Full Body Quick HIIT Fat Burning Workout: No Equipment

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Good Morning!

This is a quick, but efficient full body, fat burning workout. Quick, but intense workouts have great benefits for both Fat Burning and Metabolism Boosting. This workout utilizes full body movements to create balance in your body and muscles.

Don’t be afraid to push! Push yourself to get in as many reps as you are capable of during each interval. HIIT isn’t the time to pace yourself! That said, if you need to take a break, take it, and get back into the workout as quickly as possible.

When I filmed this workout I repeated it 2X. Let me know how many times you go through it in the comments below, on Facebook: @MelissaBenderFitness or on Instagram/Twitter: @BenderFitness

I can’t wait to get started filming my new workout series after I have my baby! If you want to know more about how my pregnancy is going you can read about it here: Fit Pregnancy: 37-Weeks Pregnant & Counting. I am 37-Week & 5-Days Pregnant today, and we finally got the nursery 90% done! All we need is a glider or other comfortable chair for nursing and rocking the baby. I included some photos below from my maternity photo shoot. We are blessed to have the most amazing friend & photographer: LeeAnn Freeman of Generations Photography & Gifts.

I still have several workouts to film that are great whether you are pregnant or not, but between trying to re-organize our house, get the nursery setup, buy the rest of the things Baby Bender needs, working full time, and napping (that feels very necessary right now!) there just hasn’t been enough time. I have a feeling that baby is staying put past his due date, and if that ends up happening I still have some time to get some new workouts filmed to share with everyone.

In the mean time, I hope you enjoy this throwback workout! If you like it share it! When you share these workouts, comment on Facebook posts, or like Instagram photos you are helping to make BenderFitness.com more visible and more successful (which helps keep it free, by offsetting the costs of running a blog!) Facebook and Instagram have changed their settings, which sadly means that my posts are hidden from people’s Facebook news and Instagram feeds unless I want to pay big bucks for advertising. Thank you for coming here and showing your support!

Melissa

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

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

Repeat 1-3X.

Fit Pregnancy: 37 Weeks Pregnant & Counting

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Hi Everyone!

I am so far behind in my Fit Pregnancy Posting! I have posted a list of my workouts from Weeks 34-37. I normally write workouts on my calendar, but a lot were missing, so I used my Fitbit Tracking to re-list the workouts as best I could.

I do know, that there are plenty of Squats, and Pelvic Tilt Wall Sits that are not listed in there. I have also been doing Lunges and Kegals. The pelvic floor is far more complex than most people would lead you to believe. You need to do a variety of exercises to support it: Kegals, Pelvic Tilts, Transverse Abdominal Engagement (pulling the muscles inward and together while still being able to breath-this is what I mean during every core exercise when I say “Keep Your Core Strong” or “Engage Your Core”), Squats and Lunges. I do Plie Squats in multiple positions and focus on transverse ab engagement, tucking the pelvis, and feeling the pelvic floor lift every time you squeeze into the standing position.

I have been far more tired the last few weeks, and napping a LOT more. I should probably call it sleeping instead of napping, because I am averaging 1.5-1.75 hours of sleep every time I lay down for a nap. My nights are more restless, so I think I am making up for some of the interrupted sleep.

I am still working full time as an Occupational Therapist. All of my patients ask me when I am leaving for maternity leave, and I am still planning to work up until delivery day.

Below you can find my Activities & Workouts for the past few weeks, plus a general update on how I’m feeling!

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One of my maternity photos.

Pregnancy Feelings

Cravings/Food:

Still no crazy cravings! The craziest thing that I have eaten was a hamburger. I don’t like ground meat, and rarely eat red meat, so this was very weird for me. In general I am still craving a lot of fruits and vegetables.

Zoodles, Fresh Fruit & Whipped Cream

Skin:
Still using Organic Coconut Oil + Lotion daily and making sure I stay hydrated. Working on my skin from the inside and outside!

Energy:
It fluctuates a lot. Sometimes I feel totally normal, and other times I am exhausted. As I mention, I am napping a LOT more the last two weeks or so.

Mood:
Great! Overall I am feeling really good. Nervous at times for all of the major life changes headed our way, but excited to meet our baby. Jesse’s co-workers have asked him many times if I have gone “crazy” yet, and I am happy to report he is still saying no! Our wedding/family photographer gave us several gifts at my baby shower that brought tears to my eyes, but other than that still feeling happy and even keel.

Body Image:
Feeling good! I still love being pregnant. At times my belly feels huge, and at other times I look at it and feel like it’s very compact. Since I have made it this far without stretch marks on my stomach I am really hoping to make it to the end. It’s not something I want to focus on too much because there is nothing I can do to control it. If I get them I am going to do my best to embrace them.

I am also mentally preparing for life/body immediately after birth. My muscles will be stretched, my stomach and uterus swollen and stretched, and I will be retaining fluids. I imagine that going from having a hard round baby belly, and a previously strong core, my body is going to feel and look very different. I am not going to rush my recovery, so I am already anticipating the body changes and healing process until I am cleared to workout again.
Baby’s Movements:
He is still super active! Check out this video I posted on Instagram (@BenderFitness) of him moving around.

Baby Bender is moving and grooving in there! #37weekspregnant #babybelly #benderfitness #movingbaby #movingbabybump #ghostbusters #fitpregnancy #activebaby #babybump #thirdtrimester #pregnantbelly @bendercrosby1

A video posted by Melissa Bender (@benderfitness) on Jun 9, 2016 at 1:39pm PDT

Nursery:
Almost done! We officially have a crib, bookshelf, dresser and changing table. We have a bassinet. We hung up new blinds, and decorating is almost done. I will be sharing photos of the finished product (maybe today!)

Worries:
Nervous about the big changes headed our way. It’s strange not knowing when Baby Bender will make his appearance. I am nervous about some of the physical aspects of labor. The word episitomy makes me cringe, and I am hoping to avoid interventions during my labor/delivery. My baby hasn’t dropped at all, and I have narrow hips, so I am somewhat fearful that he isn’t going to fit, but I remind myself that people far more petite than I am deliver babies naturally all the time.

MD Visit:
I skipped the cervical check for Week 37. At week 36 I had no progress/dilation, and it seemed pointless to have another check, as you can be dilated or not for weeks at a time. It doesn’t necessarily mean anything in relation to your onset of labor. Baby has not engaged at all, and is still high in my belly. On the plus side this means that running, sleeping and walking around is still comfortable for me, because there is no extra pressure on my bladder. Baby’s heart rate and movements are strong, and my DR is very pleased with our progress so far.

Overall:
I can’t wait to meet our baby! At the same time I enjoying these last few weeks where it is just Jesse and I. We love our life together, and I am sure that having a baby will add to that, but I will definitely miss the dynamic and intimacy of it just being the two of us. So while I am anxious to meet our little guy, I am enjoying each and every day of quality time with my husband up until Baby Bender makes his debut.

Week 33 Update: https://www.benderfitness.com/2016/05/33-weeks-pregnant-pregnancy-fitness-workout-update.html

Week 34:

34 Weeks and 6 Days Pregnant!

My Workouts:

Sunday: 50 kettle bell swings: 100 high knees: 30 minute walk

Monday: 2 Mile Run (20 Minutes) + 20-Minute Walk

Tuesday: 23 Minute Walk

Wednesday: 3.28 Mile Run (10:36 Average Pace per mile)

Thursday: Elliptical 21-Minutes

Friday: 3.35 Mile Walk

Saturday: 3.5 Mile Walk

Week 35:

My Workouts:

Today we got outside. My sister, Kristen, and I went for a 4.75 mile walk with her dog. Jesse ran 10 miles, and my brother in law paced him on his bike during the run.

Sunday: 4.75 Mile Walk with my sister.

Monday: 20-Minute Full Body Dumbbell Workout: Third Trimester

Tuesday: 4.05 Mile Walk

Wednesday: 30-Minute Walk

Thursday: 20-Minute Full Body Dumbbell Workout: Third Trimester

Friday: 5-Mile Walk with Nicole, Kristen & Olivia

Saturday: 4.44 Mile Walk + Baby Shower Day!

Just finished a 5-mile walk with these lovely ladies! I love staying active with family and friends. 35-weeks pregnant and feeling great! #BenderFitness #fitpregnancy #fitpreggo #northpark #babyboy #family #friends #healthylifestyle

Week 36:

36-Weeks Pregnant

My Workouts:

Yoga in the Square: Downtown Pittsburgh Free Yoga Event

Sunday: 60-Minute Yoga Class Downtown with Nicole + 4-Mile Walk

Monday: 20-Minute Full Body Dumbbell Workout: Third Trimester + 40-Minute Walk

Tuesday: 3.5 Mile Walk

Wednesday: 3.37 Mile Walk

Thursday: 33-Minute Walk

Friday: 2.5 Mile Walk

Saturday: 3.5 Mile Walk

Week 37:

37-Weeks Pregnant

Sunday: 2-Mile Run (9:57/mile average pace) + 1.5 Mile Walk

Monday: 30-Minute Walk + Workout Below;

20 pelvic tilt X2

Single leg STS 20 per leg

First Position Plie X20

2nd Position Plie X20

Seated Heel Slides X20

Side Plank 60-seconds per side

Reverse Plank 60-seconds

Split Squat: 10 per leg

Tuesday: 30-Minute Walk

Wednesday: 3.35 Mile Walk

Thursday: 30-Minute Walk

Friday: 3.5 Mile Walk

Saturday: 3.5 Mile AM Walk + 2.5 Mile PM Walk

Sunday: 2.01 Mile Run (9:56 min/mile pace, 20 Minutes) + 1.3 Mile Walk (22 minutes)

2-Mile Run + 1.3 Mile Walk at 37 Weeks, 5 Days Pregnant.

Enjoy & Thanks for all of your support!

Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Better Buns: Jump and Burn Workout: 20 Minutes Jump Rope & Booty Sculpt

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Good Morning Everyone!

I hope you’re ready for today’s workout! Today’s workout combines Booty Sculpting, and Cardio Fat Burning. I use two dumbbells and a jump rope in this workout. If you don’t have equipment you can always modify the exercises, and go for more reps with body weight. You can substitute high knees for jumping rope, or do rope less jumping (same movement, no rope). The bonus to rope less jumping is that you won’t step on the jump rope nearly as many times as I do! 😉

This is the second workout in my “Jump and Burn” workout series. The first workout was: Plank and Burn which focused on strengthening the core and fat burning.

Today’s workout is focused on the lower body. I used a jump rope and dumbbells, but all exercises can also be performed with body weight. Always work to your own level, and focus on form. If you can’t maintain form while using a weight, stick with body weight until you build up the strength and stability.

I am working on my latest Fit Pregnancy update to share with you all. It will be posted today. So if you are wondering how I am feeling at 37+ weeks pregnant I will let you know all the details. As I post workouts for you all every day, I realize how much work I am going to have to get back to my previous strength level. I am excited for the challenge, although it’s going to be strange struggling through to re-build strength for certain exercises like Pistol Squats and Pull-ups again.

I hope you enjoy todays workout!
Melissa

I love my baby belly! <3 #37WeeksPregnant

Equipment: Gymboss Interval Timer set for 15 rounds of 50/30, jump rope, and two dumbbells. You will also need a chair or bench that you can do sit to stands and step up onto.

Max Reps Jump Roping during each 30 second interval.
Max Reps during each 50 second interval.
Total Workout Time: 20 Minutes

*High Knees can be substituted for Jumping Rope.

1. Squat Jump
-Jump Rope
2. Side Lunge Punch
-Jump Rope
3. Single Leg Hip Thrust (right)
-Jump Rope
4. Single Leg Hip Thrust (left)
-Jump Rope
5. Monkey Tuck Jump
-Jump Rope
6. Plie Jump
-Jump Rope
7. Romanian Deadlift
-Jump Rope
8. Chair Lunge
-Jump Rope
9. Sit to Stand (right)
-Jump Rope
10. Sit to Stand (left)
-Jump Rope
11. Curtsy Lunge Kick (right)
-Jump Rope
12. Curtsy Lunge Kick (left)
-Jump Rope
13. Step Up (right)
-Jump Rope
14. Step Up (left)
-Jump Rope
15. Burpee

Repeat 1-3X.

During Romanian Dead-lifts keep your back flat and weights close to your legs.

10-Minute Core Strengthening Workout

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Good Morning Everyone!

I hope you’re ready for a great core workout! I can’t wait to get back to a lot of these exercises! At 37-weeks pregnant most of these are off limits to me. So do me a favor and do this workout for me! Push through for an extra Rep and give me a mental shout out. 🙂

When I filmed this workout I also ran 6.5 miles. I did a 3.5 mile run in the morning with Jesse, and a 3 mile run in the evening with my friend Marie. If you don’t know who Marie is check out: Beginner: Full Body Toning to see her Before and After shots.

With all of my ab exercises I aim to work the entire core. So this workout will help tone your abdominal muscles, obliques (love handles), back, and transverse abs. I did the workout interval style, so it only took 10 minutes to complete one round. The other option is to complete it for repetitions. Try to move quickly from one exercise to the next.

If you find these exercises difficult, it is important to remember that these movements work a lot of different muscles. Do what you can, and aim to increase the number of reps you are able to do each time.

I hope you enjoy today’s workout! If you didn’t try yesterday’s Boot Camp Workout you can find it here: 20-Minute Boot Camp Sweat: Full Body Fat Burning Workout-No Equipment.

Have fun!
Melissa

PS You can find me on Instagram and Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness Jesse is also on Instagram: @BenderCrosby1

Max reps during each 50 second interval, or:

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Knee Drop Plank
2. Heel Tap Abs
3. Heel Tap Prone
4. Temple Tap Abs
5. Side Plank Twist (right)
6. Side Plank Twist (left)
7. Reverse Situp
8. Leg extensions
9. Crescent Plank (right)
10. Crescent Plank (left)

Repeat 1-3X

20-Minute Boot Camp Sweat: Full Body Fat Burning Workout-No Equipment

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Hi Everyone,

It’s workout time! Today’s workout is a Full Body Boot Camp Workout. Jesse and I taught this routine in one of our group boot camp classes.

In class we did this Routine 2X with a 10-Minute Warm-up, and a 10-Minute Cool Down. We had a short water break in between rounds. You can repeat this workout 1-3X, based on your own fitness level.

I was still in my first Trimester of Pregnancy when we taught this workout, so I was able to go through the entire routine without modifications. I just had to monitor my rate of perceived exertion and make sure I was able to maintain a talking pace-which I normally do when I teach a class so I can give cues and form direction.

I hope you all enjoy Jesse’s teaching this routine. He makes it fun, and keeps you motivated to push throughout the workout! Enjoy!

Melissa

I hope you enjoy today’s workout & find it challenging! Have fun! Let me know what you think on Instagram, Facebook or Twitter. You can also find Jesse on Instagram @BenderCrosby1

Intervals: 15 Rounds of 30/50.

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

*Cardio of Choice Between Each Exercise. Our selection was High Knees.

Overhead Squat
Lunge Kick: Right
Lunge Kick: Left
Temple Tap Abs
Burpee
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
Leg Lift
Hip Lift
Alternating Hip Thrust
Plank Side Tap: Right
Plank Side Tap: Left
Elevated Leg Adduction: Right
Elevated Leg Adduction: Left
Donkey Kick

Repeat 1-3X

Over Head Squat: Part 1

Over Head Squat: Part 2

Lunge Kick: Part 1

Lunge Kick: Part 2

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Side Plank Elbow Tap: Part 1

Side Plank Elbow Tap: Part 2

Leg Lift: Part 1

Leg Lift: Part 2

Hip Lift: Part 1

Hip Lift: Part 2

Alternating Hip Thrust: Part 1

Alternating Hip Thrust: Part 2

Plank Side Tap: Part 1

Plank Side Tap: Part 2

Leg Adduction: Part 1

Leg Adduction: Part 2

Donkey Kick: Part 1

Donkey Kick: Part 2

15-Minute Interval Workout: HIIT Iso-Plyo Full Body Workout

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Hi Everyone!

This workout is a combination of isometric and plyometric exercises. It is quick (15 minutes), but was a very challenging combination.

You might be wondering what the difference is between an Isometric exercise, and a Plyometric exercise. Isometric exercises occur when the muscle is contracted, with no change in the length of the muscle during the exercise. Plyometrics are fast movements that cause quick contractions and lengthening of the muscles involved in the exercise (usually with some type of jumping).

Dancer Pose

Both forms of exercise are beneficial, and they provide different benefits to your body. This workout helps to build muscular endurance, strength and speed. I found the static poses very challenging, especially Dancer Pose. It is quite different to go into this pose during a yoga flow, than immediately after a plyometric exercise. When I filmed this workout I had to modify the pistol squats, because my legs were completely out of energy by the end of the workout! I knew it would be challenging saving them for last, but I was surprised at the difficulty. Remember, form is number one! Better a modification than completing an exercise with poor form.

It is important to switch up the style of challenge to your body. It helps you continue to progress with your level of fitness, and allows your body to learn to adapt to new things.

Have fun with today’s workout!
Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account.

Click the link to get your own Gymboss Interval Timer!

Advanced: Max Reps during each 50 second interval, 10 seconds of rest in between each exercise.
Intermediate: 40 second interval, 15 seconds rest
Beginner: 30 second interval, 15 seconds rest

1. Frogger
2. Extended Hold
3. Mountain Climber Cross
4. Warrior 3
5. Jumping Lunge Kick
6. Warrior 3
7. Jump Squat
8. Dancer Pose (right)
9. Dive Bomber
10. Dancer Pose (left)
11. Side Lunge Tap
12. Boat Pose
13. Pistol (right)
14. Down Dog
15. Pistol (left)

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

15-Minute Per Round: Full Body Interval Workout: Body Weight-No Equipment Needed

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Hi Everyone!

I hope you’re ready to workout! Today’s workout will only take 15-Minutes per Round. The goal is to push for as many reps as possible during each 50-second interval. Focus on maintaining good form throughout for each exercise.

HIIT workouts are linked with increased fat burning, while maintaining lean muscle mass. That means you can burn fat, while keeping your metabolism boosted at the same time.

This week I hit the 37-Week Pregnant mark. It seems like time is flying by! I know I keep saying that, but it remains so true. If my baby comes on time we will be meeting him in about 3-weeks! Yesterday I did a 2-Mile Run, followed by a 1.5 mile walk outside. It felt great! One of my neighbors told me that my baby is going to come out running.

Running at 37-weeks pregnant.

I am way behind on my Fit Pregnancy update posts, so I will make sure I start working on that. I have been working on putting together some challenge groups using my 30-Day challenge workouts. What would you like better:

-30-Day Challenge groups that you can join to help keep you on track with the workouts.
-12-Week Workout Challenge using my Bikini Prep Program to help keep you on track.

I am still in the organizational phase, but I have a lot of the prep taken care of already.

I hope you enjoy today’s workout!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness

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

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

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

FIT, HIIT, Sweat: 16 Minute HIIT Home Workout

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Good Morning Everyone!

Are you ready for today’s workout?

Our schedule for this week has been as follows:

Workout 1: Dumbbell Interval Sculpt: Full Body Workout: HIIT Body Sculpt
Workout 2: 20-Minute Full Body Dumbbell Workout: Third Trimester BenderFitness
Workout 3: Ab Fat Torcher: Interval Abs Workout & Cardio Burn Home Workout Combo
Workout 4: Yoga Stretch & Recovery
Workout 5: That’s today!

Today’s workout is performed HIIT style, so try to get in as many reps per interval as you are able Focus on maintaining good form. If you need a break you can take one, and get back into the workout as quickly as possible. It is okay to sweat, and breath heavy. During a HIIT workout that’s a good indicator that you are really pushing to your maximum!

You can also modify the workout and do it for Reps instead. Remember, you want to build up your strength, and you can modify the workout to do what is best for yourself and your body.

Enjoy today’s workout!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness

10/50 Second Intervals.
*I used a 15 lb dumbbell for one exercise. You can use a weight of your choice, or complete the exercise with body weight.

1. Mountain Climbers
2. Side Lunge Kick (right)
3. Side Lunge Kick (left)
4. Mountain Climbers
5. Tricep Extension Squat
6. Tuck Jump
7. Mountain Climbers
8. Temple Tap Abs
9. Plank Walk Out
10. High Knees
11. Side Plank Hip/Leg Lift (right)
12. Side Plank Hip/Leg Lift (left)
13. High Knees
14. Knee Drop Plank
15. Hip Lift Hook
16. High Knees

Yoga Stretch & Recovery

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Hi Everyone!

It’s workout time! Yesterday we had an intense workout combo: Ab Fat Torcher: Interval Abs Workout & Cardio Burn Home Workout Combo. Today’s workout is a Yoga Stretch and Recovery. Stretching actually helps you make strength gains, improves alignment and flexibility, and can help reduce your risk of injury.

Even if you aren’t sure about yoga (I hear that a lot) don’t be afraid to give it a try! It is so good for you! I did an outdoor yoga class offered in my area on Sunday, and it was such a great way to start my day. Being 36-weeks pregnant I had to do some modifications, but the class was great for all levels, and a lot of fun.

Great Yoga Class in Downtown Pittsburgh with Nicole. We also ran into my friend Ali!

I hope you enjoy today’s stretch! If you were looking for something more intense you can use the search bar to the left, or click on any of the Tabs on the left hand side of the page for another workout.

Enjoy!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness

Ab Fat Torcher: Interval Abs Workout & Cardio Burn Home Workout Combo

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Hi Everyone!

I have a workout combo for you today!

The first workout is focused on the core, and only takes 10-minutes per round. You can repeat it up to 3X or do one round and pair it with the Cardio Burn workout below.

The second workout is the Cardio Burn & Thigh Sculpt Workout. This is an interval workout designed to get your heart rate up and burn fat. For both workouts focus on getting in your maximum number of reps. Push yourself to get in as many as you can (with good form!)

Remember, if you need to rest that’s okay! Just get right back into it as quickly as you can! The great thing about intervals is that you can always push to your own level, and you can see yourself improving over time. If you stick with HIIT you will notice that you are able to get in more reps in less time.

I hope you enjoy today’s workout combo! If you are looking for my latest new workout (with big ol’ 36-week pregnant baby bump & special guest Nicole) you can find it here: 20-Minute Full Body Dumbbell Workout: Third Trimester BenderFitness.

Enjoy today’s workout combo!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness

1. Supergirl Heel Tap (right)
2. Supergirl Heel Tap (left)
3. Hip Lift
4. Rock the Boat
5. Twisting Knee Drop Plank
6. Temple Tap Abs
7. Side Plank Leg Lift (right)
8. Side Plank Leg Lift (left)
9. Toe Tap Crunch
10. Ab Wringer

Repeat 1-3X

Mountain Climber
Burpee
Lunge Jumps
Frog Hopper
Low Jack Hop
Single Leg Heel Tap Hop-Right
Single Leg Heel Tap Hop-Left
Pushup Jack
Squat Jump
Russian Kick
High Knees
Mountain Burpee
Lunge Hop-Right
Lunge Hop-Left
Touch Tuck Jump

Repeat 1-3X

Mountain Climber

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Lunge Jump: Part 1

Lunge Jump: Part 2

Frog Hopper: Part 1

Frog Hopper: Part 2

Frog Hopper: Part 3

Low Jack Hop: Part 1

Low Jack Hop: Part 2

Low Jack Hop: Part 3

Single Leg Heel Tap Hop: Part 1

Single Leg Heel Tap Hop: Part 2

Plank Jack: Part 1

Plank Jack: Part 2

Plank Jack: Part 3

Squat Jump: Part 1

Squat Jump: Part 2

Russian Kicks

High Knees

Mountain Climber Burpee: Part 1

Mountain Climber Burpee: Part 2

Lunge Hop: Part 1

Lunge Hop: Part 2

Touch Tuck Jump

20 Minute Full Body Dumbbell Workout: Third Trimester BenderFitness

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Hi Everyone!

It’s workout time! I have a brand new workout for you today! I got to film with special guest, Nicole, today. I love being able to share my workouts with friends. Nicole has joined me for several workouts in the past, and it was fantastic to have her back!

This workout is pregnancy safe (I am now 36 weeks pregnant!), but still great for those of you who aren’t pregnant! Both Nicole and Jesse did this workout. They enjoyed the exercises and found them challenging. Jesse increased the intensity by using a barbell with heavier weights.

Nicole and I use dumbbells in this workout, so be sure to choose a weight that is challenging for you. I used 20-lb dumbbells for all of the exercises except the curl and press, which I decreased to 12-lbs. Work to your own level, but don’t be afraid to challenge yourself. Increased muscle = increased metabolism and greater calorie burn for everything you do.

I hope you enjoy today’s workout!
Melissa

PS You can find me on Instagram and Twitter: @BenderFitness and Jesse @BenderCrosby1

I am also on Facebook: @MelissaBenderFitness

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

Romanian Deadlifts
Bent Over Row: Right
Bent Over Row: Left
Pelvic Tilt Wall Sit
Single Leg/Warrior Deadlift: Right
Single Leg/Warrior Deadlift: Left
Plie Squats
Curl to Overhead Press: Right
Curl to Overhead Press: Left
Incline Pushups

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

Pre-Workout

Romanian Deadlift

Bent Over Row: Part 1

Bent Over Row: Part 2

Pelvic Tilt Wall Sit: Part 1

Pelvic Tilt Wall Sit: Part 2

Single Leg/Warrior Deadlift: Part 1

Single Leg/Warrior Deadlift: Part 2

Plie Squat: Part 1

Plie Squat: Part 2

Plie Squat: Part 2 (Tuck the Tailbone)

Curl & Press: Part 1

Curl & Press: Part 2

Curl & Press: Part 3

Incline Pushup: Part 1

Incline Pushup: Part 2

Woohoo! Ready for another round?

Dumbbell Interval Sculpt: Full Body Workout: HIIT Body Sculpt

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Hi Everyone!

I have a great throwback workout for you! This workout is a full body workout that will burn fat and help you sculpt beautiful, strong, lean muscles. This workout was originally filmed as part of my 30 Day Workout Challenge. The day I filmed it I followed it with a 30 Minute (4 Mile) run on the treadmill. You can repeat the workout or pair it with cardio of choice to increase the intensity.

My dumbbells were 20 lbs each for this workout. Choose a weight that is challenging for you. Don’t be afraid to sculpt muscle. It gives your body shape, strength, and increases the amount of calories you burn even when your body is at rest.

I am filming a new workout today, and writing my Fit Pregnancy Update. It has been a wonderfully busy weekend. I had my baby shower, my lifelong best friend flew from out-of-state to stay with me for the shower, and I got to see a lot of my family and friends this weekend. I have gotten in a lot of walking and exercise. On Wednesday I hit the 36-weeks pregnant mark, and more and more often people look at me and think I am going to pop any second! I think I am going full term, or slightly longer, so we shall see. 🙂

Enjoy today’s workout and check back later for a Brand New workout!

Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook @MelissaBenderFitness.

10/50: 15 Rounds, 10 seconds Rest, 50 seconds Max Reps

Equipment: Dumbbells, Chair or Bench (sturdy surface to put your foot up on)

1. Dumbbell Swing (right)
2. Bulgarian Split Squat (right)
3. Dumbbell Swing (left)
4. Bulgarian Split Squat (left)
5. Romanian Deadlift
6. Chair Twist
7. Crunch and Tap
8. Single Leg Deadlift (right)
9. Single Leg Deadlift (left)
10. Side Plank Row (right)
11. Side Plank Row (left)
12. Heel Tap
13. Grand Plie 2nd Position
14. Supergirl Row (right)
15. Supergirl Row (left)

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

No Excuses: 10 Minute Interval + Full Body Sculpt: Home Workouts

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Hi Everyone!

Are you ready for another workout? So far this week the workout schedule has been as follows:

This Week’s Workouts:

Workout 1: Low Impact, Lower Body Home Workout

Workout 2: 15 Minute HIIT Cardio Fat Burn: No Treadmill/No Equipment Required: Body Weight Workout

Workout 3: 15-Minute Tight Core: Body Weight Workout

Workout 4: Lower Body Boot Camp Home Workout

Workout 5: That’s today!

Today’s workout combo combines Repetitions and Timed exercises. You can choose to do both videos together, or pick one. The exercises should be challenging, and will utilize your muscles in every plane of motion to optimize the benefits of each exercise.

Sneak Peek into my Maternity Photo Shoot

I have my baby shower today, and I will be posting my Pregnancy Workout updates as well. I am over 35 weeks pregnant now and feeling great.

I hope you all enjoy today’s workout combo! Let me know what you think here or on Facebook. On Instagram/Twitter you can find me: @BenderFitness and on Facebook: @MelissaBenderFitness

Have fun today!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Up/Down Dog Flow
2. 3 Part Abs (Extend, In, Up)
3. 1 Leg Stand (right)
4. 1 Leg Stand (left)
5. Boat Abductions
6. Warrior III to Crane (right, half reps)
7. Warrior III to Crane (left, half reps)
8. Spiderman Cross Plank
9. Head to Knee (right, half reps)
10. Head to Knee (left, half reps)

Repeat 1-3X

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

Or do this based on repetitions: Beginner-10 reps, Intermediate-15, Advanced-20.

1. Side Step Lift (right)
2. Side Step Lift (left)
3. Reverse Plank to Side Plank
4. Butt Lift
5. Surfer Burpee
6. Side Scissor Abs
7. Squat to Warrior Twist
8. Extended Boat
9. Low Jacks
10. Cross Knee to Elbow Plank

Repeat 1-3X

Lower Body Boot Camp Home Workout

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Good Morning Everyone!

It’s workout time again! Today’s workout is a throw back to the series I hosted with BodyRock. For this workout you will need dumbbells or a barbell. In the video I use the T-Bar, which is available on BodyRock’s website.

This routine will work your entire body, but it definitely focuses on shaping and sculpting your lower half. These exercises are great for sculpting a round booty, and strong/lean, shapely thighs.

You can repeat this routine up to 4X or pair it with another workout of choice. Yesterday’s workout was: 15-Minute Tight Core: Body Weight Workout.

Yesterday I built the Book Case for the nursery. As you can see, Buffy was excited that I left a little space open for her on there. Slowly but surely things are coming along. My baby shower is on Saturday so I will be focusing on finishing up the nursery after that. Less than 5-weeks to my due date!

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

Set your interval timer for 9 Rounds of 30/50.

*30 Seconds of Squat & Press Between Each Exercise.

Prone Heel Tap
Goddess Reach-Right
Goddess Reach-Left
Forward/Back Lunge Hop-Right
Forward/Back Lunge Hop-Left
Prone X-Reach
Sumo Squat Hop-Right, Left, Hop
Bridge Hopper-Right
Bridge Hopper-Left

Repeat 1-4X

15-Minute Tight Core: Body Weight Workout

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Good Morning!

It’s workout time again! I hope you’re ready to get sweaty & really work on burning fat and strengthening your core from every angle. This workout makes your entire core work, while incorporating cardio.

Yesterday’s workout: 15-Minute HIIT Cardio Fat Burn: No Treadmill/No Equipment Necessary: Body Weight Workout.

I am once again living vicariously through you all during this core workout. At 35-Weeks Pregnant my core program is very modified right now. I miss the workout variety. I’m a little bit nervous to see how my body is going to handle full pushups and burpees when I get back to my normal program, but I’m excited to build my strength back up again!

I also shared a recipe last night: Whole Wheat & Zucchini Noodle Pasta. You can make this recipe with just Zoodles (Zucchini Noodles), or pasta of your choice. It was tasty and filling! I love vegetables, and add them to as many recipes as I can.

Have fun with today’s workout! I still have a new one to get posted for you all!

Melissa

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

Interval Timer Set for 15 Rounds of 10/50.

High Knees
Prone Heel Tap
Mountain Climber
Heel Tap Abs
Burpees
Side Plank Knee Circles (right)
Side Plank Knee Circles (left)
High Knees
Heel Tap Jump Squats
Walking Pushups
High Knees
Side Kick Squat (right)
Side Kick Squat (left)
Mountain Climbers
Burpee

Repeat 1-3X

High Knees

Prone Heel Tap

Mountain Climbers

Heel Tap Abs

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Side Plank Knee Circles

Heel Tap Squat Jump

Walking Pushups: Part 1

Walking Pushups: Part 2

Walking Pushups: Part 3

Squat to Side Kick: Part 1

Squat to Side Kick: Part 2

Post Workout Sweat

Whole Wheat & Zucchini Noodle Pasta

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Hi Everyone!

It’s dinner time & I thought you might enjoy the meal I made tonight. I love vegetables & I try to incorporate them into all of my meals.

This meal can be served with or without the pasta. If you prefer to stick to Zoodles (Zucchini Noodles) that’s a great option.

The ingredient sizes below are estimates. I was creating the recipe and adding things as I went. Feel free to adjust. I made a large portion so we can have leftovers for lunch.

I hope you enjoy!

Melissa

PS You can also find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness

Ingredients: Serves 4-6

Whole Wheat Pasta of choice
Zucchini Noodles (or sliced zucchini)-1 large or 2-3 small
Olive Oil-1 Tablespoon
Minced Garlic-1 clove or to taste
Diced Thin Sliced Onion-1/2 onion
Thinly Sliced Carrot-1/4 cup
Tomato Basil Pasta Sauce- 1 jar

Boil Water & cook pasta according to directions.

Sauté garlic in olive oil. Add onions and continue to sauté until fully cooked.

Add carrots. When cooked to desired texture add pasta sauce.

When pasta has about 3 minutes left to cook, add zucchini to sauce. Cook zucchini to desired texture. Mix everything together and serve over noodles, or skip the noodles and enjoy as is!

#benderfitness #healthydelicious #colorfulfood #zoodles #pasta #vegetables #fitpregnancy

15 Minute HIIT Cardio Fat Burn: No Treadmill/No Equipment Necessary: Body Weight Workout

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Good Morning Everyone!

It’s workout time! Yesterday I posted a great Low Impact Lower Body Workout. Today we are picking up the intensity with a 15-Minute Per Round Cardio Workout. You can repeat this workout if you have time, or pair it with another workout of choice.

Warm Up before you workout. Your warm up should be simple, enough to get your heart rate up and your bloom pumping a little bit, some gentle walking or jump rope is a great option. This will help prepare your body to maximize the burn and work at a higher level during the workout. Push yourself to get in your maximum number of reps during each interval.

I am finally filming a new workout tonight! I will be 35-Weeks Pregnant tomorrow so be prepare for some major baby bump! That said, it’s still a great workout for anyone who isn’t pregnant too. I did the new workout twice last week, and Jesse did it once.

34 Weeks and 6 Days Pregnant!

Have fun with today’s workout! I will see you later!

Melissa

PS I am on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness

10/50: 10 Seconds Rest, 50 Seconds Max Reps

1. High Knees
2. Jump Squat
3. Russian Kicks
4. Frogger
5. Mountain Climbers
6. Toe Tap High Knees
7. Side Lunge Jump
8. Lunge Kick (right)
9. Lunge Kick (left)
10. Surfer
11. Mountain Runner
12. Plie Jump
13. Burpee
14. Lunge Jump
15. High Knees

Low Impact, Lower Body Home Workout

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Hi Everyone!

It’s workout time! Today’s workout is focused on sculpting and shaping your lower body.

One round takes 15 minutes, and it can be repeated up to 4 times. Remember, the lower body houses some of the largest muscles in your body. Strengthening these muscles gives you power, and increases your metabolic rate. More muscle=higher calorie burn during exercise and at rest. Also muscle is what gives your body shape. Increasing muscle to your glutes and hamstrings is one of the best methods of decreasing cellulite and dimpling.

As always, focus on form throughout each exercise. If you want to increase the challenge, you can do so by adding dumbbells to the workout.

It’s been a rough night for me. I’ve been awake on and off since 1:30 AM with a headache that just won’t go away. The third trimester of my pregnancy is definitely the most challenging so far. I have been sick a few times, and I am much more tired. Luckily, this seems to have no effect on the baby. He is just kicking away & being just as active as normal.

I hope that you enjoy today’s workout. I have some more pregnancy safe workouts to film/share with you all. Scheduling hasn’t worked out to get the newest workouts filmed yet, but as soon as I do I will be sharing them!

Have fun!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook @MelissaBenderFitness

Equipment: Chair or Bench to step up on. If you don’t have something you can step on, substitute Single Leg Sit to Stand for Step Ups.

*For Single Leg Sit to Stand: Start seated in a chair with your right leg extended in front of you. Push through your left foot to achieve a standing position. Slowly lower to starting position and repeat all reps before switching to the other side.

10/50 Intervals: 10 Seconds of Rest, 50 Seconds Max Reps
Repeat 1-4X

1. Leg Lift (right)
2. Leg Lift (left)
3. Hip Press (right)
4. Hip Press (left)
5. Leg Series (right)
6. Leg Series (left)
7. Plank Step Out (right)
8. Plank Step Out (left)
9. Lunge Reach (right)
10. Lunge Reach (left)
11. Step Up (right)
12. Step Up (left)
13. Plie Heel Lift
14. Chair Pose
15. Goddess Pose

5 Ways Running Changes during the Third Trimester of Pregnancy

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“You’re still running? Is that okay?”

I get this question a lot when people find out that I am still running, well into my third trimester.

I am not running as often, or as quickly, but I am still running. I feel great when I run! In fact, research has shown that running and exercise have huge health and wellness benefits to the baby both in utero and later in life.

I don’t feel like baby is bouncing, or my core is stretching. It feels strong and supported. I don’t wear a belly band, or support belt. I tried higher waisted, more supportive pants, but I couldn’t stand how they felt. I rolled them down under my belly before I made it to the first mile marker. That said, if you feel discomfort or round ligament pain in your core, or discomfort in your hips or back, a supportive band may help.

Running is perfectly safe to continue throughout your pregnancy, unless you have pregnancy complications or have been advised not to run by your doctor. Be sure to stay hydrated & drink plenty of extra water after your runs. Dehydration can cause problems for you and baby.

IMG_8232

A few things are different about running.

Burning Legs: My legs burn when I run uphill. Not just when I am running fast, almost every hill. Normally my legs can keep going, but I feel it more in my lungs. During pregnancy you have a higher blood volume, and your heart is working harder to continue pumping that blood to your body. Your lung space is also diminished because the baby and all of your organs are pressed upward in your torso. That means that your body is working harder to oxygenate your blood. Listen to your body and pace yourself, especially when running hills or other tasks that require increased exertion.

2. Running Form: I haven’t noticed any changes in my running form, but that doesn’t mean it isn’t happening. For most pregnant women, as your pregnancy progresses your hips tilt forward. Due to the increased relaxin in your body the hips also move more in a “back and forth” motion during a run. This is a sign of instability in the muscles due to stretching and shifts in your center of gravity. These changes will remain in place after pregnancy if you don’t actively do exercises to strengthen your core, glutes and back. I incorporated these exercises pre-pregnancy and still do them throughout my pregnancy, which I think is helping me maintain my running form, but I may have to get outside and have Jesse film me running to see if I spot any biomechanical changes.

Some exercises that help (all of the photos are from workouts that have been filmed during my pregnancy. You can find them here: https://www.benderfitness.com/category/fit-pregnancy):

Wall Sit Pelvic Tilt

Pelvic Tilt: Part 2

Romanian Deadlifts

Romanian Deadlift: Part 1

Romanian Deadlift: Part 2

Squats

Squat: Part 1

Squat: Part 2

Plies

Plie Squat: Part 1

Plie Squat: Part 2

3. Nipple Pain: Yup, you read that right, and it’s a doozy. Everything is more sensitive during pregnancy, and there have been a few times I actually had to stop running because it became so painful and uncomfortable. I probably looked like a crazy lady, walking through my neighborhood, and trying to get home, while holding my shirt and sports bra in such a way that it didn’t actually touch my skin. I invested in very supportive running sports bras, and that didn’t help. So I resorted to the old racing trick to help prevent chafing during longer runs: band-aids. So far that is doing the trick and has prevented any more painful episodes.

4. Lungs/Breathing: As I mentioned above, your lungs are being compressed, so you are unable to take in as much air as you used to. As a result you will not be able to run as quickly, and you will notice that you get out of breath more quickly. I notice it more when going up and down hill. It’s still important to control your pacing, and make sure that you aren’t getting out of breath to the point of being unable to speak. You should maintain a moderate effort during runs and be able to talk while running. When I run with Jesse we chat the whole time. When I run alone if I feel out of breath, or go up a really big hill I chat to the baby. My neighbors already think I am crazy for running around with my baby belly, so if they see me talking to myself I just smile and wave at them!

Make sure you warm-up before starting your run. This will help your lungs and body transition more smoothly into the run.

5. Slower Running Pace: My average running pace now ranges from 9:30 minutes/mile to 10:30 minutes/mile. This is significantly slower than my average and easy running paces pre-pregnancy. I listen to my body, make sure I am able to talk throughout the run, and if I ever feel that I need to walk I do it.

I am also flexible during my runs. In my neighborhood I have a 5K (3.1 miles) loop, 4-mile out and back, and a 5-mile loop that I enjoy. Some days I set out intending to do the 5-mile loop, and decide that I feel tired so I do the 5K instead. Other days, when I hit the 5K turn around point I am feeling fantastic so I decide to keep going. Don’t be afraid to adjust your runs, or even do a half run/half walk. Learn to be in tune with your body. It’s a lesson that will benefit you and your fitness journey even after your little bundle of joy is born.

Are there any other changes you have noticed with running that I haven’t mentioned here?

Any running, or other workout challenges you have been facing during your pregnancy? Let me know in the comments, or on Facebook: www.facebook.com/MelissaBenderFitness or Instagram & Twitter: @BenderFitness

Lean & Sculpted Arms: Home Workout + 5-Day Workout Schedule

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Good Morning Everyone!

I hope you’ve been enjoying the workouts I have posted this week! I included links to each workout we have done this week below, for easy reference. It’s a great one to Bookmark or Pin if you want to keep the schedule handy.

Today’s workout is focused on the Arms. For the workout you will need dumbbells, or something to add resistance to your workout. Muscles give your arms shape. It’s not anything to be afraid of! A lot of women avoid working their arms so they won’t look “bulky” but it takes a LOT of work & purposeful effort to get a woman to look bulky in the arms. So don’t be scared! Grab some dumbbells, as heavy as you can handle with good form, and go for it! If you have lighter dumbbells you can increase the # of reps to maximize the challenge.

During this workout the last 2-3 Reps of each exercise should be very challenging for you!

Workouts from this Week:

Workout 1: 30 Minute Full Body Home Workout & Fat Burn

Workout 2: Extended Plank Workout: Core Workout for Love Handles, Abs & Back

Workout 3: Better Booty Workout: Glutes, Hamstring, Thighs & Legs

Workout 4: 20-Minute Cardio HIIT & Sweat: Workout to Burn Fat & Sculpt Lean Muscles: Metabolism Booster!

Workout 5: That’s today! Get Ready to Work Your Arms!

*Include 1-2 Rest Days this week. I also recommend choosing one Yoga or stretch video. Flexibility reduces your risk of injury, AND improve the speed of your results! The increased range of motion can increase the power of each movement. You can find those here: https://www.benderfitness.com/category/yoga.

PPS You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

Complete 8-15 reps per exercise. 30 second plank between exercises.

*If you are using lighter weights you can increase your reps to 20 as long as you can maintain good form throughout each exercise.

1. 90 Degree Dumbbell Curls
2. Forearm Plank
3. Dumbbell Press
4. Forearm Plank
5. Supine Dumbbell Extension
6. Forearm Plank
7 Tricep Extension
8. Forearm Plank
9. Alternating Deltoid Raise
10. Forearm Plank
11. Bent Over Row
12. Forearm Plank
13. Deadlift
14. Forearm Plank
15. Dips

Repeat 1-3X.

Bender Fitness

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Whole Wheat & Zucchini Noodle Pasta

15 Minute HIIT Cardio Fat Burn: No Treadmill/No Equipment Necessary: Body Weight Workout

Low Impact, Lower Body Home Workout

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Lean & Sculpted Arms: Home Workout + 5-Day Workout Schedule