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

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Hi Everyone!

It’s workout time again! Today’s workout is a 20-Minute Cardio HIIT & Sweat Workout. This routine utilizes jump rope fat burning intervals with body weight exercises to work you out from head to toe. If you don’t have a jump rope don’t worry! You can do the movement without the rope, substitute high knees, or substitute another cardio burst of choice (Burpees anyone?)

Remember, there is always a way to modify a workout or exercise to make it fit your needs! Which reminds me, I want to give a special birthday shoutout to two special people today: My father in law & my friend (who has been a special guest on BenderFitness!), Nicole! Nicole joined me for several workouts including this Hands Free: Standing Lower Body Workout. It’s a workout that is body weight only, and you don’t even have to get down on the floor for any of the exercises!

Have fun with today’s workout! I will also be posting an article later this evening on Running During the Third Trimester of Pregnancy. Can you believe that I’m 34-weeks pregnant already? I posted a video on my Instagram (@BenderFitness) and Facebook page (www.facebook.com/MelissaBenderFitness) of me running with my big baby bump. My workouts have changed, but they feel amazing!

Have fun today!
Melissa

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 30/50 seconds.

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

Repeat 1-3X

Better Booty Workout: Glutes, Hamstrings, Thighs & Legs

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Good Morning Everyone!

Yesterday we worked out Core with the Extended Plank Workout. Today we are focused on the lower half of our body with the Better Booty Workout.

Grab some dumbbells (or a barbell if you prefer!) and get ready to work up a sweat. Even though there aren’t any plyometric moves in this workout it had me sweating and breathing hard when I filmed it!

Post-Workout Sweat

Focus on form, and move as quickly as you can between each exercise. If you need a break listen to your body & select the number of reps that is right for you. By the end of the exercise it should be difficult to get in those last few reps. If it’s still easy it’s either time to increase the amount of weight you are using, or increase your number of Reps and/or Rounds.

Remember, it’s the challenge that changes you and makes you stronger!

Have fun with today’s workout!

Melissa

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

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

1. Front Squat
2. Mountain Climber
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Hip Thrust Frogger
6. Bulgarian Split Squat (right)
7. Bulgarian Split Squat (left)
8. Romanian Deadlift
9. Hip Thrust (right)
10. Hip Thrust (left)

Repeat 1-4X

Lunge Kick (part 1): Both Knees form 90 Degree Angles. Front knee over ankle.

Lunge Kick Part 2: Kick the rear leg to a comfortable height.
Return to starting position.

Split Squat (part 1): Back foot rests comfortably on a sturdy surface.

Split Squat (part 2): Lower your body, bringing the front thigh parallel to the ground.
Knee stays behind your toes.
Straighten the front leg to return to starting position.

Hip Thrust Frogger: In between each exercise return to a solid plank.
Form a straight line from shoulders, hips, to heels.

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

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Hi Everyone!

Today’s workout is focused on strengthening every muscle of the core. You will also be working your arms, legs and back during this workout, so don’t be surprised if you feel it everywhere! It’s low impact, but very effective.

In the video I did 30-seconds of plank for each pose. If you want a more intense workout you can extend the intervals to 60-seconds per pose. You also have the option of repeating this workout.

The variations I used in this workout will target your core from every angle: front, sides and back. As always, focus on using the correct form. I also included a cardio video below as an optional bonus burn. If you want to see more definition through your mid-section you need to combine strengthening with fat burning.

Yesterday’s workout was: 30-Minute Full Body Home Workout & Fat Burn. When I filmed this workout I paired it with a 5-mile run outside, but you can do it on it’s own, or pair with a cardio option of your choice.

12 Rounds of 10/30.

Plank
Side Plank-Right
Star Side Plank-Right
Reverse Plank
Side Plank-Left
Star Side Plank-Left
Reverse Plank Lift-Right
Reverse Plank Lift-Left
Supergirl-Right
Supergirl-Left
Oblique Hold-Right
Oblique Hold-Left

Repeat 1-3X
Optional: Pair with 30-Minutes of Cardio like this 15-Minute Cardio Sweat HIIT Workout.

Plank

Side Plank

Star Side Plank

Reverse Plank

Reverse Plank Lift

Supergirl Plank

Oblique Hold

30-Minute Full Body Home Workout & Fat Burn

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Hi Everyone!

It’s workout time! Today’s workout will take 30-Minutes Per Round. It is a full body workout & fat burn. This routine has built in cardio bursts and exercises to work your body from every angle to maximize your results & workout efficiency.

Grab a dumbbell and a chair or bench and you are ready to go! Don’t have a dumbbell? You can do this workout with body weight only, but adding resistance will increase the challenge and help speed up your results.

This is a great way to start off your workout week! Are you ready? Let me know what you think and how you’re feeling after the workout in the comments below or on Instagram (@BenderFitness) or Facebook: www.facebook.com/MelissaBenderFitness.

I am off to work! I am hoping to have better energy this week. I am almost 34 weeks pregnant, and had a stomach virus at the end of last week so I have been really tired all weekend. As long as my work day doesn’t wear me out to much I will be filming a new workout this evening.

Have fun today & work up a good sweat!
Melissa

Interval Timer: 20 Rounds of 40/50

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

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

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

Repeat 1-2X

Curtsy Lunge Curl: Part 1

Curtsy Lunge Curl: Part 2

Down Dog Dolphin Press: Part 1

Down Dog Dolphin Press: Part 2

Sit to Stand Thigh Sculpt: Part 1

Sit to Stand Thigh Sculpt: Part 2

Sit to Stand Thigh Sculpt: Part 3

Side Plank Leg Lift: Part 1

Side Plank Leg Lift: Part 2

Windshield Wiper Dip: Part 1

Windshield Wiper Dip: Part 2

Windshield Wiper Dip: Part 3

Lunge Jump Squat: Part 1

Lunge Jump Squat: Part 2

Lunge Jump Squat: Part 3

Down Dog Toe Touch Reach: Part 1

Down Dog Toe Touch Reach: Part 2

Pretzel Lift

Squat to Curtsy Lunge Kick: Part 1

Squat to Curtsy Lunge Kick: Part 2

Squat to Curtsy Lunge Kick: Part 3

Warrior Row: Part 1

Warrior Row: Part 2

Side Plank Hold

Single Leg Frogger Pushup: Part 1

Single Leg Frogger Pushup: Part 2

Wood Chopper: Part 1

Wood Chopper: Part 2

33-Weeks Pregnant: Pregnancy, Fitness & Workout Update

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Hi Everyone!

It’s update time! I am currently 33 weeks + 4 days pregnant. Baby is about the size of a Honey Dew Melon (19 inches and 4.5 lbs).

Pregnancy Feelings

Cravings/Food:
I still don’t have any food cravings. No pickles & ice cream or anything outside of the norm. I also haven’t been having any heart burn (knock on wood!)

I eat frequently to prevent nausea. If my stomach gets empty I feel sick. I ordered some No Cow Protein Bars in Blueberry Cobbler. It’s delicious on it’s own or chopped and mixed into some plain oatmeal. I like it because it has all natural ingredients and is helping me get in some protein. I normally eat a lot of chicken and fish, but I have to limit my seafood consumption to less than 12 ounces per week. The bars help me keep my protein intake up. I am still eating a lot of chicken.

I have been snacking on a lot of fruit.

Skin:
Feeling good! Still no itchiness or discomfort. I am still using Organic Virgin Coconut Oil to moisturize. I also use cocoa butter & make sure to stay hydrated by drinking a lot of water.

Energy:
Horrible! I was sick AGAIN this week! A stomach virus made the rounds at work (the dangers of health care and doing ADLs with people!) and despite vigorous hand washing I caught it. During the third trimester your immune system is suppressed to keep your body from treating the baby as something foreign. I feel like I spent most of my time this week sleeping.

As I write this I am actually starting to feel better, so I am hopeful for a return of my normal energy level.

Mood:
I’m still feeling good! I am excited that I get to meet Baby Bender in the near future. As I type he is wiggling around in my tummy. I have a feeling that he is a very sweet baby. I am sure most pregnant women feel that way about their child.

My baby shower is in two weeks. I am excited to see my family and friends.

Body Image:
Feeling good. My bump size seems to fluctuate based on baby’s position. I am still wearing all normal clothing, but I am going to buy some maternity tank tops. My shirts are getting shorter as they have more belly to stretch over. I am avoiding shopping for new bras and sports bras at this point, but I might not have a choice for much longer. I am researching the most comfortable sports bras for mom’s who are nursing and options are pretty limited. I’m also worried about comfort. My urge to invent something really great and supportive is in full swing, but unfortunately I haven’t touched a sewing machine since my Fashion Arts class in High School.
Baby’s Movements:

Baby Bender is still just as active as ever! He moves constantly. When we touch my belly he presses into our hands. He is very responsive to touch. The cats love to cuddle against my tummy and purr. He moves a lot when we talk and sing to him. He likes hearing Jesse’s voice & he likes when we sing to him.

At this point the baby is learning to distinguish his native language & is forming a foundation for his future vocabulary. That’s pretty phenomenal. I talk to the baby all the time.

Jesse & Buffy feeling Baby Bender move.

Nursery:
I got some of the baby clothing we have received hanging up in the closet. I am still waiting to finish decorating until after the baby shower. I hung our gender reveal sign up in his room. Once things come together a bit more I will post a photo.

I still have to get my scrap booking materials out of the baby’s closet, but I haven’t figured out where to transition them to yet. I haven’t done any scrap booking in a long time, but I think having a baby might be a great motivator to get back to it.

Worries:
I don’t want to get any more sicknesses between now and the baby being born. I had a stomach virus twice in two weeks (which is insane!) I had to miss work which is never good. I also worry about Diastasis Recti. I am doing everything I can to prevent it (and I know a lot of exercises to help heal it if it does happen), but I hate the fact that you can go through your entire pregnancy without it, and have it occur during labor/delivery.

Diastasis Recti is caused by increased intra-abdominal pressure, which results in the separation of the fascia that runs midline down your stomach. Strong transverse abdominals help prevent this (and can help promote a smoother labor). One of the best ways to prevent this is through proper use of the breath during labor (and exercise) and appropriate activation of your muscles in conjunction with the breath. When I exercise I am really focusing on my breathing and core activation, as well as mind/body awareness of how I am feeling and which muscles I am using. Hopefully this translates to a smoother labor, but we shall see.

MD Visit:
I am still at bi-weekly visits, so no new visit this week. Nothing to report.

Overall:
In general I am feeling very well. I am in good spirits, despite being sick and tired this week. The weather is getting warmer, and my flowers are blooming and that always fills me with joy. Sunshine and happiness definitely have a positive correlation for me.

I miss some of the warm weather things that I like to do, which aren’t pregnancy safe like: Sky Diving, Zip Lining, Rock Climbing and Amusement Parks/Roller Coasters. Kennywood (Pittsburgh’s amusement park) is open on weekends, and I was going to suggest a trip to Jesse, until I realized I can’t ride any of the fun stuff! On the plus side, there is still plenty I CAN do!

My Workouts:

Sunday: 5 Mile Bike Ride with family + 4 mile walk outside
Monday: 50-flights of stairs + 60-second side planks per side + 40 Minute Walk Outside
Tuesday: Took a two hour nap & missed my workout! So tired today.
Wednesday: 3.5 Mile Walk Outside
Thursday: I was sick. I barely moved all day after coming home from work early.
Friday: I was sick in the morning, but felt better by the evening so I went for a 3-Mile Walk.
Saturday: 30-Minute Walk + Weighted Exercises
1. Romanian Deadlifts with two 20-lb dumbbells: 20 Reps
2. Bent Over Rows with 20-lb dumbbell: 20 Reps per Arm
3. Pelvic Tilt Wall Sit: 20 Reps
4. Single Leg/Warrior Deadlift with two 20-lb dumbbells: 20 Reps Per Leg
5. Plie Squats with 20-lb dumbbell: 20 Reps
6. Curl to Overhead Press (right and left arm at the same time with two 20-lb dumbbells): 8 Reps
*I would do it one arm at a time in the future.
7. Incline Pushups: 20 Reps

This post has a link to the workouts I posted this week: 15-Minute Interval Fat Burn: Home Workout. I am seriously missing a lot of different exercises that require you to lay on your stomach! I will be back at it soon enough!

Enjoy & Thanks for all of your support!
Melissa

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

15-Minute Interval Fat Burn: Home Workout

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Good Morning Everyone!

I hope you’re ready for a quick, but challenging Interval Fat Burn Workout! This workout combines repetitions with cardio bursts. I use a kettle bell for a few moves, but you can use dumbbells or your own body weight if you don’t have equipment handy.

You can repeat this workout, or pair it with another workout to make it longer and amp up the burn.

The workouts I posted for this week are:

Workout 1: 20-Minute Plyometric Pilates Fitness Fusion: BenderFitness & Sean Vigue Fitness

Workout 2: Lean Lower Body: Dumbbell Home Workout

Workout 3: 20-Minute HIIT Boot Camp: Thigh & Belly Fat Burning Workout: No Equipment

Workout 4: Core Galore Workout: 16-Minutes-Full Length Workout

Workout 5: Standing Tummy & Thigh Workout: 10 Minutes Per Round

Workout 6: That’s today!

Remember, you can always adjust the schedule to fit your rest days. The most important thing is being consistent with your workouts, and that happens best when you prioritize it in your own lifestyle.

I will be posting another pregnancy update this weekend, so be sure to check back later if you want to see how I am doing at 33+ weeks pregnant. In the mean time I hope you enjoy today’s workout!

Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness. Sadly my Facebook posts are being shown to barely anyone due to changes in facebook’s policy’s and advertising program. They want me to pay $1000s of dollars just to show my posts to people who have already liked my page. Running a free website doesn’t allow me to do that, so please click to subscribe to notifications on my Facebook page if you want the fastest updates.

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds
Advanced: 20 Reps, 60 seconds

1. Plank Pull (I used a 15 lb Kettlebell)
2. High Knees or Jump Rope (timed)
3. Crossed Table Right
4. Crossed Table Left
5. Sideways Jump (timed)
6. Standing Heel Press Right
7. Standing Heel Press Left
8. Forward/Backward Jump
9. Boat Pulse
10. High Knees or Jump Rope (timed)

Repeat 1-3X

*My second time through I substituted jump roping for all of the timed exercises. I did 150 jumps each time, and it took me about 1 minute, 10 seconds each time. I counted jumps instead of going by time to make up for any times when I stepped on the rope. 🙂

Standing Tummy & Thigh Workout: 10 Minutes Per Round

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Good Morning Everyone!

It’s workout time! Today’s workout is a Standing Workout. That means you don’t need to get down on a mat so you can do this workout anywhere! One round only takes 10-Minutes. You can repeat the workout for a longer, more intense workout session. You can also pair this with another workout!

Yesterday’s workout was: Core Galore Workout: 16-Minutes Home Workout. If you haven’t tried it yet, check it out!

It has been a rough week for me. I have been very tired, and today I woke up with a stuffy nose and headache. Our weather has been crazy, and I have allergies so I think they are really slowing me down. Plus, I am now 33-weeks pregnant and it seems like Baby Bender is growing a LOT each week!

I am headed off to work now, but I hope you enjoy today’s workout!

Melissa

PS: You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness. Sign up to receive notifications if you want to see the most current updates!

–Gymboss Interval Timer set for 10 Rounds of 10/50.

1. Squating Toe Touch Twist
2. Leg Sweep (right)
3. Leg Sweep (left)
4. Goddess Squat Reach Through
5. Wall Sit Cross Leg Kick (right)
6. Wall Sit Cross Leg Kick (left)
7. Chair Twist
8. Double Elbow Tap Squat (right)
9. Double Elbow Tap Squat (left)
10. Forward Fold Reach

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

Squating Toe Touch Twist

Leg Sweep

Goddess Squat Reach Through

Wall Sit Cross Leg Kick

Chair Twist

Double Elbow Tap Squat

Forward Fold Reach

Core Galore Workout: 16-Minutes-Full Length Workout

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Good Morning Everyone!

I hope you’re ready for a great Core Workout! Yesterday we did 20-Minute HIIT Boot Camp: Thigh & Belly Fat Burning Workout-No Equipment. Today we are focusing on strengthening the abdomen from every angle.

When working the core you want to strengthen all of the muscles of your abdomen and back. A strong core will assist you and protect you in all of your other workouts (from running, to lifting, and beyond). You core powers your movements, improves your balance, and protects your back from injury. Core strength also determines your pelvic alignment which impacts the biomechanics of your hips and knees.

Often people focus on completing crunches, which target only the anterior muscles of the abdomen and create muscular imbalances & tilting of the pelvis. When you are not optimizing your biomechanics you are putting increased pressure on your joints. Strengthening your core can improve and correct misalignment. This workout targets the core muscles from every angle to improve muscular balance and strength.

I am 33-Weeks Pregnant today, and I have been feeling so tired the last couple of days. I took a nearly two hour nap after work yesterday. I am having more trouble staying asleep at night, which is probably impacting my energy level during the day. I think my long nap helped yesterday, so I am planning on getting in a workout this evening.

I hope you all enjoy today’s workout!

Melissa

PS You can check in on Facebook, Instagram, or Twitter.

Set your Interval Timer for 16 10/50 Second Intervals

1. Frogger
2. Boat Heel Tap
3. Superman Heel Press
4. Knee Tap Plank
5. Leg/Hip Lift
6. Temple Tap Abs
7. Plank Leg Lift
8. Bicycle Abs
9. Bicycle Abs
10. Plank Leg Lift
11. Temple Tap Abs
12. Leg/Hip Lift
13. Knee Tap Plank
14. Superman Heel Press
15. Boat Heel Tap
16. Frogger

Repeat 1-3X

20-Minute HIIT Boot Camp: Thigh & Belly Fat Burning Workout-No Equipment

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Hi Everyone!

We have a fun, new 20-Minute Boot Camp Workout for you today! Jesse is your instructor today, and it’s always a good time when he steps in front of the camera.

Jesse and I taught this workout routine in one of our Boot Camp Classes last month. I found it challenging (and had to include some pregnancy safe modifications). Jesse takes you through the full version of the workout. This workout doesn’t require any equipment. The breakdown, video and photo tutorial are below. I can’t wait until I can do Superman Pushups again! I miss a lot of my full exercise variations.

I stuck to walking, did 50-flights of stairs, and did some Side Planks today. I wanted to get in a more intense workout, but I am feeling really tired and nauseous on/off today. I am a firm believer in listening to your body, and mine told me to take it easy. I only did exercises when I was feeling good, and kept my rate of exertion lower.

On the plus side, Baby Bender has been incredibly active today. About 7-more weeks until we get to meet him (if he is on time!) I just love feeling all of his kicks, flips and wiggles. I also like to watch him move in my tummy. It’s just such an interesting experience to see and feel him move so much.

I hope you all enjoy today’s workout! Special thanks to Jesse for stepping out from behind the camera to film this one to share today. I think he does a great job & he always does things that make me laugh when I film him.

Have fun with this one & let me know what you think in the comments below, on Twitter or Instagram: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.

See you soon!
Melissa

Set Your Interval Timer for 15 Rounds of 30/50.

*30-Seconds Cardio before Each Exercise*

Squat Jump
Superman to Push-up
Lunge Lumps
Side Plank Reach Through-Right
Ninja Jumps
Side Plank Reach Though-Left
Single Leg Squat Jump-Right
Spiderman Push-up
Single Leg Squat Jump-Left
Leg Scissors
Over the River (Mat) Jump Squats
Reverse Plank Hold
Single Leg Calf/Heel Raise
Rock the Boat
Single Leg Calf/Heel Raise

Repeat 1-3X

High Knees

Squat Jump

Superman Push-up

Lunge Jump

Side Plank Reach Through

Ninja Jump

Ninja Jump Modification

Single Leg Jump Squat

Spiderman Pushup

Leg Scissor

Over the River Jump Squat

Reverse Plank

Calf/Heel Raise

Rock the Boat

Lean Lower Body: Dumbbell Home Workout

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Good Morning Everyone!

I hope you’re ready for today’s workout!

Today’s exercises are focused on shaping, sculpting and strengthening your lower body. This workout focuses on sculpting your glutes, thighs, and calves. I also incorporated movements to work the core and arms, but the lower body is the focus today.

Select a dumbbell weight that is challenging for you. I used 20 lb dumbbells, and a 15 lb dumbbell for the Overhead Split Squat. If the movements don’t feel challenging enough it is time to upgrade your weights! If you don’t have weight’s available, challenge yourself to do each exercise for a higher number of Reps.

Focus on using full range of motion (ROM) for each exercise to achieve the full benefits. When working with weights it is imperative to utilize good form. Keep the core strong through each exercise to protect your back. With any twisting motion don’t use momentum, be sure to control the full movement.

I hope you are ready for another great week of workouts! See you soon!

Melissa

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

Equipment: Gymboss Interval Timer set for stopwatch, Dumbbells, Chair or Bench.

Beginners: 5 Burpees, 10 Reps Per Exercise
Intermediate: 10 Burpees, 15 Reps
Advanced: 10 Burpees, 20 Reps

1. 10 Burpees
2. Curtsy Lunge (right)
3. Curtsy Lunge (left)
4. Romanian Deadlift
5. Overhead Split Squat (right)
6. Overhead Split Squat (left)
7. Calf Raise (right)
8. Calf Raise (left)
9. Weighted Plie
10. 10 Burpees

Repeat 1-4X

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Curtsy Lunge: Part 1

Curtsy Lunge: Part 2

Romanian Deadlift

Overhead Split Squat: Part 1

Overhead Split Squat: Part 2

Calf Raise: Part 1

Calf Raise: Part 2

Weighted Plie Squat

20-Minute Plyometric Pilates Fitness Fusion: BenderFitness & Sean Vigue Fitness

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Hi Everyone!

Happy Mother’s Day to any of the Mom’s out there!

I hope you’re ready for today’s workout! Today I have a special collaboration with Sean Vigue from www.SeanVigueFitness.com. Today’s workout combines Pilates with a Plyometric HIIT workout.

Sean is a talented fitness instructor, and specializes in Yoga and Pilates, as well as teaching a variety of Boot Camp and fitness classes. He is also the author of several fitness books, including Power Yoga for Athletes, which I really enjoyed. Sean and I filmed this workout collaboration last summer.

We also filmed a 20-Minute Cardio Core: Workout Fusion together, which you can find here: https://www.benderfitness.com/2015/06/20-minute-cardio-core-workout-full-body-weight-loss-abs-exercise-sean-vigue-melissa-bender.html.

This is a great challenging workout to sculpt and tone your entire body, with a special emphasis on strengthening the core. A strong core is foundational for all other exercises. This routine will challenge your body in a variety of ways. Strength, isometric and isotonic movements, plus cardiovascularly. This is a fantastic full body workout challenge.

Have fun with today’s workout! Last night we celebrated Mother’s day with Jesse’s mom, and today we are celebrating with my family. We decided to do Bike Riding as a family. We are able to rent the pull behind pods for my niece and nephew.

I hope you enjoy today’s workout combo!

Melissa

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

Part 1:

Pilates with Sean Vigue

Part 2: Plyometric HIIT

*30-Second Cardio Burst Between Each Exercise. Recommended: Burpees*

Mountain Climber
Tuck Jump
X-Jump Pushup
Russian Kicks
Bridge Hopper-Right
Bridge Hopper-Left
Alternating Frogger to Side Plank
Donkey Kick

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

32-Week Fit Pregnancy Update

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Good Morning Everyone!

I always thought that 9-Months was a long time. It turns out that when you are pregnant that time goes very quickly! I am already 32+ weeks pregnant!

Pregnancy Feelings

Cravings/Food:
I still don’t have any food cravings. I have found that I have to be very careful to eat more frequently or I start getting very nauseous. It happens most on work days if I haven’t had a snack between 9-10AM. I eat my breakfast at 6AM, so I think when my stomach empties all the extra pressure from baby is causing some reflux. My doctor said I can take Zantac every 12 hours to prevent this, but I don’t like taking any type of medication unless it is 100% necessary.

Go figure, I skipped morning sickness in the first trimester, but in the third trimester I am regularly getting nauseous! No one warned me about that, but apparently it’s quite common because the baby & my uterus are so large that everything that used to be in my abdomen is squished together under my rib cage.

Skin:
Feeling good! Still no itchiness or discomfort. I am still using Organic Virgin Coconut Oil to moisturize. I also use cocoa butter & make sure to stay hydrated by drinking a lot of water.

Energy:
Overall still good. This week I was more tired and didn’t get in many workouts, but I think that was the result of battling the Norovirus last weekend, and having my sister’s college graduation and graduation party over the weekend. Plus, this week was insanity at work. I’m an Occupational Therapist, and I don’t know that I have ever done as many new patient evaluations in one week as I managed this week. It was exhausting!

Mood:
Great! I am amazed when I watch my baby move around, stretch and kick! I am starting to worry about getting everything done in time before he arrives. I don’t want to buy any furniture until after my baby shower. We get discounts for registry completion so I put all of our nursery furniture onto my registry, but I don’t get the discount until after the baby shower.

Body Image:
The photo on the left above was taken about 6-weeks before I got pregnant & Jesse snapped the photo on the right during one of our walks this week (he said, he always wants to remember me like this…I love that man!)

I am still loving my baby bump, but on certain days, baby (and bump) seem huge, and other days it feels more compact. I am definitely wondering what my body is going to look like after baby. I am not worried about getting my fitness level back to pre-baby levels (I am confident that I know how to do that!) I am wondering how my body is going to change. How will my skin change? Will my waist ever look like it did pre-pregnancy? Will I have bigger hips?

I won’t really know the answers to these questions until after the baby is born, but I’m going to be sharing my post-pregnancy workout program with you here. I already started writing the workouts, and once I have delivered I will know more about any modifications that need to be made to the program as I go. It takes 4-6 weeks after delivering your baby for your uterus to shrink back down to it’s normal size. Plus, there are hormonal changes, the demands of a new baby, etc. I have no goal time frame for getting “back in shape.” My goal is just to be consistent with my fitness and learn how to make fitness a part of my every day life even with a new baby. I also want to embrace any changes in my body with a healthy attitude, because it is doing something amazing to bring new life into the world.

Baby’s Movements:
He does gymnastics in there! He likes to press his feet out right below the middle of my rib cage. When he does that and I rub his feet he presses harder into my hands. He also goes crazy when Jesse and I watch superhero movies or TV shows. I think he must hear the epic music. We went to the theatre last night to watch Captain America: Civil War and Baby Bender was going wild the whole time! He did the same thing during Batman Vs Superman: Dawn of Justice.

My brother in law was sitting next to me at my sister’s graduation last weekend, and saw baby moving around in my belly like a scene from the move Alien and couldn’t believe how much movement there was! I assume that all babies are this active (this is my first pregnancy so I have no comparison).

Nursery:
I haven’t done anything new this week. It is primarily empty (baby shower will be at the end of May), but we do have some clothes, diapers, and a bassinet in there. Plus we have been blessed to receive some gifts already from friends and family who aren’t able to make it to the baby shower. I have a big sorting cabinet full of scrap book materials in the nursery closet, that I need to find a new home for.

Worries:
I want to have a natural delivery & baby is measuring large. According to my fundal height (which is not 100% accurate) the baby was measuring 34-weeks a few days before I hit the 32-week mark. My family tends to have larger babies, 8 pounds+. My due date in June 29th, but I am still convinced Baby isn’t coming until July, so I am starting to wonder how big he is going to be.

MD Visit:
Everything is on track. Baby’s heart rate was still in the 150s. The doctor is very pleased with my progress and overall health. As I mentioned, the baby is measuring two weeks bigger, but that is within the normal standard deviation-you can measure +/- 2-weeks and still be in the normal range.

Overall:
I feel great! Definitely noticing that movements where I have to crouch or bend are harder, because it presses into my lungs. Ironically, this means that running/walking feels easier for me than squatting and lunging.

My Workouts:
This was an abysmal workout week for me. I still kept my body moving, but I like to get in more strengthening exercises during the week. I am thrilled that it’s Saturday and I have some time to get in a good/sweaty workout today! Plus, I was still tired from being sick last weekend, so I took it much easier & primarily did walking. I napped after work twice this week, which threw off my workout schedule & Jesse’s running schedule.

Sunday: 30-Minute AM Walk + 20-Minute PM Walk
Monday: 1.25 Mile Walk + 45-Minute Spin Class
Tuesday: Rest Day. Evening MD appointment.
Wednesday: 3-Mile Walk.
Thursday: 60-Minute Walk + 6th Birthday Dinner Celebration for my Beautiful Niece Caroline!
Friday: 30-Minute Walk
Saturday: That’s today! It’s going to be in the 70s so my plan is to get in a run (between 3-5 miles depending on how I am feeling) and film a new workout.

Thank you for sticking with me & sharing in my journey!

These are the throw-back workouts I posted this week: Friday Workout + Workout Week Schedule.

Have fun!
Melissa

PS Here are links to some other Pregnancy related posts (including workouts!) you might enjoy: https://www.benderfitness.com/category/fit-pregnancy.

15-Minute Plank and Buns: Body Weight Home Workout for Abs & Glutes (No Equipment)

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Good Morning Everyone!

I hope you’re ready for today’s workout! This workout is 100% Body Weight and very effective. You don’t need a ton of equipment to get in a great workout.

As always, if you have more time you can repeat this workout, or pair it with another workout of choice. The day that I filmed this workout I paired it with a 6-mile run.

If you are following along with the workouts I have posted this week I shared links to each one below. This week’s workouts so far:

Sculpt & Tighten: Full Body, No Equipment Home Workout + 15 Minute Cardio Fat Burn Challenge

Arms + Full Body Home Workout Combo: 20-Minutes

HIIT: 15 Minute Cardio Fut Up: Full Length Home Workout

15-Minute Sculpted Body Home Workout with Dumbbells

Have fun with today’s workout!!! Let me know what you think on Instagram or Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

It has been another super hectic week, and I feel like I haven’t gotten in any really good workouts for myself. I’m 32-Weeks Pregnant, and since I had the Norovirus over the weekend I have still been pretty tired. Plus I am playing catch up on all of my weekend chores that didn’t get done last weekend.

That includes Blog Updates and New Workouts! This weekend I plan on getting stuff done (and not being sick, woohoo!)

See you soon!
Melissa

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50.

1. Plank
2. Lunge Hop (right)
3. Windshield Wiper Plank
4. Lunge Hop (left)
5. Knee Drop Plank
6. Hydrant (right)
7. Plank Press
8. Hydrant (left)
9. Plank
10. Pendulum Squat
11. Windshield Wiper Plank
12. Wall Sit Leg Lift (right)
13. Knee Drop Plank
14. Wall Sit Leg Lift (left)
15. Plank Press

Repeat 1-3X
Optional: Pair with 15-30 Minutes of Cardio
If you aren’t a runner you can pair this with a 15 Minute Cardio HIIT Workout.

15-Minute Sculpted Body Home Workout with Dumbbells

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Hi Everyone!

Get out your dumbbells for today’s workout! We are going to work on sculpting strong and beautifully shaped muscles. I used 20-lb dumbbells in today’s workout, but you can choose an amount of weight that is challenging for you.

If you are doing this routine with body weight only, try to increase the number of reps. My recommendations for reps are below, but you can always adjust the workout to meet your own training needs.

There are a lot of great reasons to incorporate weight training into your workout routine. Weight training helps improve your metabolism & burn fat by increasing your lean muscle mass, it decreases your chances of developing osteoporosis as you age, and it improves your strength. Muscles give your body shape and help sculpt your physique.

These are the workouts I have posted thus far this week:

Sculpt & Tighten: Full Body, No Equipment Home Workout + 15 Minute Cardio Fat Burn Challenge

Arms + Full Body Home Workout Combo: 20-Minutes

HIIT: 15 Minute Cardio Fut Up: Full Length Home Workout

How are you feeling today? Don’t forget to listen to your body during your training. One of the most useful things you can do during a workout is focus on the muscles you are using & how your body is responding. It is very common to think of the mind and body as separate things, but our systems work best when they are in sync with each other.

I am headed off to work! I hope you all enjoy today’s workout & find it challenging. I’m 32-Weeks pregnant today, so check back for my Fit Pregnancy Update.

Melissa

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

With Weights: 10 Reps Per Exercise
Body Weight: 15-20 Reps Per Exercise

1. Squat Tap
2. Weighted Crunch Tap
3. 1 Leg Squat (right)
4. 1 Leg Squat (left)
5. Weighted Temple Tap
6. Curtsy Lunge Twist
7. Romanian Deadlift
8. Bent Over Row
9. Chest Press
10. Extend and Curl

Repeat 1-4X
Optional: Pair with 30-Minutes of Cardio

HIIT: 15 Minute Cardio Cut Up: Full Length Home Workout

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Hi Everyone!

I have a great, and challenging throw-back workout for you. I am out of breath throughout the entire video! Push yourself for maximum repetitions during this workout. This is a major throwback, so we have change a lot of the way we film now, but let me know what you think of hearing me call out and share my number of repetitions for each exercise.

Was it motivating or distracting? Do you like to keep track of your reps during HIIT workouts? I actually like it, because when I repeat the workout for round 2, or even on a totally different day, it gives me something to aim for. I always try and “beat” my reps from the last time I did the workout.

I am thinking that I want to re-challenge myself to this workout post-pregnancy when I can really give it my all. I am interested to see how my body handles this one now.

Tonight Jesse and I went to another Spin (Cycling) Class. I am really enjoying it, and Jesse’s running endurance definitely translates to the bike. His push during class is insane! He got in 17.8-miles during a 45-minute class, I got in 12.8. It was the first real workout I got in since my battle with the Norovirus this weekend. It felt great to workout!

Jesse stretching before class. Tonight’s theme: Music & Music Videos from 1996.

Tomorrow evening I have my 32-Week Pregnancy Check-up. The video below is a little peek into how active Baby Bender is. I am convinced he is doing Burpees in there! We will be filming some new workouts this week & I will be posting another weekly pregnancy update.

I hope you enjoy today’s workout! Have fun with it! Push yourself! Don’t be afraid to breath hard and work up a sweat. The challenge makes you stronger!

See you soon,
Melissa

All Levels: Max reps during each 50 second interval. 10 second rest break in between each exercise.
When I filmed this workout: I went through this workout twice in a row. My reps in in parenthesis next to each move. (Round 1 reps, round 2 reps). I didn’t talk at all during the second round, so for the most part my reps increased.
1. High Knees
2. Ninja Jumps (8, 12)
3. Walking Pushups (15, 15)
4. Jump Kick (right) (25, 30)
5. Jump Kick (left) (25, 32)
6. 3-Way Jumps (7, 8))
7. Bicycle (47, 42)
8. Hip Lift Touch (13, 20)
9. Temple Touch Abs (24, 32)
10. Lunge Kick (right) (15, 21)
11. Lunge Kick (left) (15, 22)
12. Warrior 3 Squat (right) (19, 25)
13. Warrior 3 Squat (left) (25, 29)
14. Rotating Plank (15, 18)
15. High Knees

Repeat 1-3X

Arms + Full Body Home Workout Combo: 20-Minutes

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Good Morning Everyone!

Today’s workout combination is a 5-Minute Arm Workout paired with a 15-Minute HIIT Full Body Workout. If you do one round of each your total workout time will be 20-Minutes today, but you can repeat each workout up to 3X to get in a total workout time of 60-Minutes.

I use a stability ball in the 15-Minute HIIT workout, but if you check the list and video I also provide body weight only alternate exercises for those of you that don’t have a stability ball.

I had a terrible bout with the Norovirus on Friday so I was out of the workout game this weekend. Jesse and I did a 3-mile walk outside yesterday, but that was the extent of what my body was up to. My focus this weekend has been on re-hydrating. Plus, my sister graduated from Pittsburgh University with Honors this weekend, so we were celebrating her accomplishments.

Baby Bender: 31.5 Weeks Pregnant

Sometimes, life happens and gets in the way of your best laid fitness plans. That’s okay. You deal with it, adjust as needed, and get right back into your schedule as quickly as you are able to.

I hope you all enjoy today’s workout combo!
Melissa

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

Max reps during each 50 second interval, 10 seconds of rest between each exercise

1. Rolling Pushup
2. Warrior Row (right)
3. Down Dog Pushup
4. Warrior Row (left)
5. Tricep Dip

10/50 second intervals. 10 Seconds of Rest. 50 Seconds Max Reps.

1. High Knees
2. Elevated Leg Series (right)
3. Elevated Leg Series (left)
4. Dive Bombers
5. Angel Abs
6. Heel Tap Squats
7. Pendulum Squats
8. Walking Push Ups
9. Russian Kicks
10. Lunge Jump Kicks
11. Rolling Elbow Tap Plank
12. Heel Tap Abs
13. Burpee
14. Heel Tap Plank
15. Ball Pull or Frogger

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

Sculpt & Tighten: Full Body, No Equipment Home Workout + 15-Minute Cardio Fat Burn Challenge

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Good Morning Everyone!

It’s workout time! Today’s workout combo is a 15-Minute HIIT Full Body Sculpting Workout, paired with a 15-Minute HIIT Cardio Fat Burn. You can mix and match these workouts however you want, or even do one today, and save the other one for tomorrow. If you do one round of each you will get in 30-Minutes of quality exercise and cardiovascular challenge that will work your entire body.

You don’t need any equipment. All you need is a little bit of time and space. Add in the determination to challenge yourself for your personal maximum number of reps and you’re ready to go!

The goal with my workouts is to create a workout program that you can fit in your schedule and do from home. Some people can carve out 60-minutes per day, for others 15-minutes is all they can squeeze in. Whatever your schedule, make it work for you, and focus on consistently getting those workouts in!

I am slowly but surely recovering from the Norovirus, which kicked my butt this weekend. I lost 5 pounds from the virus, which is not something you want to do when you are 31.5 weeks pregnant. I have been rehydrating like crazy, and I am feeling back to normal today, but I will definitely be keeping it low impact. I have been wanting to share a low impact pregnancy safe core workout so that will be my focus today, with more hydrating, and a little bit of walking. Baby is still just as active as ever so I know he is still doing well (kicking me as I type this).

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

Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness. Please remember to either subscribe to notifications or just stop by daily to check out my posts. Due to changes in Facebook settings less than 5% of the people who follow my page now see my posts in their newsfeed & running a free website means I can’t afford to pay super high advertising rates to reach more people (who have already voluntarily liked my page!)

Set your interval timer for 10 Seconds Rest, 50 Seconds Max Reps

1. Walk the Plank
2. Pulsing Leg Lift
3. Half Burpee
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Side Plank Reach Through (right)
7. Side Plank Reach Through (left)
8. Hydrant to Bird Dog (right)
9. Hydrant to Bird Dog (left)
10. Side Lunge Lift (right)
11. Side Lunge Lift (left)
12. Heel Tap Plank
13. Temple Tap Abs
14. Single Leg Squat Stretch (right)
15. Single Leg Squat Stretch (left)

Repeat 1-3X

Optional: Pair with 30 Minutes Cardio of Choice

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

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

Full Body, Real Time Home Workout: 19-Minutes

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Good Morning Everyone!

It’s workout time again! I hope you are having a good week! We are slowly working our way back towards the weekend (which I am really looking forward to!) Today’s workout is a full body routine. I use a kettle bell and a stability ball in this workout. If you don’t have the equipment, don’t be afraid to improvise.

You can perform moves from the floor instead of on a stability ball, or you can elevate yourself on a chair or bench. If you have a better modification please share it in the comments below!

I filmed this workout for Reps, but if you prefer you can make it a 15 Minute HIIT by setting your interval timer for 15 Rounds of 10/50.

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

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

or: You can also complete this workout for maximum reps as a 15 minute HIIT workout with 10/50 second intervals.

1. Jumping Jacks
2. Side Step Up (right)
3. Side Step Up (left)
4. Sprinter Abs
5. Rock the Boat
6. Donkey Kick Plank
7. Leg Lift on Ball (right)
8. Leg Lift on Ball (left)
9. Side Lunge Twist (right)
10. Side Lunge Twist (left)
11. Dive Bombers
12. Side Angle Twist (right)
13. Side Angle Twist (left)
14. Goddess Squat Reach
15. High Knees (Beginner: 30 seconds, Intermediate: 45, Advanced: 60)

Repeat 1-3X

16-Minute Full Body Home Workout: Real Time

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Hi Everyone!

I hope you’re ready for today’s workout! This round of exercises will work your entire body, and can be repeated. There are 4 exercises each for arms, legs, core, and cardio. Also, the interval style of the workout increases the intensity and fat burning.

Go for maximum reps during each 50 second interval. You can also choose to do this workout for Repetitions. I like varying Rounds with a round of HIIT, a round of Repetitions, and finish with a round of HIIT. It varies the challenge for your body. Some workouts are more challenging as intervals, and some are more challenging when you go for reps. It’s important to learn which technique your body responds to best. I like the switch up workouts styles so that my body is able to respond to a multitude of styles/challenges.

Have fun with this one!

Melissa

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

*During this workout I use a stability ball. If you don’t have one, check out the tutorial video below for the alternative exercise.

1. Walking Pushups or Walking Spiderman Pushups
2. Tricep Dips
3. Dive Bombers
4. Static Reverse Plank (on forearms)
5. Ball Pull
6. 1 Leg Squat Extension (right)
7. 1 Leg Squat Extension (left)
8. Wall Sit
9. V-Up/Hip Lift
10. Side Plank Knee Lift (right)
11. Side Plank Knee Lift (left)
12. Superman
13. Burpees
14. High Knees
15. 3 Way Frogger
16. Surfer Jumps

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

12-Minute Leg & Arm Burnout HIIT: No Equipment, Fat Burning Home Workout

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Hi Everyone!

It’s been a busy fitness day here in the Bender household! I got off of work early, and the temperatures were in the 80s F (my favorite!) I took full advantage of the unexpected free time and got outside!

I went for a long walk in the sunshine. When I came home Jesse was just getting home from work and he wanted to try the workout I posted yesterday: Full Body 20-Minute HIIT: Legs, Cardio & Core. I went through the workout with him again. We did it for Reps instead of time, and went for 20-Reps per exercise. I have a feeling that my glutes are going to be feeling this workout tomorrow! They weren’t sore today, but I could definitely feel that I worked the same muscles two days in a row.

We followed that up with a very slow run (since I was so active today I really didn’t want to over-do the pace!) We did our 5K loop, and I took a few walking breaks on hills to make sure I didn’t overheat. We finished up with some stretching. It was so nice to have a day to just relax and move!

Today’s workout is an Arm & Leg Burnout HIIT. It alternates plyometric movements with pushup variations. The intervals are shorter than my typical workouts, so really push yourself to get in maximum reps and move as quickly as possible between each exercise.

I can’t wait until I can get back to doing all of these pushup variations again! They are such a great core workout! My belly is getting much bigger, so I have been doing pushups modified by placing my hands on a bench or the wall. I miss the full challenge, and it will be interesting to see how long it takes me to re-build my strength once baby is here.

I hope you enjoy today’s workout! It’s a quick one, so don’t be afraid to repeat it, or pair it with another workout!

Have fun!
Melissa

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

Equipment: Gymboss Interval Timer set for 24 Rounds of 10/20.

*The intervals are shorter so really push as hard as you can and get in as many reps as possible!*

1. High Knees
2. Sumo Pushups
3. Squat Jumps
4. Walking Pushups
5. Lunge Jumps
6. Single Leg Pushup (Alternating)
7. Plie Jump
8. Shoulder Tap Pushups
9. X-Jump
10. Supergirl Pushups
11. Heel Tap Squat Jump
12. Heel Tap Pushup

Repeat 2X=1 Round

Complete 1-3 Rounds
Optional: 30 Minutes of Cardio

Bender Fitness

Fitness Should Be Free

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Better Booty Workout: Glutes, Hamstrings, Thighs & Legs

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

30-Minute Full Body Home Workout & Fat Burn

33-Weeks Pregnant: Pregnancy, Fitness & Workout Update

15-Minute Interval Fat Burn: Home Workout

Standing Tummy & Thigh Workout: 10 Minutes Per Round

Core Galore Workout: 16-Minutes-Full Length Workout

20-Minute HIIT Boot Camp: Thigh & Belly Fat Burning Workout-No Equipment

Lean Lower Body: Dumbbell Home Workout

20-Minute Plyometric Pilates Fitness Fusion: BenderFitness & Sean Vigue Fitness

32-Week Fit Pregnancy Update

15-Minute Plank and Buns: Body Weight Home Workout for Abs & Glutes (No Equipment)

15-Minute Sculpted Body Home Workout with Dumbbells

HIIT: 15 Minute Cardio Cut Up: Full Length Home Workout

Arms + Full Body Home Workout Combo: 20-Minutes

Sculpt & Tighten: Full Body, No Equipment Home Workout + 15-Minute Cardio Fat Burn Challenge

Full Body, Real Time Home Workout: 19-Minutes

16-Minute Full Body Home Workout: Real Time

12-Minute Leg & Arm Burnout HIIT: No Equipment, Fat Burning Home Workout