It’s workout time! Today’s workout is focused on reps. This is a Body Weight routine that combines movements from Yoga and Pilates for a well rounded Full Body Workout. It’s a low impact, but highly effective workout, that can be repeated up to 3X.
You can do this routine on it’s own or pair it with cardio of your choice for an added burn. I posted links to a few cardio options below, or you can add walking, jump rope or running to your workout.
My son is 1-week old today (how has it been a week already!?!?!) Which means that I have a few more weeks until my workout restrictions are lifted and I can start joining you with my brand new workout program. In the mean time I will continue to post workouts, and Jesse will be filming some new workouts for you. I may also have some new workouts with some surprise guests headed your way, but that’s still in the works.
Have fun with today’s workout!
Melissa
You can find me on Instagram & Twitter: @BenderFitness and Jesse on Instagram @BenderCrosby1
Today’s workout is focused on working your core from every angle. It’s not enough to work just the central “six pack” muscles. For true core strength and definition you need to work the low, upper, middle, sides and back. This workout will do that!
You don’t need any equipment, just a little bit of space, and a yoga mat if you have one. I also posted a link to a jump rope workout for those of you looking for a bonus cardio fat burn.
The videos, and the photo tutorial are below.
Today is my 6th day Postpartum. I can’t believe Maverick is going to be one week young tomorrow! I love absolutely everything about being a mom.
Jesse & Maverick. Maverick sleeps in a bassinet right now, so his crib is full of toys. Don’t worry we will take them all out before he starts sleeping in there! 😉
I hope you enjoy today’s workout (and the photos of my son). <3 You can let me know what you think of the workout on Instagram & Twitter: @BenderFitness. Jesse is on Instagram: @BenderCrosby1. I am also on Facebook: @MelissaBenderFitness.
Don’t forget to do an extra rep for me! I can’t wait until I can workout with you again!
Melissa
Maverick is ready for bath time!
Plank
Superman
Dive Bombers
Side Plank Reach-Right
Side Plank Reach-Left
Leg/Hip Lift
Bow Pose
Table Top Heel Press-Right
Table Top Heel Press-Left
Raised Leg Adduction-Right
Raised Leg Adduction-Left
Walk the Plank
Repeat 1-4X
Optional: 30 Minutes Cardio of Choice-Jump Rope Cardio Option is Below
Today’s workout is a HIIT workout that combines static and dynamic exercises. The goal is to challenge your muscles and body in a variety of ways. You may be surprised at which exercise technique you find more challenging!
Remember, there is more than one way to build strength! Your body should be able to handle both static and dynamic movements to maximize your fitness and the functional abilities of your body. You don’t need any equipment for this workout.
Today will be Day 4 of Motherhood for me. Still no workouts, although I am engaging my transverse core muscles to start reactivating my core muscles and getting them prepped to pull back in. My belly shrinks a little bit more each day. I am taking progress photos so I can show you all how much size change happens naturally postpartum and what changes don’t occur until you start re-incorporating exercises back into your routine. This should go without being said, but I will say it anyway: Every postpartum body and journey is different. Everyone’s body changes at their own pace. Honor your body and respect yourself as you go through the process. If you had a baby, your body, mind and spirit have just undergone MAJOR changes and that deserves praise, not body shaming.
Much love to all of you. I want to respond to all of your wonderful comments with a huge THANK YOU from me, Jesse and Maverick. We feel your love and support across the miles, and right through this wonderful thing called the Internet, and Social Media. <3
Have fun with today’s workout!
Melissa
PS Instagram & Twitter: @BenderFitness. Jesse is on Instagram: @BenderCrosby1
Facebook: @MelissaBenderFitness
It’s a big day in the Bender Household! It’s our first full day home with our newborn son, Maverick. <3 We are madly in love with our new baby boy, and he has the sweetest little personality already. I think he already looks just like his daddy. We got home from the hospital yesterday afternoon, and have been settling in. I got the most sleep I have since before I went into labor, and I feel so much more rested.
Maverick Lance Bender. <3 Born on the 4th of July. 7 lbs, 9 oz. and 21 Inches Long at 7:02 PM.
Maverick gets a very special honor, of not only sharing his birthday with Independence Day (the name Maverick means Independent/Non-Comformist), but also with our eldest nephew, Hayden. I think that is going to make an extra special bond between the cousins, despite the 10-year age difference.
Okay, before I go off posting the 10-million photos I have already taken of my little boy, let’s shift into workout mode. 🙂 Today’s workout is a 15-Minute HIIT Interval Fat Blaster. This routine combines cardiovascular exercises to maximize your fat burn, along with body shaping/sculpting exercises to isolate and challenge your muscles.
Go for max reps, and push to get in an extra one for me. The countdown is on until I am able to start filming brand new workouts for you all again! I can’t wait! My body certainly feels different after having a baby, and I am excited to build strength again. Being a mom puts my desire to be healthy on a brand new level. It’s my responsibility to take care of this little person I brought into the world, and also to model healthy habits to help him be as healthy as possible.
Okay, just one more photo.
At the hospital with my son. <3
See you all soon!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
*Push as hard as you can, but listen to your body. If you need to: decrease the interval, and increase the rest as you build up to 50/10 seconds.
1. Push-up Jacks
2. Jump Squat
3. High Knees
4. Plank Tap (right)
5. Plank Tap (left)
6. High Knees
7. Hip Thrust (right)
8. Hip Thrust (left)
9. High Knees
10. Lunge Jump
11. Burpee
12. High Knees
13. Super Taps
14. Leg Circles
15. High Knees
Repeat 1-3X
(Description of exercises below)
Push-up Jacks:
Start in Plank Position with your feet together. Jump your feet out in a “jumping jack” motion. From this position do one push-up.
Modification: Complete Plank Jacks, omitting the push-up until you build enough strength. If this is to intense, hold plank position, until you build up to 60 seconds, and then try the more difficult variation.
Jump Squat:
Stand with feet slightly more than hip distance apart. Push your hips toward the wall behind you and lower into a squat position, with thighs parallel (or slightly below parallel) to the floor. From this position jump up into the air, straightening your body. Land with knees slightly bent and immediately return to the squating position.
High Knees:
Run in place, focusing on keeping the core activated/tightened. Pump arms, and raise knees to hip height.
Plank Tap:
Start in a forearm plank with hands clasped, elbows below your shoulders. Lift the right leg, and bring it in over your left heel, squeezing the thighs together. Extend the leg out to the side, and tap the floor. Repeat to the left.
Hip Thrust:
Place hands directly beneath your shoulders, fingers pointing toward your toes. Bring the left heel in toward your glutes, extend the right leg and lift your hips from the ground.
Thrust the hips into the air, while pressing through the standing heel. Extend the right leg toward the ceiling as you lift your hips. Repeat on the opposite side.
Lunge Jump:
Start in a Lunge Position. Both knees bend at 90 degree angles, front thigh should eb parallel to the floor, knee over ankle. Jump into the air and reverse the position.
Burpee:
Squat down, place both hands on the floor in front of you and jump out to a plank position. Do one pushup, jump feet forward toward the hands. Lift the hands and jump toward the ceiling. Return immediately to the starting position and repeat.
Super Taps:
Lie face down on your stomach. Extend your legs backward, slightly lifting so that your knees are off the floor. Cross the heels, alternating sides, and squeezing the glutes throughout the movements.
Leg Circles:
Lie face up, with arms extended next to your, or stretched overhead. Keeping your hips as still as possible, with low back on the floor circle your feet. Reverse directions of your circle every 5 reps.
I have three workout options for you below! I am in the early stages of Labor as I type this, with contractions about 7 minutes apart. If things continue to progress I won’t be posting here for a few days, so I wanted to make sure you all had some great workout options! Hopefully it’s not a false alarm! I am currently 40 Weeks + 5 Days pregnant and excited to meet our baby!
If you want other workout ideas/programs to follow while I am MIA you can check out one of my 30-Day Workout Challenges: HERE. You can also get started with my 12-Week Bikini Prep Program Here. It’s still one of my favorite workout programs that I have created thus far.
The first workout below is a 15-Minute Per Round Dumbbell Sculpt. It is a full body workout that can be done for intervals or reps. Focus on maintaining good form throughout each exercise and challenge yourself to get in your maximum number of reps.
The second workout is a 15-Minute Cardio HIIT Workout. Focus on going for maximum repetitions and going as hard as you are able to. You will get 10-seconds of rest between each exercise, and then you want to go at maximum intensity to get in as many reps as you can during each 50-second interval. Research shows that the level of intensity you workout at makes a big difference in results and body composition. HIIT workouts burn more fat, and maintain more lean muscle, which means a major metabolism boost for you!
The third workout is a 12-Minute Per Round HIIT Focused on Sculpting the Glutes and Lower Body. Once again, go for maximum repetitions. As always, focus on maintaining good form throughout.
Have fun! I will be posting updates on Instagram: @BenderFitness for me, and @BenderCrosby1 for Jesse, and on Facebook: @MelissaBenderFitness to let you guys know if the baby ends up coming. Based on the intensity of these contractions, I would say we are getting a 4th of July baby, unless my labor ends up being insanely long!
It’s time to get in your daily workout! Did you enjoy your rest day yesterday?
This Week we had some great workouts on the list. I only included one rest day this week, but you can always modify the schedule to fit your own needs:
Aim for 1-3 Rounds per workout. You can always pair a workout with 10-30 minutes of Cardio of Choice (running, walking, jump rope, etc). Listen to your body as you develop and progress your workout schedule. It’s important to find the balance between continually challenging yourself, and also taking enough rest to allow your body to make the fitness gains you are looking for. Your muscles grow stronger when they heal (during rest) so don’t skip out on your rest day!
I am currently 40 weeks + 4 Days pregnant, so I unfortunately won’t be joining you for this workout, but I will be exercising today. Check in on my Facebook (@MelissaBenderFitness) and Instagram (@BenderFitness) for the latest updates.
When I filmed this workout, I completed it for time, but you can also choose to do it for reps.
Today’s workout is focused on building strength and definition to the arms and lower body. One round took me about 12 minutes. I followed it up with jump roping. I did 500 jumps over my jump rope, which took between 3-4 minutes.
This workout can be repeated if you want a longer, more intense workout.
I used two 20 lb dumbbells, and my barbell is 75 lbs. Choose a weight that is challenging for you, and focus on using appropriate form.
I am officially past my pregnancy due date, so Baby Bender could show up at any time now. I will keep you all posted! I have mentioned this several times, but I am super excited for the workout series I have written for once I am cleared for exercise after the baby comes. I can’t wait to start filming new workouts!
Equipment: Dumbbells and Barbell. *Select a weight that challenges you, but you can maintain good form with. If you don’t have a barbell, complete the exercises with dumbbells. If you don’t have dumbbells you can find something around the house (a gallon of water weights about 8.3 lbs).
Today’s workout is a 20-Minute HIIT Boot Camp. This is a full body workout, that will get you sweating, and work Everything! This is the format that Jesse and I typically use in our live group Boot Camp classes: 30 seconds of Cardio bursts between each exercise.
Go for maximum repetitions, and push yourself on the cardio bursts. They are not meant to be a rest break between exercises (although sometimes when you really feel the burn on a specific exercise High Knees can feel like a relief!)
During High Knees, be sure to engage your abdominals and get those knees lifting. This will help strengthen your core, and ensure that you maintain form.
As of today I am officially 40-Weeks Pregnant! I think Baby Bender may have missed the memo that today’s his due date. I have my 40-week doctor appointment this evening, and for the first time I do have a mild low back ache. That could be a sign that I am getting closer, or it could just be a late pregnancy symptom.
I don’t mind waiting for him, but it’s definitely exciting to know that we could be meeting the baby at any time!
Well, I am headed to work now! Every day my patients say “Are you still here!?!” and I tell them “Yup! I’ll probably be here tomorrow too. This baby is comfy cozy in there!”
Have fun, and check in on Instagram: @BenderFitness for me, and @BenderCrosby1 for Jesse. We will definitely update when I go into labor. We are also on Facebook: @MelissaBenderFitness
I hope you like the workout!
Melissa
Click the link to get your own Gymboss Interval Timer! Set your timer for 15 rounds of 30/50. 30 Seconds Cardio. 50 Seconds Max Reps.
-Cardio 1. Lunge and Lift (right) -Cardio 2. Lunge And Lift (left) -Cardio 3. Temple Tap Abs -Cardio 4. Alternating Leg Drop -Cardio 5. Dive Bomber -Cardio 6. Mountain Climber Pushup -Cardio 7. Pendulum Squat -Cardio 8. Lateral Hops -Cardio 9. Elbow Tap Side Plank (right) -Cardio 10. Elbow Tap Side Plank (left) -Cardio 11. Bear Crawl Hop -Cardio 12. Walk the Plank -Cardio 13. Twisting Sumo Squat -Cardio 14. Crunch & Tap -Cardio 15. Spiderman Plank/Pushup
Today’s workout is low impact, but highly effective. This workout utilizes multiple variations of plank, and is interspersed with glute bridges. The glute-bridge exercise will help provide back, butt, and hamstring strength/balance to stabilize your core and hips.
When you are trying to create balance in your core it is very important to work your glutes and back to provide pelvic stability, and alignment.
Focus on completing maximum repetitions to increase your calorie burn. Do not sacrifice form for speed. Try to maintain proper form throughout each exercise. The entire routine can be repeated between 1-3X.
If you are looking for a higher burn and a sweatier workout, you can complete jump rope, burpees, or high knees instead of the glute-bridge. When I filmed this workout, I paired one round of this workout with a 30-minute interval run. I like pairing core workouts with higher intensity running days. Having a strong core & back helps prevent many running injuries, and improves your bodies biomechanics. Also, pairing a harder run with a low impact workout allowed my body time to get in a great workout without over-training.
For my run, my running speed ranged from 8.5 minute/mile pace to 7.3 minute/mile pace, with an incline from 1.0-2.5. The speed and incline varied every 1-2 minutes. I will write more about the running workout I did tonight (which I always find challenging!) You can also check out this: Treadmill Workout Breakdown. It is an interval workout, which is great for speed and fat burning.
Have fun with today’s workout!
Melissa
PS I am on Instagram & Twitter: @BenderFitness and on Facebook @MelissaBenderFitness Jesse is on Instagram: @BenderCrosby1
Today’s workout is a Throwback from my 30-Day Workout Challenge: HIIT the New Year Hard Workout Series. This is a great quick, intense cardio fat burn. You will get in a full body workout that burns fat and shapes your body in a short amount of time.
Of course, if you want to increase the intensity/burn of the workout, you can repeat it!
When I filmed this workout, I paired it with an added treadmill cardio burst. I posted my cardio below, as well as a link to a quick Jump Rope workout as an alternative to running.
I paired this workout with Hard Pace Speed Bursts on the Treadmill. I did my speed bursts at 8.8 speed (6:49 min/mile pace):
600 Meters
600 Meters
400 Meters
Total: 1 Mile
.5 Mile Brisk Walking Cool Down.
I also posted a video for a 6 Minute Jump Rope workout as a bonus cardio alternative.
I am 39-Weeks and 6 Days Pregnant today, and still getting in some good workouts! Keep following my Instagram and Facebook pages for updates on when Baby Bender decides to make his arrival!
It’s time to start a new workout week! This is a workout that is perfect for me right now, because it is pregnancy safe. I am in the end stages of my pregnancy (39 weeks + 5 days pregnant today!) Baby Bender could decide to debut at any time.
Standing workouts are great because you don’t have to get down on the floor at all. In this one I do use a chair to step up on, but if you don’t have a chair a step or bench will do. You can also modify and do a Lunge with Leg Lift instead if you don’t have equipment.
In this workout I don’t use any added resistance, but if you want to increase the intensity you can do so by adding dumbbells. It’s a great way to increase the burn!
I am working on a Pregnancy Update post to let you all know what I have been doing, and how I’ve been feeling. You can check back for that a little bit later. I will share the link on my Facebook & Instagram pages.
Have fun with today’s workout!
Melissa
PS I am on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
*This is a throwback workout, I am 100% recovered from my car accident!*
1. Squat 2. Wall Sit Leg Lift (right) 3. Wall Sit Leg Lift (left) 4. Around the World Lunge (right) 5. Around the World Lunge (left) 6. Step-Up (right) 7. Step-Up (left) 8. Split Squat (right) 9. Split Squat (left) 10. Sit to Stand (right) 11. Sit to Stand (left) 12. Side Step Up Lift (right) 13. Side Step Up Lift (left) 14. Goddess Squat Reach (right) 15. Goddess Squat Reach (left)
Let’s get this day started right, with a Full Body HIIT Workout. This routine only takes 15-Minutes per round if you do it HIIT style. I also posted the breakdown for Reps below. The nice thing about these shorter workouts is that you can repeat them, pair them with another workout (there are over 700 on this site and on my youtube page: www.youtube.com/mdloughy), or squeeze a round or two in whenever you can make time in your day.
Even when you get busy, 15-minutes is doable! I started doing higher intensity HIIT when I was in graduate school because I suddenly had far less time to get things done. I am currently 39-weeks and 4 days pregnant, work full time, and dedicated to continuing this blog, so those quick but intense workouts are going to be an important part of my life as I add motherhood to my list of priorities.
Today’s workout will take 19-Minutes per round. I chose Burpees for my Cardio in this routine, but I also listed some other options for those of you that aren’t ready for that many Burpees (yet!) I do encourage you to do the Burpees as many times as you can with good form, before switching to an alternate cardio. As tough as they can be, they are one of the best full body exercises you can do. I can’t wait until I am back to them!
As always, push yourself to get in the maximum number of repetitions that you can for each exercise. Intensity level matters when it comes to results. It doesn’t matter how many reps you get in, as long as you are working to your personal max, and pushing yourself.
39-Weeks Pregnant
I am now 39 Weeks + 1 Day Pregnant. Still very much enjoying being pregnant. At my appointment yesterday baby was still way up high, and showing no signs of coming any time soon (0% dilation or effacement). I have been expecting him to come late anyway, so that doesn’t bother me. I am just happy to still be feeling great, and able to do some exercise every day.
I hope you enjoy today’s workout!
Melissa
PS You can find Jesse on Instagram: @BenderCrosby1 I am on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
30 Seconds Cardio, 50 Seconds Max Reps *I accidentally skipped one exercise so this is a 19 minute workout. *I chose Burpees for my cardio. Other options include: Jump Rope, High Knees, or Jumping Jacks
I hope you’re ready for today’s workout! One round of today’s workout takes 15-Minutes. I completed this routine interval style (max reps during each 50 second interval with 10 seconds of rest between each exercise). This routine can also be completed for repetitions if you would like to vary the challenge.
This is a great full body routine that will work every part of your body. If you didn’t try yesterday’s core workout you can pair them together! You can find the core workout here: Belly Fat Banisher Workout: Ab & Fat Burn HIIT.
I am officially 39-Weeks pregnant today. I still feel great. My workouts are primarily walking, squats, lunges, plies, and pelvic tilts. Almost time to meet Baby Bender! It’s funny, when I originally filmed this workout I apparently had sinus infection and wasn’t feeling very motivated. Today I looked at this photo and thought “Wow! I could lay on my stomach!” hahaha.
Gambit was not helping my motivation. My sinus headache made me want to take a nap instead of working out.
I hope you enjoy today’s workout! I can’t wait to start filming my brand new workout program after I have the baby (and am medically cleared to workout!)
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and Facebook: @MelissaBenderFitness. Jesse is on Instagram: @BenderCrosby1
It’s workout time again! Yesterday we did the full body: 15-Minute HIIT Burn Workout: Body Weight. Today’s workout is a Cardio & Core workout. This routine utilizes moves to strengthen your mid-section from every angle and in every plane of motion, combined with fat burning cardio bursts.
If you don’t have a jump rope that’s okay! You can substitute rope less jumping, high knees, burpees or another cardio of choice. Just make sure the cardio is intense enough to keep your heart rate up and make you sweat.
I will be 39-weeks pregnant tomorrow so there are no intense ab workouts for me right now, but I can’t wait to get back to them! Baby could theoretically come at any time now, but I think he has made himself very cozy and doesn’t plan on coming out quite yet.
I am still feeling fantastic overall, but definitely noticing more fatigue and more frequent napping. I will be working up until I deliver, and when I get home I am wiped out. I have been napping, and then getting in at least a walk and some squats/plies for exercise.
Buffy cuddling my Baby Belly.
I hope you enjoy today’s workout!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook @MelissaBenderFitness. Jesse is on Instagram: @BenderCrosby1
10/50: 10 Seconds of Rest, 50 Seconds Max Reps 1. Jump Rope 2. Unicycle (right) 3. Jump Rope 4. Unicycle (left) 5. Jump Rope 6. Superman Roll 7. Jump Rope 8. Seated Leg (or Knee) Raise 9. Jump Rope 10. Leg Raise Hip Twist 11. Jump Rope 12. Tick Tock Abs 13. Jump Rope 14. Starfish V-Up 15. Jump Rope
Today’s workout is a 15-Minute HIIT Workout for your entire body. Grab a chair, or bench, and you are ready to go. The full length workout video and photo tutorial are both posted below with workout breakdown.
I also posted the video for my 10-Minute Jump Rope Workout below for those of you that want an extra cardio burst to go with this workout.
I am now down to single digits until my due date for Baby Bender. I still think he is coming late, but you never know! It’s crazy to think that it could happen at any time. Overall, I feel very good, but I am definitely more tired than usual. So far I haven’t gotten any last minute energy burst, just a desire for more naps!
I hope you all enjoy today’s workout!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)
I have a fun throw back workout for you with two special guests! I love when I am joined by family and friends for workouts. I think it helps to see people of all levels pushing through a workout. The nice thing about HIIT is that you can push as hard as you are able to, and that is different for everyone.
In this video, my sister, Kristen, and her fiancé (now husband!), Jason joined me for another workout. They had previously joined me during the 30 day challenge for Day 7: Wedding Boot Camp workout.
Last time we filmed the workout as a tutorial, this time Kristen and Jason bravely agreed to be filmed real time. I want to take a moment to say that it took a lot of courage on their part. Pushing hard during a workout is tough at the best of times, and it is even harder when you know there is a camera on you.
As long as you are pushing yourself and working hard you are benefiting from this workout. If you continue to do this your body will become more efficient and you will improve your form/number of reps. Listen to your body during the workout. If you need a break take a quick rest and then get back into the workout as quickly as possible. If you are just starting out and you have trouble making it to the end go as far as you can. The next time you repeat this workout try to make it a little bit further without taking a rest break. You will progress faster than you think. 🙂
I hope you enjoy today’s workout! I am almost at the end of my pregnancy! I did a HIIT workout yesterday, and got in a nice walk today. I am currently 38 weeks and 4 days pregnant, so we shall see when Baby Bender decides to make his debut!
Got in a nice 3.5 mile walk today. I wanted to run with Jesse & Evan, but with temps already in the 80s and pure, glorious sunshine I didn’t want to risk overheating the baby. 38 weeks & 4 days pregnant & feeling great! Aiming to keep it that way until I finally get to meet this little guy. Did you workout yet today? #BenderFitness #walk #sunshine #dontstop #38weekspregnant
I hope that you are ready for a fun, but challenging workout combination! The first workout takes only 10-Minutes and is a low impact workout for your Arms, Abs & Legs. Grab a chair, and some dumbbells and you are ready to go.
The second workout video uses dumbbells interspersed with a 5-Minute Cardio HIIT fat burn burst. The exercises in both workouts combined will give you a Total Body Sculpting Workout combination to strengthen and shape everything!
When selecting a weight you want to pick and amount of weight that is challenging for you. If you can easily do 20-reps with your weight of choice, it’s time to increase the amount of resistance you are using. The last few reps of your exercise should be challenging, but you should still be able to maintain form. Lower Reps with higher amounts of weight are best for building strength, as you get to higher reps you are working on both strength and endurance.
I hope you all enjoy today’s workout combo! Time to work up a sweat!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
Equipment: 2 Dumbbells, a Chair or bench.
Bicep Curl-Right
Bicep Curl-Left
Chair Lift Leg Extension
Shoulder Press
Tricep Drop
Row-Right
Row-Left
Leg Extension Abduction-Right
Leg Extension Abduction-Left
Sit to Stand
Repeat 1-4X
Optional: Pair with 30-Minutes Cardio of Choice
Reps: 10-20
Intervals: 10/50 seconds
Weights:
1. Squat to Lunge (right)
2. Squat to Lunge (left)
3. Romanian Deadlift
4. Man Maker Burpees
5. Weighted Sprinter
1. Down Dog Ab Plank
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Angel Abs
5. Oblique Pushups
*This workout can be repeated 1-3X. Listen to your body and maintain good form throughout each movement.
**This is an excellent full body workout for losing inches, and creating lean muscle mass.
I have a fun and challenging Full Body Sculpt & Sweat Workout for you today! One round of this workout only takes 15-Minutes. You can repeat it for a longer/more intense workout.
We had technical difficulties with the original video so I re-filmed the workout after taking a Ballet class. I could definitely feel the challenge when we re-filmed this one!
The photo tutorial and video for todays workout is below. I included a breakdown for each exercise under the photo.
I hope you all enjoy this workout! I found it challenging and very effective! Pistol Squats are difficult, but they achieve more activation of the glute muscles than any other exercise. In the original video I complete a full round of Pistol Squats, but my legs were not up to it today! It’s worth building up to for the benefits. You can substitute Sit to Stands using a chair or use one of the other modifications I demonstrate in the video to build up to this exercise.
I hope you enjoy this workout! As always you can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness. Let me know what you think! Tag me in your photos! I love seeing you participating in the workouts.
Have fun today & keep making healthy choices!
Melissa
The photo tutorial and video for todays workout is below. I included a breakdown for each exercise under the photo. You have several options for how to complete this workout.
HIIT: Set your interval timer for 15 Rounds of 10/50 and go for Maximum Repetitions
Reps: Complete Reps for each Exercise (Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps). ****Pistol Squats are very difficult-reps can be lowered to 2 for Beginners, 5 Intermediate, 10 Advanced. If completing the modification do full reps.
Time: Set your timer for the desired workout time (15 minutes, 20 minutes, etc). Complete 10 Reps per exercise and get in as many rounds as you can during that time period.
Jump Lunge
Up/Down Dog-Dive Bomber
Squatting Warrior III
Pistol Squat-Right
Pistol Squat-Left
Jumping Pushups
Side Plank Drop-Right
Side Plank Drop-Left
Hopping Lunges (Forward/Back)-Right
Hopping Lunges (Forward/Back)-Left
Full Boat/V-Up
Scissor Abs
Superman Lift
Plank Walks
Goddess Twist
Lunge Jump: Start in a Lunging Position. Jump up into the air, while switching your feet to land in a lunge with the opposite leg in front.
Low Impact Variation: Lunge, stand up with both feet together and squeeze your glutes, step back into a lunge with the other leg.
Dive Bomber: Part 1
Start in Plank and lift your hips into Down Dog Position. Focus on flattening your back and dropping your heels toward the ground as much as you are able to.
Dive Bomber: Part 2
Bend your elbows and bring your chest toward the ground, as you push your body forward toward your hands.
Dive Bomber: Part 3
Press the hips forward. Lift from your lower back, and com into Up Dog position.
Squatting Warrior III: Part 1
Start in chair pose with feet, ankles, knees and inner thighs squeezing together. Press the hips back as if you are sitting in a chair. Keep the chest lifted, and the gaze forward.
Squatting Warrior III: Part 2
Lift into Warrior III. Press your leg back, focusing on keeping the knee straight. Reach the arms forward.
Return to Chair pose and repeat the movement on the opposite side.
Pistol Squat:
Start in a standing position with one leg extended in front of your body. Press the hips backward and lower yourself as much as you are able. Press through the heel to return to standing. Complete all Reps on each leg.
Modification: Start sitting in a chair. With one leg extended in front of you press through your heel to stand. Keep the leg extended and slowly lower yourself to return to a seated position. Try not to use your hands.
Pistol Squat:
Repeat on the other side. Start in a standing position with one leg extended in front of your body. Press the hips backward and lower yourself as much as you are able. Press through the heel to return to standing. Complete all Reps on each leg.
Modification: Start sitting in a chair. With one leg extended in front of you press through your heel to stand. Keep the leg extended and slowly lower yourself to return to a seated position. Try not to use your hands.
Jumping Pushups: Part 1
Start in Plank Position. Complete one pushup.
Jumping Pushups: Part 2
Jump your feet to each side of the mat. When you return to center start over and complete a pushup.
Side Plank Hip Drop: Part 1
Start in side plank with your arm below your shoulder.
Side Plank Hip Drop: Part 2
Drop your hips toward the ground. Immediately press back up to lift the hips high.
Hopping Lunges (Forward & Back): Part 1
Start in a Lunge Position.
Hopping Lunges (Forward & Back): Part 2 Step forward, drive your back leg forward, and complete a small hop.
Hopping Lunges (Forward & Back): Part 3 After hopping, continue to bring that leg forward, into a lunge. Reverse the movement to return to start. Complete all reps on both sides of the body.
Full Boat/V-Up: Part 1 Start in a Supine Position (on your back).
Full Boat/V-Up: Part 2 Use your core to lift your body and reach toward your toes. Return to starting position, using your core to lower your body to the ground. Modification, place both hands on the floor to assist with the movement, and/or bend your knees during the lift.
Scissor Abs: Hold the core tight. Lift the shoulder blades to engage the upper abdominals. Lift both legs slightly above the floor. Keep both legs reaching firmly, and alternate pulling them in as close to your chest as you are able. Modification: As you lift use your hands to gently pull your legs in toward your chest one at a time. Alternate legs.
Superman: Start in Prone position (facedown). Engage the core, lift your chest and legs, squeezing through your glutes. Allow your abdominals to stretch as you reach your arms and feet in opposite directions. Lower between each lift, and focus on holding the lift for 1-3 seconds.
Plank Walks: Start in plank position with your hands below your shoulders. Keeping the core strong slowly walk your arms forward as far as you are able. Return to starting position by walking your hands back to plank.
Goddess Twist: Start in Goddess Pose. Step feet more than hip distance apart with toes pointing out. Press the knees outward and lower into a squat (as close to parallel as you are able). Keep the tailbone tucked and glutes engaged. While maintaining this position, reach across your body, using the glutes to twist as your lower body maintains the squat position. Return to center and reach across to the opposite side.
It’s workout time! Today’s workout is a 20-Minute HIIT, Fat Blasting Cardio Workout. This is a full body workout that should get you sweating and breathing hard. Work to get in as many reps as you are able to during each interval.
Research has shown that workout intensity makes a big difference in how much fat you burn during your workout. Higher intensity workouts burn more fat & HIIT helps you maintain lean muscle mass at the same time. This translates to a higher metabolism and lower body fat percentage.
I hope you enjoy today’s workout!
Yesterday I repeated the Full Body Dumbbell Workout: Third Trimester, and paired it with a 2.5 mile walk outside. I have been working this routine into my program 1-2X per week during the third Trimester of my pregnancy (38-Weeks tomorrow, can you believe it?!?) because it works on strengthening all of the areas I need to support my body during both pregnancy and labor.
I hope you enjoy this workout! Push hard for those extra reps today!
Melissa
PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness
