow up testing with a GI doctor this week, as well as my gallbladder surgery. I am hopeful that now that they have identified the issues I can truly be on the road to recovery, but I am feeling much better today. It’s also the first time since last Wednesday that I have eaten any solid foods, and so far I am feeling good!

Thank you all for checking in on me throughout this process. I can’t wait to be healthy and healed again! So far we are still on track for my new workout program to begin Sunday August 21st, and my new DietBet Challenge to start Monday August 22nd. If you want to sign up for the weight loss challenge you can do so here: www.dietbet.com/benderfitness.

Have fun with today’s workout and be sure to push a little extra for me because I really wish I was well and healed enough to workout with you!

Melissa

Hi everyone. I went MIA again, because I was admitted to the hospital on Thursday. My abdominal pain came back. It turns out it’s not my appendix (thank God I didn’t accept that surgery on Tuesday!) They are recommending that I have my gallbladder removed and see a GI doctor for further testing. I am home now and on a liquid diet (jello, broth, juice) until the pain gets more manageable. I am grateful to be surrounded by such love and support by my family and friends (my niece, Olivia, gave me gentle snuggles to be sure not to touch my belly). This has been very challenging, not only due to extreme pain, but because I am not used to being so physically helpless. Hopefully we have identified the problem and I can be on the road to recovery now. 😊 Thanks for keeping me in your thoughts and prayers, and I appreciate everyone who took the time to comment to see how I am doing. #BenderFitness #roadtorecovery

A photo posted by Melissa Bender (@benderfitness) on Aug 6, 2016 at 6:09am PDT

Intervals: 15 Rounds of 10/50.

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

Low Jack
Rotating Pushups
Squat Jump
Superman
Burpee
Leg/Hip Lift
Russian Kicks
Goddess Knee Tap
Mountain Climbers
Side Plank Knee/Lift
Lunge Jump
Side Plank Knee/Lift
X-Jump
Wide Leg Shoulder Tap Pushup
Surfer

Repeat 1-3X

Low Jack: Part 1

Low Jack: Part

Rotating Pushup: Part 1

Rotating Pushup: Part

Squat Jump: Part 1

Squat Jump: Part 2

Superman

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Leg/Hip Lift: Part 3

Russian Kicks: Part 1

Russian Kicks: Part 2

Goddess Squat: Part 1

Goddess Squat: Part 2

Goddess Squat: Part 3

Mountain Climbers

Side Plank Knee/Leg Lift: Part 1

Side Plank Knee/Leg Lift: Part 2

Lunge Jump: Part 1

X-Jump: Part 1

X-Jump: Part 2

Wide Leg Shoulder Tap Pushup: Part 1

Wide Leg Shoulder Tap Pushup: Part 2

Surfer: Part 1

Surfer Part: 2

20 Minute Full Body Workout: HIIT It, Sweat It, Sculpt It

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Hi Everyone!

Are you ready for a great workout? One round of this routine takes 20 minutes.

This workout can be performed with body weight, or you can increase the intensity by adding weights.

I used a barbell (total weight 75 lbs), and two dumbbells (20 lbs each). Remember, the number one focus is always form. Choose a weight that you can use while consistently maintaining form, that is still challenging for you. When you are lifting or setting down your weights be sure to keep the core tight and the back straight. Always protect your back!

If you don’t want to use a weight you can substitute cardio bursts of your choice during the 30 second intervals. Some great options are: jump rope, jumping jacks, high knees, mountain climbers or froggers.

Let me know if you are trying this workout (and what you think!) in the comments below, or on Facebook: @MelissaBenderFitness, Instagram or Twitter: @BenderFitness. You can find Jesse on Instagram: @BenderCrosby1

I can’t wait to be back working out with you! My new program starts Sunday August 21st. 🙂 See you soon!

Melissa

Click the link to get your own Gymboss Interval Timer!
Set Your Interval Timer for: 30 seconds Bear Complex or Cardio, 50 Seconds Max Reps.
1 Round=20 Minutes

(Equipment is optional: barbell or dumbbells for Bear Complex).

*Bear Complex/Cardio
1. Superman
*Bear Complex/Cardio

2. Bear Crawls
*Bear Complex/Cardio

3. High Knees
*Bear Complex/Cardio

4. Temple Tap Abs
*Bear Complex/Cardio

5. Pendulum Hops
*Bear Complex/Cardio

6. Wall Climb
*Bear Complex/Cardio

7. Plyo Pushup/Shoulder Tap Pushups
*Bear Complex/Cardio

8. Chair Lunge
*Bear Complex/Cardio

9. Tuck Jump
*Bear Complex/Cardio

10. Bicycle
*Bear Complex/Cardio

11. Rotating Hip Drop
*Bear Complex/Cardio

12. Lunge Jump
*Bear Complex/Cardio

13. Sprinter Situp
*Bear Complex/Cardio

14. Wall Sit Leg Lift
*Bear Complex/Cardio

15. Lateral Mat Run

Repeat 1-3X

15-Minute HIIT Core Cardio Burn & 10-Minute Stability Ball Workout

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Hi Everyone!

Today’s workout combo is all about the core! The first workout is a Core Cardio Burn HIIT & the second workout uses a Stability Ball. I am always hesitant to include exercise equipment, because I know many people might not have access to a stability ball at home. I do love the moves you can do with a stability ball, especially for the core. You can always modify to do the exercises without the ball by using a chair or bench.

A donkey kick can be substituted for the Pike for a body weight variation. If you have hardwood floors you can do a modified version of this by placing a towel under your feet and sliding your body into the pike position.

Remember, there is always a way to make the workouts work based on what you have access to at home.

I want to thank everyone for their prayers, positive thoughts and well wishes. I posted yesterday that I was in the ER all day due to intensive abdominal pain. They gave me the option of having my appendix removed, but they were only 50% sure that was the problem so I declined and chose to wait. I need some more testing to see if it’s my gallbladder, or figure out what the problem is, but I am hoping to avoid surgery and keep all of my organs.

I hope you enjoy today’s workout! Let me know what you think in the comments below, on Instagram or on Facebook.

Melissa

Instagram, Twitter, Pinterest & Snapchat: @BenderFitness
Facebook: @MelissaBenderFitness
Jesse: Instagram: @BenderCrosby1

Click the link to get your own Gymboss Interval Timer!

Set your timer for 10 Rounds of 40/50.

-High Knees
1. Plank Crunch
-High Knees
2. Plank Jack Pushup
-High Knees
3. Side Plank Reach Through (right)
-High Knees
4. Side Plank Reach Through (left)
-High Knees
5. Rainbow Plank (right)
-High Knees
6. Rainbow Plank (left)
-High Knees
7. Down Dog Cross & Lift (right)
-High Knees
8. Down Dog Cross & Lift (left)
-High Knees
9. Pushup to Hip Thrust (alternating)
-High Knees
10. Knee Drop Plank

Repeat 1-3X
Optional: Pair with 15-30 Minute Run or Cardio of Choice.

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Stability Ball.

1. Butt Pull
2. Thigh Squeeze
3. Single Hip Lift (right)
4. Single Hip Lift (left)
5. Superman Glute Lift
6. Back Extension
7. Prone Elbow Twist
8. Pike
9. Reaching Situps
10. Ball Pass

Repeat 1-3X
Optional: Pair with 10 Minute Jump Rope Workout.

Butt Pull: Part 1

Butt Pull: Part 2

Thigh Squeeze: Part 1

Thigh Squeeze: Part 2

Single Leg Hip Lift: Part 1

Single Leg Hip Lift: Part 2

Superman Glute Lift

Back Extensions: Part 1

Back Extension: Part 2

Prone Elbow Twist: Part 1

Prone Elbow Twist: Part 2

Pike: Part 1

Pike: Part 2

Reaching Situps: Part 1

Reaching Situps: Part 2

Reaching Situps: Part 3

Ball Pass: Part 1

Ball Pass: Part 2

Ball Pass: Part 3

Gambit took my spot!

Thigh Sculpter Workout: 12-Minute Home Thigh Workout

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Hi Everyone,

Are you ready for a quick workout to help sculpt your thighs and tush? One round of today’s workout will take 12-minutes if you follow the video for time. I also posted the breakdown for reps below. Sometimes I like to do a round of each to vary the challenge.

This workout is from one of my 30-Day Challenges. You can find the challenge Here. My brand new workout program is scheduled to start Sunday August 21st, with a new DietBet Challenge starting Monday August 22nd: www.dietbet.com/benderfitness.

It’s funny, while I was pregnant I thought I was losing some of my fitness level, but I was able to workout the whole time. Postpartum is a whole other story! I want to be healthy and 100% ready to return so I am waiting the full 6-weeks until my doctor clears me. What is the longest you were restricted from working out? How did you feel when you returned?

I can’t wait to rebuild my strength!

Have fun with todays workout and push to get in a few extra reps for me! I will be back working out with you soon!

Melissa

Maverick is 4 weeks old already!

Equipment: Gymboss Interval Timer set for 12 rounds of 10/50
or
10 Reps Beginner
15 Reps Intermediate
20 Reps Advanced

1. Warrior Deadlift (right)
2. Warrior Deadlift (left)
3. Leg Series (right)
4. Leg Series (left)
5. Squat to Lunge
6. Lunge Jump
7. Plie Side Kick
8. Plie Jump
9. Hip Thrust
10. Butt Lift
11. Romanian Deadlift
12. Elevated Hip Thrust

Repeat 1-3X

Kick It Up a Notch: 15-Minute HIIT-Full Body Home Workout & Fat Burn

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Hi Everyone!

I hope you’re ready for today’s workout! It’s quick, but very effective. One round of this workout takes 15 minutes, but it can be repeated up to 3X. This is a very dynamic routine, with plenty of kicking, punching and jumping. As with all of your workouts you get out, what you put in. So focus on form, and committing to the full range of motion for each movement. Listen to your body, but push yourself through the workout.

Jesse and I were out of town for the weekend, and I couldn’t get my computer connected to the internet in our hotel! It threw off my plans for weekend posting, but I did share links to two workouts on my Facebook page over the weekend.

Workout 1: Ultimate Body Weight Workout

Workout 2: 19-Minute HIIT Fat Burning Workout

We had a great trip. Maverick handled the car ride, hotel stay, and eating in restaurants like a champ. I can’t believe he is 4-weeks old today!

A few things you may not know about me, I am obsessed with elephants, I love coffee, and I am a total Comic Book/Superhero Nerd. Our trip was to the Columbus Comicon. Everyone was so nice to us and raved about Maverick & we had a lot of fun. We met Ian Somerholder from Vampire Diaries (I loved the books way back in the day when they originally came out & I am hooked on the show now), Amy Jo Johnson (the original Pink Power Ranger), and Kevin Sorbo (Hercules) came up to us to talk to us about how cute Maverick is.

Maverick’s First Comicon.

One of the highlights of the show was running into one of our BenderFitness workout buddies!

Love running into my BenderFitness workout buddies! @chemasaurusrex 😃😃❤️💪🏽 @bendercrosby1 #comicon #wizardworld #wizardworldcolumbus #benderfitness

A photo posted by Melissa Bender (@benderfitness) on Jul 30, 2016 at 10:05am PDT

As a reminder, my new workout program with all new workout videos is scheduled to start on Sunday August 21st. On Monday August 22nd, my new DietBet challenge is starting: www.dietbet.com/BenderFitness. It’s a weight loss challenge where you bet $25 that you can lose 4% of your body weight in 4-weeks. To figure out 4% of your body weight you multiple your current weight by .04, and that is the amount you would be aiming to lose. All of the bets are put in a pot, and the money is split by the winners (everyone who hits the 4% goal) at the end of the game.

I hope you guys enjoy today’s workout! I can’t wait to be physically working out with you again, instead of just in spirit!

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50
or
10 Reps Beginner
15 Reps Intermediate
20 Reps Advanced

1. Hop Side Kick (right)
2. Hop Side Kick (left)
3. Side Lunge Punch
4. Round Kick (right)
5. Round Kick (left)
6. Uppercut Squat Jump
7. Table Kick (right)
8. Table Kick (left)
9. Side Lunge Punch
10. Jump Kick (right)
11. Jump Kick (left)
12. Uppercut Squat Jump
13. Lunge Kick (right)
14. Lunge Kick (left)
15. Side Lunge Punch

Repeat 1-3X

15 Minute HIIT Interval Workout: Body Weight

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Hi Everyone!

I hope you’re ready for today’s HIIT workout! This is a body weight workout, but you will need a chair or bench for a few exercises. Something sturdy that won’t move if you sit on it, or put your feet on it will work!

As always, go for maximum repetitions, while maintaining good form. You never want to sacrifice form for speed, or you won’t be optimizing the results of your workout.

So far this week our workout schedule has been:
Day 1: Full Body Pilates Core Workout with Special Guest: Sean Vigue
Day 2: 20 Minute Boot Camp HIIT: Body Weight Workout
Day 3: Core and Cardio
Day 4: Leg & Thigh Toning Workout
Day 5: 15 Minute HIIT Interval Workout-That’s today!

A reminder: My BRAND NEW workout series will be starting Sunday August 21st. I decided to run another DietBet Challenge for those of you looking to lose some weight. I have hosted a few DietBet challenges in the past, and people had fantastic results. Basically how it works: you place a bet ($25) that you can lose 4% of your bodyweight over the course of 4 weeks. Everyone’s bet is put into a “pot.” Everyone who hits the goal of losing 4% splits the pot at the end of the game.

There is a photo weigh in (which is private unless you choose to share it) at the start and conclusion of the game. The game will start Monday August 22nd and run until September 18th. You can weigh in/out two days before/after the game. It’s never to early to sign up: www.dietbet.com/BenderFitness

Have fun with today’s workout!
Melissa

3-weeks + 2 days postpartum. 3 more weeks until I am cleared by my doctor to workout again. (New workout program starts Sunday August 21st!!!) Excited to start rebuilding strength and definition. It takes an average of 4-weeks for the uterus to return to its previous size after delivery, so I am almost there. I feel pretty much back to normal, but I am looking forward to getting my core strength back! I have a whole new appreciation for what my body is capable of and I want to continue to nurture it and re-gain strength in a healthy way. #postpartum #3weekspostpartum #healthylifestyle #fitlife #benderfitness #fitmom www.BenderFitness.com

A photo posted by Melissa Bender (@benderfitness) on Jul 27, 2016 at 3:40pm PDT

Click the link to get your own Gymboss Interval Timer!

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

1. High Knees

2. Burpee

3. Lunge Kick (right)

4. Lunge Kick (left)

5. Decline Mountain Climber

6. 1 Leg Hip Thrust (right)

7. 1 Leg Hip Thrust (left)

8. Speed Skater

9. Jump Squat

10. Plank Jack

11. Single Leg Stand (right)

12. Single Leg Stand (left)

13. Hip Lift/Leg Lift

14. Temple Tap Abs

15. Frogger

Repeat 1-3X

Bruschetta Zoodles Recipe

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Hi Everyone!

Are you looking for something healthy and delicious to try out for dinner? This is a simple, healthy, and delicious recipe! It’s quick to make & doesn’t require a lot of clean up. I love healthy cooking, but I also love recipes that don’t take a lot of time to prep. Recipes get bonus points from me when they don’t create a lot of dirty dishes. This recipe meets all of the above criteria.

I also like that this dish can be served alone, as a side or paired with a protein of choice. You can easily make it vegan or vegetarian.

Be sure to wash your vegetables before slicing them.

If you like this recipe you may also like: Whole Wheat & Zucchini Noodle Pasta.

If you try this recipe let me know what you think! Tag me in your photos on Instagram or Twitter: @BenderFitness or on Facebook @MelissaBenderFitness.

Enjoy!
Melissa

Bruschetta Zoodles
We will be having this with dinner tonight with some baked chicken.

I used a spiralizer to make the noodles.

Ingredients:
4-small zucchini
2 tomatoes diced
2 small cloves minced garlic
2 tablespoons of basil
2 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar
Fresh ground salt and pepper to taste
Optional: diced mozzarella cheese and 1/4 cup diced onion

* I was out of mozzarella so I diced two slices of Munster cheese. I was out of onion so I omitted it & it’s still delicious.

Spiralize the zucchini, and chop veggies and cheese.

Combine all ingredients in a bowl and stir. Refrigerate to allow ingredients to marinate.

Delicious cold, or gently heat in a pan. Great served with cold or warm baked chicken (or protein of choice).

* Don’t overcook the Zoodles if you are heating. Zucchini gets soft fairly quickly, so monitor as you heat to ensure you are maintaining the desired texture/consistency.

#benderfitness #recipe #brushettazoodles #healthydelicious #veggies #healthylifestyle #quicksimplefoods #vegetables

Leg & Thigh Toning Workout: Home Workout with Dumbbells

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Good Morning Everyone!

Are you feeling good after yesterday’s core workout? Ready to work your lower body and sculpt those legs, thighs and glutes? You’ve come to the right place! It’s workout time again!

So far this week our workout schedule has been:
Day 1: Full Body Pilates Core Workout with Special Guest: Sean Vigue
Day 2: 20 Minute Boot Camp HIIT: Body Weight Workout
Day 3: Core and Cardio
Day 4: Leg & Thigh Toning Workout-That’s today!
Day 5: 15 Minute HIIT Interval Workout

I used two 20 lb dumbbells in this workout, but you can select a weight that is appropriate for you, or even complete this workout with body weight only. I also used a bench to step up onto, but a sturdy chair would work as well.

This workout combines plyometric movements and strength training moves in a HIIT format. It’s a great workout for burning fat and building lean muscles. That means it’s a great metabolism boosting workout and it will help sculpt your body and build strength/endurance.

Which workouts have you tried so far this week? Did you have a favorite? Let me know in the comments here, on Facebook (@MelissaBenderFitness), or on Instagram, Twitter or Snapchat: @BenderFitness. You can tag Jesse on Instagram @BenderCrosby1.

Have fun today! Don’t forget, my brand new workout series will be starting Sunday August 21st! See you soon!

Melissa

Click the link to get your own Gymboss Interval Timer!

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

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

Repeat 1-3X

Core & Cardio Workout: Home Workout

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Hi Everyone!

I hope that you’re enjoying the workout week so far! How are you feeling? Energized, Sore, Tired, Strong? Maybe all of the above! How you feel can really vary from week to week, and day to day. It’s always important to listen to your body.

You can adjust the workout schedule to fit your needs, and vary rest days according to how you feel. Remember, rest is when you make strength gains, so incorporating rest days into your week is just as important as the workouts!

So far this week our workout schedule has been:
Day 1: Full Body Pilates Core Workout with Special Guest: Sean Vigue
Day 2: 20 Minute Boot Camp HIIT: Body Weight Workout
Day 3: That’s today! Core and Cardio. Get ready to sweat!
Day 4: Leg & Thigh Toning Workout
Day 5: 15 Minute HIIT Interval Workout

We have a good workout schedule this week, so I hope you’re ready to join in and work up a sweat! Take a minute and congratulate yourself for making a healthy choice today to get in your workout (stopping by here is the first step!) Consistently choosing to actively participate in healthy lifestyle choices is one of the most important things you can do for your health.

I hope you enjoy today’s workout!
Melissa

PS You can find us:
Melissa: Instagram, Twitter, Snapchat: @BenderFitness; Facebook: @MelissaBenderFitness
Jesse: Instagram: @BenderCrosby1

Click the link to get your own Gymboss Interval Timer!

10/50: 10 seconds of rest between exercise, 50 seconds of Max reps.

1. Plank Crunch
2. Jump Rope
3. Temple Tap Abs
4. Jump Rope
5. Mountain Climbers
6. Jump Rope
7. Superman
8. Jump Rope
9. Bicycle
10. Jump Rope
11. Elevator Plank (right)
12. Jump Rope
13. Elevator Plank (left)
14. Jump Rope
15. Boat Kicks

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

20 Minute Boot Camp HIIT: Body Weight Workout

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Hi Everyone!

It’s time for another Boot Camp Workout! This is a full body routine. The only equipment you need is a chair, bench, or other sturdy surface for a few exercises. This is another workout that Jesse and I taught in our group boot camp class. We teach a 60-Minute class, so there is a warm-up, we do two rounds of this workout with a short water break in between, and finish with a cool down.

For a warm up you should always do something dynamic (moving) to get your blood flowing, and gently elevate your heart rate. Walking, jogging, jump rope, and jumping jacks. As part of our warm-up we also teach each exercise to the class, and have everyone try out a few reps of each movement. It serves the duel purpose of warming up the body, and making sure everyone is familiar with the exercises.

We have some great workouts on the agenda for this week. Yesterday was a Full Body Pilates workouts with Sean Vigue. You can find it here: Full Body Pilates with Core Strengthening Emphasis. It is a great and challenging workout routine.

My new workout program will begin on Sunday August 21st. It will be brand new workouts. I will be 100% cleared for postpartum exercise. I am feeling better every day. I am three weeks postpartum today.

Postpartum Progress Photo taken three days ago.

I want to say a big thank you to everyone for their well wishes, kind words, and support as I recover. To say I am madly in love with my baby is an understatement. I am just ridiculously happy & enjoying my time off of work with him. He slept through Jesse and I filming this workout.

Maverick snuggling with me. 19-Days Old.

We hope you enjoy today’s Boot Camp! Have fun & tag us in your workout photos or let us know what you think of the workout in the comments.

Melissa: Instagram, Twitter & Snapchat: @BenderFitness; Facebook: @MelissaBenderFitness
Jesse: Instagram: @BenderCrosby1

See you soon!
Melissa

Click the link to get your own Gymboss Interval Timer!
Set Your Timer for 15 Rounds of 30/50.

*30 Seconds of Cardio Before Each Exercise.

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

Repeat 1-3X

Squat Jump: Part 1

Squat Jump: Part 2

Squat Jump: Part 3

Single Leg Glute Bridge (Floor Variation): Part 1

Single Leg Glute Bridge (Floor Variation): Part 2

Single Leg Glute Bridge Elevated

Lunge Hop: Part 1

Lunge Hop: Part 2

Plank Crunch: Part 1

Plank Crunch: Part 2

Oblique Leg Adduction: Part 1

Oblique Leg Adduction: Part 2

Mountain Climbers: Part 1

Toe Touch Jump: Part 1

Toe Touch Jump: Part 2

Toe Touch Jump: Part 3

Dips: Part 1

Dips: Part 2

Monkey Pushups (Down Dog Press): Part 1

Monkey Pushups (Down Dog Press): Part 2

Crab Toe Touch: Part 1

Crab Toe Touch: Part 2

Decline Slow Mountain Climber: Part 1

Decline Slow Mountain Climber: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Burpee: Part 4

Burpee: Part 5

High Knees

Full Body Pilates Core Workout with Special Guest: Sean Vigue

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Hi Everyone!

It’s workout time, and I am super excited to have Special Guest Sean Vigue back with a brand new workout for you all! He is starting out our workout week with a Full Body Pilates workout, with a special emphasis on the Core.

Get ready for a great workout! This is another one that will be on my “To Try” list as soon as I have my 6-week Postpartum doctor’s appointment to clear me for exercise again! Speaking of which, I plan on starting my new workout program on Sunday August 21st. So mark your calendar if you haven’t already and plan on getting started with a brand new BenderFitness workout series as I re-build my strength, fitness, and endurance postpartum.

Sean and I have collaborated together in the past:

You can find our 20-Minute Cardio Core Workout HERE and our 20-Minute Plyometric Pilates Fitness Fusion Workout HERE.

Sean is a best selling author of Power Yoga for Athletes on sale from Fair Winds Press or buy it wherever books are sold including Barnes and Noble. You can find his youtube channel here: youtube.com/motleyfitness. I definitely recommend subscribing to his channel, and I personally own, and enjoyed his Power Yoga for Athletes book. He puts out quality workouts consistently & keeps you entertained while he does it. Plus, he has a really cute dog that likes to make appearances in his videos!

We have a new BenderFitness Boot Camp workout for you tomorrow, taught by Jesse, so be sure to check back! Don’t forget to check in and let us know how you are doing with the workouts:

Melissa: Instagram, Twitter & Snapchat: @BenderFitness; Facebook: @MelissaBenderFitness
Jesse: Instagram: @BenderCrosby1
Sean: Instagram: @SeanVigueFitness

Have fun today!
Melissa

Full Body Workout: 15 Minute Sweat & HIIT

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Hi Everyone,

Today’s workout will a full body, fat burning workout. When I filmed this one I was dripping sweat like crazy! As always, be sure to warm-up and cool down before and after the workout.

This workout begins with a 5 minute Jump Rope Cardio Blast. Personally, I find jump rope very challenging. It’s easier for me to run hard for 5 minutes, than it is to jump rope. It’s important to challenge yourself. Push yourself to go at a challenging pace and get your heart rate up. Pushing your body to work in a variety of ways will make you stronger.

You can repeat this workout up to 3X. The last exercise I did was a Backbend Lift, but I also show an alternate option: Bridge Glute Squeeze. Only do the back bend if you are physically ready for it. Also, take your time getting up after this exercise, and march in place or do a cool-down between rounds to allow your blood pressure to adjust.

Some people are prone to dizziness after quick positional changes. Always listen to your body and adjust accordingly. Marching in place, or doing cool down exercises can help your heart rate return to normal.

When I filmed this routine, I did one round of this workout, and followed it up with a 4.5 mile run outside with Jesse.

I hope you all enjoy the workout!
Melissa

Click the link to get your own Gymboss Interval Timer!

1. Jump Rope
2. High Knees Jump Rope
3. Skier Jump Rope
4. Jumping Jacks Jump Rope
5. Singe Leg Jump Rope (alternating)
6. Speed Skater Hop
7. Warrior Lift (right)
8. Warrior Lift (left)
9. Table Kick (right)
10. Table Kick (left)
11. Mountain Climber
12. Side Plank Heel Tap (right)
13. Side Plank Heel Tap (left)
14. Leg/Hip Lift
15. Backbend Lift or Bridge Glute Squeeze

Repeat 1-3X

***Be sure to cool down after the workout!***

Jump Rope

High Knees Jump Rope

Skier Jump Rope

Jumping Jack Jump Rope

Single Leg Jump Rope (alternating)

Speed Skater Hop Part 1 (Alternating)

Speed Skater Hop (Part 2)

Warrior Lift

Table Kick
Instagram Tutorial Here: Table Kick

Mountain Climber

Side Plank Heel Tap
Instagram Video Tutorial Here: Side Plank Heel Tap

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Glute Squeeze Bridge

Backbend

15 Minute HIIT: Abs & Thighs Workout-Body Weight, No Equipment Workout

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Hi Everyone!

Today’s workout is all about the Core and Lower Body. Are you ready to sculpt those Abs and Thighs? You are going to feel it with this workout!

I originally complete this workout with my Boot Camp class during the fall semester. We completed 2 rounds, plus a warm up and cool down. During class we focus on form, while encouraging everyone to get in as many reps as they can. The intensity level that you work at does impact your results. As long as you are challenging yourself, you are going hard enough. Just make sure you aren’t just moving through the workout, push yourself to get in an extra rep!

I was 7.5 Weeks pregnant when I filmed this workout, so it was still early enough during the first Trimester that I didn’t really need any workout modifications. I just had to monitor my rate of perceived exertion to make sure I wasn’t over-doing it.

It’s crazy to me that my baby is now just over 2-weeks old. The entire pregnancy seemed to fly by, and now time seems to be moving even faster!

I hope you enjoy today’s workout!
Melissa

Our little family. ❤️ It is Jesse’s last day off of work so we spent the day together with no visitors. We splurged on homemade cinnamon pecan pancakes (I need to make a healthy version of that recipe!) and got in a nice walk this afternoon. Did you try today’s workout or stay active another way? #BenderFitness #fitfamily #newborn #healthylifestyle www.BenderFitness.com

A photo posted by Melissa Bender (@benderfitness) on Jul 19, 2016 at 5:24pm PDT

Click the link to get your own Gymboss Interval Timer!

Interval Timer: 15 Rounds of 10/50

Reps:
Beginner: 10 Reps, 30 Seconds Timed Exercises
Intermediate: 15 Reps, 40 Seconds Timed Exercises
Advanced: 20 Reps, 50 Seconds Timed Exercises

High Knees
Pendulum Squat
Burpees
Crunch & Tap
Mountain Climbers
Table Top Hip Thrust
Squat Jump
Rotating Pushups
Lunge Jumps
Side Plank Hip Drop-Right
Russian Kicks
Side Plank Hip Drop-Left
Frog Hopper
Alternating Runners Lunge Reach
High Knees

Repeat the Entire Workout 1-3X for Maximum Results

High Knees

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Pendulum Squat: Part 3

Burpee

Table Top Hip Thrust

Squat Jump: Part 2

Squat Jump: Part 1

Rotating Pushup: Part 1

Rotating Pushup: Part 2

Lunge Jump

Side Plank Hip Drop

Russian Kicks

Frog Hopper: Part 1

Frog Hopper: Part 2

Frog Hopper: Part 3

Runner’s Lunge Reach: Part 1

Runner’s Lunge Reach: Part 2

Runner’s Lunge Reach: Part 3

20-MINUTE HIIT BOOT CAMP: BODY WEIGHT CARDIO BURN

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Good Morning Everyone!

I have a great throw-back Boot Camp workout for you! We did this routine with our group Boot Camp class during the Fall Semester. It’s a challenging full body workout, that will get your heart rate up, and have you burning fat! Be sure to warm up. When we teach class we go through each move with our students, and have them do a few reps, so we can correct form, and make sure everyone knows what to expect during the workout. It also serves as a warm up to get the body ready before jumping into the routine. Then we go into the workout full speed ahead.

I filmed this routine when I was about 6-weeks pregnant. It was before I had to start incorporating any workout modifications. Typically during the first Trimester you don’t have to modify your workouts much. It is important to track your workout intensity and prevent your body from overheating. Always check with your doctor first, because all women and all pregnancies are different. What you are able to do safely will be influenced by what you were doing before pregnancy. I was already regularly working out at a high intensity so these workouts were not a shock to my system.

If you are wondering what is safe and what isn’t during the first trimester, check out this article: Working Out in the First Trimester of Pregnancy: What You Need to Know.

This workout takes 20-Minutes per round if you do it interval style. I also posted a breakdown for reps, for those of you that want to take your time, and control the workout intensity a bit. As always, focus on maintaining good form during each exercise.

I am now two weeks postpartum. Yesterday was the first day that I was back to getting in over 10,000 steps per day. Jesse and I took Maverick on a 3.5 mile walk, plus I went on a mini walk with my sister, my friend Liz, and their children earlier in the day.

Sunset Walk with Jesse and Maverick.

I am feeling really good, and pretty much back to normal, but I am still going to wait until I am 100% cleared by my doctor before starting my new workout program. Between now and then it will be walking, and some general activity. Even when you feel great, your body may not be fully healed. It’s better to take some extra time, than it is to start a program before you are physically ready.

I am tentatively planning to start my new workout program on August 22nd. That’s just over 4-weeks away, so I can get a head start on filming the new workouts for you.

Between now and then we have some more special guest workouts headed your way! Next up from our special guests we will have a Full Body Pilates workout with Sean Vigue.

Have fun with today’s workout!

See you soon!
Melissa

PS You can find Jesse on Instagram: @BenderCrosby1 and I am on Instagram, Twitter & Snapchat: @BenderFitness and on Facebook: @MelissaBenderFitness

Intervals: 15 Rounds of 30/50.

Repetitions:
Beginner: 10 Reps, 30 Seconds Cardio
Intermediate: 15 Reps, 30 Seconds Cardio
Advanced: 20 Reps, 30 Seconds Cardio

*30 Second Cardio Burst Between Each Exercise:
My Cardio Selection: Exercises 1-5: Mountain Climbers, Exercises 6-10: High Knees, Exercises 11-15: Mountain Climbers

Twisting Sumo Squat
Balanced Pendulum-Right
Balanced Pendulum-Left
Warrior III-Right
Warrior III-Left
Shoulder Tap Pushup
Spiderman Side Plank-Right
Spiderman Side Plank-Left
Tricep Pushup-Right
Tricep Pushup-Left
Angel Abs
Side V-Up-Right
Side V-Up-Left
Rock the Boat
Super Swim

Repeat 1-3X

Mountain Climbers

Balanced Pendulum: Part 1

Balanced Pendulum: Part 2

Warrior III: Part 1

Warrior III: Part 2

Shoulder Tap Pushups: Part 1

Shoulder Tap Pushups: Part 2

Shoulder Tap Pushups: Part 3

Spiderman Side Plank: Part 1

Spiderman Side Plank: Part 2

Tricep Pushup: Part 1

Tricep Pushup: Part 2

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 3

Side V-Up: Part 1

Side V-Up: Part 2

Rock the Boat: Part 1

Rock the Boat: Part 2

Super Swim

High Knees

Ready to Repeat the Workout?

Standing Lower Body Workout with Cardio Bursts: 20 Minutes-No Equipment

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Good Morning Everyone!

It’s that time again…Workout Time! Today’s workout is a Standing workouts with Cardio bursts to keep your heart rate up and the fat burn high.

I enjoy standing workouts, because they are easy to complete anywhere. I posted some great workouts this weekend:

Swimsuit Ready Abs & Arms: 20-Minute Home Workout

20-Minute Fat Burning Total Body Workout with Millionaire Hoy

If you haven’t tried them yet, you should definitely put them on your agenda for some time this week! My sister, and my niece and nephew are here visiting and playing with Maverick, so I am going to enjoy some family time right now.

I hope you all enjoy the workout!
Melissa

PS You can find me on Instagram, Twitter & Snapchat: @BenderFitness and Jesse is on Instagram: @BenderCrosby1 I am also on Facebook: @MelissaBenderFitness

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 Rounds of 30/50.
Cardio: Jump Rope, Rope-less Jumping or High Knees.

*Cardio
1. Warrior III Squat (right)
*Cardio
2. Warrior III Squat (left)
*Cardio
3. Chair Twist
*Cardio
4. Sumo Squat
*Cardio
5. Twisting Sumo Squat (right)
*Cardio
6. Twisting Sump Squat (left)
*Cardio
7. Pendulum Squat
*Cardio
8. Warrior Heel Press (right)
*Cardio
9. Warrior Heel Press (left)
*Cardio
10. Forward/Backward Lunge (right)
*Cardio
11. Forward/Backward Lunge (left)
*Cardio
12. Side Lunge (right)
*Cardio
13. Side Lunge (left)
*Cardio
14. Goddess Reach
*Cardio
15. Chair Balance

Warrior 3 Squat

Chair Twist

Sumo Squat

Twisted Sumo Squat

Pendulum Squat

Warrior Heel Press

Forward/Backward Lunge

Side Lunge

Goddess Reach

Chair Balance

20-Minute Fat Burning Total Body Workout with Millionaire Hoy

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Hi Everyone!

I am super excited to share today’s brand new workout with you! Today we have special guest instructor Millionaire Hoy!

This is a fantastic Full Body workout, that incorporates all kinds of new and fun movement combinations. There are movement patterns in here that I have never tried before, so you know when I am cleared to workout I will be trying out this routine!

It’s an Interval Fat Burning Workout so be sure to push yourself the entire time & work at your maximum. You should work up a sweat, and be breathing hard during the workout. Those are good signs that you are really pushing yourself!

Research shows that when it comes to burning fat and maintaining lean muscle mass workout intensity matters. Higher intensity workouts lead to more fat burn, and this workout style helps build lean muscle. That lean muscle then translates to a higher metabolism and a greater burn ALL the Time!

You can find Millionaire Hoy on Youtube: www.youtube.com/yaboymillhoy and on Social Media (Instagram, Twitter & Snapchat): @yaboymillhoy

Special thanks to Millionaire to helping me out while I am waiting to be cleared for exercise again, so I can keep bringing your guys new workouts! We have another Special Guest workout with Sean Vigue headed your way. It will be a brand new Full Body Pilates workout, so stay tuned for that one!

I am slowly, but surely regaining strength and endurance. I am limited to walking right now, but I feel better and stronger every day! This photo is from yesterday at 12 days Postpartum. Maverick loves going on walks!

I got in a nice walk with Maverick today. We did our 5K loop, which is the longest I have done since delivery. I felt great the entire time (and afterward!) Jesse and Monty ran 7 miles in the same amount of time I walked a 5K. 😊 Did you try today’s Abs and Arms workout? Plus, tomorrow I have a special workout for you all with Millionaire Hoy. You are going to love his workout! #BenderFitness #workout #postpartum #postpartumfitness #feelinggood #MaverickBender #Ilovemybaby

A photo posted by Melissa Bender (@benderfitness) on Jul 16, 2016 at 3:08pm PDT

Have fun with today’s workout!
Melissa

PS I am on Instagram, Snapchat & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

Workout Breakdown:

Warm-up — 00:28

Water Break — 02:34

Circuit 01:

01 — Heisman Sprints — 02:59

02 — Squat Ab Burpees — 03:59

03 — S2S Jab Sprints — 04:59

04 — Scramble Jacks — 05:59

05 — Stacker Thrusts — 06:59

06 — Sagat Sprints — 07:59

07 — Majesty Squats — 08:59

08 — T-Jugglers — 09:59

09 — Brisk March — 10:59

10 — Free Throw Burpees — 11:59

11 — Squat Jab Combo — 12:59

12 — Toe Tap Kicks — 13:59

13 — Hit & Run — 14:59

14 — Clap Tuck Burpees — 15:59

15 — Gravity Climbers — 16:59
Cool-down Stretch — 17:59

Swimsuit Ready Abs & Arms: 20-Minute Home Workout

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Good Morning Everyone!

It’s workout time again! Today’s workout is focused on the Abs and Arms. It took me 20-Minutes to go through this workout. This one is focused on Reps instead of time, so the time may vary a little bit depending on how many reps you are going for.

As always, focus on form during each exercise, and push yourself to your personal maximum. As long as you are challenging yourself, you are on the right path. Don’t be afraid to progress to the next level as the moves get “easier” for you.

I originally filmed this workout as part of my 12-Week Bikini Competition Prep Workout Series. I was about 4-weeks out from competition day during this workout. During this workout series I felt so healthy, strong, and fit. It remains one of my favorite workout programs I have created. It also makes me excited for the new program headed your way next month. I still have about 4-weeks and a few days until I will be cleared for exercise.

I have some fantastic special guests filming some new workouts for you all in the meantime! First up is a 20-Minute HIIT Fat Burning Workout with Millionaire Hoy. Millionaire’s workout will be posted tomorrow, and you guys are going to love it! I am planning on trying it when I am cleared for exercise.

Have fun with today’s workout! See you tomorrow with a new workout!
Melissa

PS You can find me on Instagram, Snapchat & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness. Jesse is on Instagram @BenderCrosby1

Equipment: Dumbbell & Chair or Bench

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

1. One Minute Plank
2. Tricep Dip with Leg Lift (right)
3. Pump Handle Abs
4. Tricep Dip with Leg Lift
5. Superman Heel Tap
6. Side Plank Hip Lift Reach (right)
7. Side Plank Hip Lift Reach (left)
8. Bicep Curl (right)
9. Bicep Curl (left)
10. Slow Leg Extension Circles
11. Plank Extensions
12. Full Extension Burpee

Repeat 1-3X

15-Minute Full Body Workout

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Hi Everyone!

This is a full body workout. All you need is some space and a dumbbell. If you don’t have access to dumbbells you can grab something from around the house to add some resistance, or complete the exercises with body weight only. Remember, there is always a way to modify a workout so you can do it at your level, in your space, and with whatever equipment you have available.

This is a great workout! While it is appropriate for everyone, we designed this workout for runner’s. Runner’s require cross training to maximize running form and efficiency, and prevent injury. This workout focuses on the muscles that runner’s tend to have imbalances in due to the specificity of their training. Even if you aren’t prone to sport specific injuries, you may still suffer from muscular imbalances. The best way to combat this is by incorporating many multi-plane movements/exercises into your routine. We try to utilize this concept in all of the BenderFitness workouts so that we are always creating a strong, functional, and balanced body.

Jesse has noticed less pain, less injury, improved form and efficiency by incorporating exercises like today’s program into his routine. Remember, preventing injury is one of the best ways to keep yourself healthy & maximize your potential in any sport or athletics.

We hope you enjoy today’s workout! I am getting ready to start a postpartum countdown to my return with a new workout program. Do you prefer to start a new program on a Sunday, Monday, or the first day of a new month? If you have a preference let me know in the comments below or on Facebook: @MelissaBenderFitness.

Walking with Maverick & Jesse. He is 10-Days old. Feeling good, but taking it slowly!

We hope you enjoy the workout! You can also find us on Instagram: @BenderFitness and @BenderCrosby1

Have fun!
Melissa & Jesse

PS: Just because this level of cuteness melts me:

Jesse & Maverick: 10 Days old.

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

Over Head Squat
Alternating Runner’s Lunge Lift
Warrior Deadlift-Right
Warrior Deadlift-Left
Lunge Jump
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Temple Tap Abs
Plank Knee Tap
Leg/Hip Lift
Reverse Plank Step Out
Tricep Pushup-Right
Tricep Pushup-Left
Bent Over Row-Right
Bent Over Row-Left

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

Core & More Cardio Workout: 15 Minute HIIT Bodyweight

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Hi Everyone!

It’s time for another workout! Today’s workout is focused on the core, and utilizing cardiovascular movements to maximize your fat burn. It’s a great one for building strength and lean muscle.

You can repeat this workout to make it higher intensity. Always focus on form during each exercise. As always, my core workouts are designed to work your core from every angle, for a strong, lean, tight midsection. That means we work the front, sides, and back of your muscles, as well as the deep transverse abs, which work as a corset to pull your waist in tight and trim.

If the exercises are difficult for you, that’s okay! You will build the strength to get through them all. One of the most important things to start focusing on from day one, is keeping your abs engaged throughout each exercise. You never want them to bulge outward during exercises. To practice this, focus on pulling your core in tight, and toward your back: Now make sure you can hold it in that position while still breathing. It’s different than “sucking it in.” You should be able to breath the entire time, but also hold this core engagement during each exercise. This activates the transverse abs. So when I say “Keep the Core Strong” or “Engage Your Abs” this is what I mean. It is one of the key movements in recovery from Diastasis Recti, and can help prevent issues and build up of intra-abdominal pressure during core exercises. It will also help you achieve maximum benefit from each exercise.

Have fun with today’s workout!
Melissa

PS While I am waiting to be cleared for exercise I have some great special guests lined up to bring you all new workouts! We have a Full Body Pilates workout from Sean Vigue and a brand new workout from Millionaire Hoy headed your way soon! Stay tuned!

What does a Bender do when she isn’t allowed to workout? Have fun with Snapchat filters! Ahoy Mate!

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50

1. Burpee
2. Shoulder Tap Plank with Arm Extension (right)
3. Shoulder Tap Plank with Arm Extension (left)
4. Swaying Boat Pose
5. Pop-Up
6. Temple Tap Abs
7. 3-Way Knee Plank (right)
8. 3-Way Knee Plank (left)
9. Table Knee Tap
10. Mountain Climber
11. Reach Through/Hip Lift
12. Knee Cross Plank to Side Plank (right)
13. Knee Cross Plank to Side Plank (left)
14. Toe Tap Crunch
15. Burpee

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

Should Tap Plank: Part 1
Instagram Tutorial Here

Should Tap Plank: Part 2

Swaying Boat Pose
Instagram Tutorial Here

Pop-Up: Part 1

Pop-Up: Part 2

Temple Tap Abs

3-Way Knee Plank: Part 1

3-Way Knee Plank: Part 2

Table Top Knee Tap: Part 1

Table Top Knee Tap: Part 2

Mountain Climber

Reach Through/Hip Lift

Knee Cross Plank to Side Plank

Toe Tap Crunch: Part 1

Toe Tap Crunch: Part 2

Glutes, Core & More: Full Body Dumbbell Workout

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Good Morning Everyone!

It’s workout time again, and I am excited to bring you a brand new workout. I’m only 1-week postpartum so I won’t be teaching new workouts for a little while, so Jesse stepped out in front of the camera again for today’s workout. I can’t wait until I am cleared for exercise, but I am enjoying just focusing on my newborn baby right now.

Maverick watching his Daddy film a BenderFitness workout.

This is a full body dumbbell workout, designed to build strength and power while sculpting your body. Jesse is a runner, so for him it’s important to maintain lean muscle mass without adding bulk. When you are running 5-minute miles having too much muscle mass will just slow you down. However, to little muscle on runners leads to injury, poor form, and decreased endurance.

Lean muscle mass helps runners maximize Speed, Power, Form & Endurance.

Today’s workout is completed for repetitions instead of intervals. Select the level that is most appropriate for you. If you don’t have dumbbells you can complete the exercises without them, but the added resistance really increases the intensity. When selecting a dumbbell you want to choose a challenging weight. The last few repetitions should be tough to complete, but you should be able to do it while maintaining form.