Full Body 20 Minute HIIT: Legs, Cardio & Core

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Hi Everyone!

It’s time for a brand new workout! This workout focuses on Legs, Cardio & Core. I use a dumbbell, but if you don’t have one you can complete the exercises with body weight only. Focus on keeping good form for each exercise, and moving through the full range of motion. This will help you maximize the muscle activation and get the most benefits out of the workout.

I am almost 31-Weeks Pregnant now, but even if you aren’t pregnant this is a great workout! Move at your own pace, and push yourself to get in your maximum number of repetitions. I also posted the breakdown for those of you that prefer Reps over Timed exercises.

All of the core exercises in this workout are pregnancy safe, but they are still effective if you aren’t pregnant. I am incorporating exercises to activate the pelvic floor and transverse abdominals. I am hoping to prevent abdominal separation during my pregnancy (diastasis recti) by keeping my core strong throughout my pregnancy.

These are the workouts I posted this week. They are primarily from the BenderFitness archives so I can keep challenging everyone with great workouts throughout my pregnancy:

Sunday: 40-Minute Full Body Workout: Fat Burning Body Shaping Home Workout-Real Time
Monday: Tone It Up: Core, Legs & Arms Home Workout Combo
Tuesday: Quick Calorie Torching Home Workout
Wednesday: Shape & Cardio Home Workout: To Tone, Shape & Burn Fat All Over
Thursday: Butt Shaper Home Workout
Friday: Rest
Saturday: Toned Tush Fat Burner: Quick 16-Minute Home Workout-Real Time

This was last week’s 30-Weeks Fit Pregnancy Update. You can read about this past week’s pregnancy workouts here: Week 30-31 Pregnancy Update.

I hope you enjoy today’s workout!
Melissa

Equipment: Dumbbell (optional), Bench or Chair

Interval Timer: 20 Rounds of 10/50

or Reps:

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

Squat
Split Squat-Right
Split Squat-Left
Wide Leg Side Lunge-Right
Wide Leg Side Lunge-Left
High Knees
Russian Kicks
Burpees
Lunge Lift-Right
Lunge Lift-Left
Reverse Plank
Side Plank-Right
Side Plank-Left
Pelvic Tilt
Wall Sit Leg Lift Crunch
High Knees
Russian Kicks
Burpees
Lunge Lift-Right
Lunge Lift-Left

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

Squat: Part 1

Squat: Part 2

Split Squat: Part 1

Split Squat: Part 2

Wide Leg Side Lunge: Part 1

Wide Leg Side Lunge: Part 2

High Knees

Russian Kicks

Modified Burpee: Part 1

Modified Burpee: Part 2

Modified Burpee: Part 3

Modified Burpee: Part 3 with Jump

Lunge Lift: Part 1

Lunge Lift: Part 2

Lunge Lift: Part 2 Modificaiton

Reverse Plank

Side Plank

Pelvic Tilt: Part 1

Pelvic Tilt: Part 2

Wall Sit Leg Lift Crunch

Ready for Round 2?

Week 30-31 Pregnancy Update

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Hi Everyone!

I wanted to give you all an update on my pregnancy, and the workouts I got in this week. I did a lot of walking. I also tried Spinning for the first time this week! I enjoyed it so much that I went back for a second class!

The spinning class I took was a Power Spin class, so it incorporated Dumbbells and Arm exercises while you are on the bike. I went with my friend, Deena on Wednesday night, and Jesse joined us for a second class on Saturday. During the class there is a live DJ spinning and playing music videos to sync with the RPMs and help pace your workout. The studio we went through was having a sale on Groupon, so I took advantage of the sale & will be heading back for a few more classes. It’s fun to incorporate something new and different!

Deena & I after my first Power Spin Class

The more active I am the better I feel. I am amazed at what the human body is capable of. Watching my stomach grow, and feeling this baby getting bigger and stronger is such a great feeling. I want to keep doing everything I can to keep both of us healthy and happy. A lot of scientific research has shown that exercise in the Third Trimester has added benefits for baby including: decreased infant stress level, higher APGAR scores at birth, lower body fat % at birth (but not a lower birth weight), decreased risk for diabetes & obesity throughout the lifespan, and improved infant lung capacity, among other things!

I also feel like I am training for labor. The more I do to stay strong and healthy now can potentially help me have a smoother and faster delivery.

I am still working 40 hours per week as an Occupational Therapist. My patients always ask me how long I am going to keep working, and I keep telling them “Right up until I deliver this baby!”

Week 30+ Pregnancy Workouts

In addition to the workouts listed below, I incorporated daily squats or plies into my workout. I typically do this while I brush my teeth. I don’t count reps, I just keep going until my 2-minutes of tooth brushing is up in the evening.

Power Spin Class

Sunday: 30-Minute AM Walk + 45-Minute PM Walk
Monday: 30-Minute Walk
Tuesday: 3.3 Mile Run (33 minutes, 18 seconds-10:05 min/mile pace) + 2 Mile Walk
Wednesday: 20-Minute Walk + 45-Minute Power Spin Class with Dumbbells
Thursday: 30-Minute Walk
Friday: 60-Minue Walk Outside + Planks (Reverse, Right & Left Side Plank)
Saturday: 45-Minute Power Spin Class with Dumbbells + 3.25 Mile Walk
Sunday (today): This 20-Minute Full Body HIIT + 5 Mile Walk Outside

Pregnancy Feelings

Cravings:
None! I eat a wide variety of foods, and try to incorporate lots of fruits and vegetables. What I eat now will help shape the baby’s future palate, so I am trying to expose him to lots of healthy foods. I eat a lot of smaller, more frequent meals throughout the day.

Skin:
Feeling good! 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:
Good overall! Still feeling strong and healthy. Earlier this week I had unexplained evening energy, that kept me from wanting to go to sleep, but once I made myself get into bed I slept well.

Mood:
Very good. I can’t wait to meet baby boy! I think he is going to have a very sweet and active personality. Everyone keeps asking Jesse if I am having crazy mood swings, and luckily I am not! He keeps telling people that he think how active I am staying is helping me to have a super smooth and easy pregnancy, and I agree with him.

Body Image:
Feeling great! I am impressed by how my body has adapted to pregnancy & it’s ability to nurture this new human being. Clothing is getting trickier. All of my shirts that used to be long on me are getting progressively shorter as my pregnancy progresses. I do wonder how big my belly will be by the end of my pregnancy!

Baby’s Movements:
Craziness! He is all over the place, and you can see my stomach moving around from the outside. I can tell when he is taking naps, because I basically feel him moving around the rest of the day. Baby is about 15.7 inches this week, and around 3 pounds. I mainly feel him kicking and poking me near the right side of my ribs. It’s possible he is practicing gymnastics in there.

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.

Worries:
It turns out that I don’t qualify for FMLA (up to 12 Weeks of unpaid time off with job & health insurance protection that some US employees qualify for during maternity or other family medical events). I became pregnant about 1.5 months after switching jobs. Due to the fact that I will have been with my company for less than a year I don’t have any type of maternity leave. My option is to apply for a 30-Day Leave of Absence. My doctor said I will medically be ready to return to work after 6-weeks. I had been planning to take 12-Weeks off with Baby Bender so I am heart broken over this. Also, now my daycare options are all messed up, because baby will have to go so much earlier.

MD Visit:
I am still rotating through all of the doctor’s at my practice. They have all been very happy with my progress so far. Baby’s heart rate was in the 150s, and he was bouncing away like normal during my visit.

Overall:
Feeling & doing great! My bump is getting bigger by the day, and I love feeling Baby Bender move all the time. Jesse and I sing and talk to him constantly.

That’s my update! As I write this post I am 30-weeks and 5-days pregnant. If you have any Fit Pregnancy questions for me post them in the comments below or let me know on Facebook!

Melissa

Toned Tush Fat Burner: Quick 16-Minute Home Workout (Real Time)

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Hi Everyone!

It’s workout time again! Today’s workout is quick. It took me 16-Minutes per round, however, it’s done for repetitions so you might go through it even faster, or a bit slower. The main thing to worry about is that you are pushing yourself to move quickly between each exercise, with Good Form. Good Form is capitalized because it is that important!

You can also choose to go through each round HIIT style, aiming for maximum repetitions. If you want to do that you will set your interval timer for 10 Rounds of 10/50. Just watch the video first and make sure you know how to do each exercise.

Curtsy Lunge with Weight

I am filming a new workout today (for sure!) plus I am taking another spin class. I tried my first Spin Class on Wednesday. They had a great Groupon deal for the place I went so I have a package with 4-more classes. I am meeting a friend there, and it’s fun to get in a workout with people you enjoy spending time with. It’s another Power Spin Class with Dumbbells, and I like that it also works your arms.

I had my most recent Baby Check Up yesterday (I now go to the doctor every two weeks for checkups). Baby Bender is doing fantastic. He has a strong heart rate, and is SUPER active. My belly growth is right now track. Yesterday was the first time someone told me “You aren’t due until June?!?! You’re so big, I don’t know if you’ll make it that far!” It seems like all of a sudden my bump is growing not just weekly, but daily. Plus baby is kicking a lot so when I have a fitted shirt on you can see him moving all around, reaching and kicking.

I am not due until June 29th, and I am convinced Baby isn’t coming until the first week of July.

I hope you enjoy today’s workout! I will get a new one posted today!
Melissa

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

PPS If you want the most current notifications of new workouts & posts on my Facebook and Instagram pages I suggest subscribing to notifications. Both sites have recently changed their settings, so my posts are sadly reaching far fewer people on social media sites. If you opt in for notifications you will see more posts in your timeline, and get notifications on Facebook.

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

Or HIIT Style: Set your interval timer for 10 Rounds of 10/50 and go for Maximum Repetitions during each exercise. 10-Minutes Per Round.

1. Jump Squat
2. Weighted Curtsy Lunge (right)
3. Weighted Curtsy Lunge (left)
4. Tricep Leg Lift
5. High Knees
6. 1 Leg Hip Press (right)
7. 1 Leg Hip Press (left)
8. Burpee
9. Angel Abs
10. Frogger

Repeat 1-3X

Butt Shaper Home Workout: BenderFitness

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Good Morning Everyone!

Are you ready for today’s workout? I hope you said “Yes!”

Today’s workout is all about the lower body, and shaping/strengthening the muscles of your backside. This routine will work the gluteus muscles (your butt) from every angle. This will help create strength, balance, and shape through all of the muscles. Balanced glute muscles help maintain proper core and back alignment, and give strength/postural control to all of the exercises you do. A strong core, back, and glutes, are the foundation of your movements.

I did today’s workout for Reps and it took me just over 20-Minutes per round. I can still do all of the exercises in this workout at 30-Weeks pregnant, except the Prone Leg Lift. This exercise can be easily modified to be performed quadruped (on hands and knees, with core supported as you breath).

After my first Power Spin class with my friend Deena

I tried my first Spinning Class last night. It was a Power Spin, which incorporated dumbbells and I really enjoyed it! It was fun to mix it up with a whole new type of challenge! The class was fun, with a live DJ who spins based on RPMs of the music so that your peddling is driven by the beat of the music.

It was also easy to work at my own pace. I’m 30-weeks pregnant, so the ability to monitor my intensity level is important right now. I was able to get in over 15-miles of cycling work. Deena is a cycling Rock Star and makes it look easy!

I hope you enjoy today’s workout!
Melissa

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

Click the link to get your own Gymboss Interval Timer!

This workout can be performed as a HIIT 15 round 10/50 workout

I completed this workout for Reps.

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

1. Lunge Kick Switch
2. Warrior Deadlift (right)
3. Warrior Deadlift (left)
4. Pretzel (right)
5. Pretzel (left)
6. Side Squat Lift (right)
7. Side Squat Lift (left)
8. Kneeling Side Kick (right)
9. Kneeling Side Kick (left)
10. Down Dog Hop (right)
11. Down Dog Hop (left)
12. Plie Jump
13. Prone Leg Lift (right)
14. Prone Leg Lift (left)
15. Goddess Heel Lift

Repeat 1-3X

Shape & Cardio Home Workout: To Tone, Shape & Burn Fat All Over

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Good Morning Everyone!

It’s another day & time for another workout! I am having a great time going through the BenderFitness archives to pick out workouts to share with you. It gives me a great sense of accomplishment to realize that I have now filmed over 700 different home workouts! Cheers to adding to that number!

Keep your core strong during all pushups and planks, bend the elbows to 90 degrees. Keep a straight line from heels to hips to shoulders, and lower your body toward the floor.

Today’s workout is a full body workout. I use a bench for two moves in this workout, but you can use a chair or other sturdy surface. I also use a jump rope. If you don’t have one substitute high knees, or do rope less jumping (the same movement you would with a jump rope).

Yesterday I got in a great run outside. The sunshine was calling to me! I am slowing down more during my runs now, but they still feel amazing. Someone asked me if I feel like my belly is bouncing while I run, and I haven’t noticed that at all. I feel great, and I monitor my Rate of Perceived Exertion throughout the run (and any other workout) to make sure it isn’t to intense.

Slow & Steady! I monitor my pace by talking to the baby while I run to make sure I’m not to out of breath!

My core/abs still feel nice and strong, like they are supporting the baby and my body. I have no back pain or discomfort (knock on wood!)

I hope you enjoy today’s workout!
Melissa

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

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

Equipment: Chair or Bench, Jump Rope (High Knees or Ropeless Jumping can be substituted)

1. Jump Rope (timed)
2. Sumo Pushups
3. Leg/Hip Lift
4. Plie Jump
5. High Knees (timed)
6. Frogger
7. Butterfly Situps
8. Lunge Jumps
9. Surfer Jump
10. Tricep Dips
11. Bicycle Situps
12. Elevated 1 Leg Bridge (right)
13. Elevated 1 Leg Bridge (left)
14. Jump Rope (This wasn’t in the video, but I did an additional 5 minutes of jump roping)

Repeat 1-3X

Quick Calorie Torching Home Workout

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Hi Everyone!

It’s time for another workout! Today’s workout will get your heart rate up and have you working up a sweat. I did this one for repetitions. If you prefer intervals, check out the moves in the video and then set your timer for 12 Rounds of 10/50 and go for maximum reps.

In one exercise I use my bench to jump up onto. If you don’t have anything sturdy to jump on, you can substitute a regular squat jump. It is going to be back to back with a Squat Jump with Heel Tap. You will definitely feel the burn. Rest if you need to, but aim to get in as many jumps as you can.

During any jumping exercise be sure to land with a slight bend in your knees. This helps prevent jarring and protects your knee joint. If the jumps are to intense, you can substitute a stand and squeeze at the top of your squat. Always listen to your body. Don’t be afraid to challenge yourself with harder variations, but be aware that it’s okay to modify if you need to!

Have fun today!
Melissa

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

1. Jumping Jacks
2. Lunge Kick (right)
3. Lunge Kick (left)
4. Jump Up (or Regular Jump Squat)
5. Jump Squat with Heel Tap
6. Reverse Crunch
7. V-Up Toe Reach
8. Rocking Reach Through
9. Supergirl Pushups
10. Round Kick (right)
11. Round Kick (left)
12. Mountain Climber (100)

Repeat 1-3X

Tone It Up: Core, Legs & Arms Home Workout Combo

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Good Morning Everyone!

I posted two workouts below, so be sure to scroll down and get in both.

The first workout is done for Reps, and the second workout is done for Time. I like mixing up the challenge, because you use your muscles differently when you include both techniques. The first workout is a throwback from 2012! I filmed this workout the same day I ran an AM 5K. My 5K time on that day was 23:55. I always find the course I did that day challenging (perhaps because the race occurs in mid-July and it is always humid, or maybe because the first half is a long incline).

I don’t know when Baby Bender is going to be coming (he is due June 29th, but for some reason I think he will be born the first week of July), but if I do the same race this year I will most likely be walking the course.

The second workout is a great, quick Core & Arm HIIT that only takes 10-Minutes per round. You get to do this workout with Jesse, which is always fun! He is very entertaining and motivating throughout. Our Boot Camp classes always love him.

Let me know if you are trying both workouts or doing one today, and saving the second one for tomorrow.

The first workout I posted this week is: 40-Minute Full Body Workout: Fat Burning Body Shaping Home Workout. If you haven’t tried it yet, check it out!

Have fun!
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. Curtsy Lunge (alternating sides)
2. Leg Series (right)
3. Leg Series (left)
4. Incline Plank Crunch (right)
5. Incline Plank Crunch (left)
6. Toe Touch Situps
7. Side Plank Inner Leg Lift (right)
8. Side Plank Inner Leg Lift (left)
9. Quadruped Leg Series (right)
10. Quadruped Leg Series (left)
11. Walking Squat

Repeat 1-3X

Click the link to get your own Gymboss Interval Timer!

Equipment: Dumbbell and Interval Timer.

1. Burpee
2. Twisting V-Up
3. Walk the Plank
4. Russian Twist
5. Superman Push-up
6. Oblique Drops (right)
7. Oblique Drops (left)
8. Frogger Push-up
9. Side Plank Hip Drop with Leg Lift (right)
10. Side Plank Hip Drop with Leg Lift (left)

Repeat 1-3X

Burpee Jump

Twisting V-Up

Walk the Plank

Russian Twist

Superman Pushup (Part 1)

Superman Pushup (Part 2)

Oblique Drop

Frogger Pushup

Side Plank Hip Drop with Leg Lift

30-Week Fit Pregnancy Update

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Hi Everyone!

I am in the Third Trimester, which means that the countdown to meeting Baby Bender is winding down toward the conclusion! I still have a while left to go, but if the Third Trimester goes as quickly as the first two, Baby will be here before we know it! This week (on Wednesday) I will be 30-weeks pregnant.

Jesse and I had a super busy weekend. We got a lot done, but it seems like it should only be Friday night, and it’s already Sunday! How does the work week roll back around so quickly? I went for a walk yesterday and today, but I didn’t do a formal workout routine either day. We had a lot on our agenda Saturday (speaking at a Women’s Health Conference, spending time with my cousin from out of state & my sister, attending a Comic Convention), which meant all of our Saturday to-do list got shifted to Sunday. Grocery shopping, laundry, cleaning the house, cleaning our cars, etc, all got shifted to today. I wanted to film one to two workouts this weekend, and it just didn’t happen.

Beautiful Evening Walk.

It was nice to have a more physically restful weekend, but I do miss my regular workouts. Lately it has seemed like Jesse and I have so much to do around the house, or with our cars (I finally got mine back from my accident with the deer a few weeks ago!) that it’s bedtime before I know it! I have been getting outside to walk daily because the weather is nice and after our recent cold spell I want to soak it all in.

Last week my workouts looked like this:

Sunday: Boot Camp HIIT: 38-Minute No Equipment Full Body Workout

Monday: 3.1 Mile Walk + 50 Flights of Stairs

Tuesday: 2 Mile Walk + 50 Flights of Stairs

Wednesday: 5.01 Mile Easy Run (10 Minute, 16 second/mile pace)

Thursday: 3.14 Mile Walk

Friday: 49-Minute Walk

Saturday: 60-Minute Walk

Sunday (today): 30 Minute AM Walk to the Produce Store & Back, 45 Minute PM Walk

This week my goal is to get in more of my BenderFitness workouts, as well as running 1-3X. Unfortunately, I have to bring my car back to the shop tomorrow after work because the drivers side mirror isn’t adjusting, and one of the panels seems to be loose. If I get home in time I am planning on filming a Fit Pregnancy Core specific workout. It will still be a great core routine for anyone willing to try it, but it will incorporate all exercises that are safe pre-natally and-post partum.

I feel best when I am getting in some more challenging workouts (like HIIT and running). I still have no discomfort with running (knock on wood!) I move more slowly to make sure I am not over-doing it. Every direction you run from my house includes multiple hills, so I pace myself and talk during my runs to make sure my exertion level isn’t going to high.

Currently Reading

I am also taking time to prioritize some of the things I love, such as reading. I don’t know how much reading time I am going to have once the Baby is here and I want to get in as much as I can!

In general, my energy levels are great. My weight gain is on track. I am using Organic Coconut Oil on my skin daily & drinking 12-15 glasses of water per day to stay hydrated. I haven’t had any real cravings. Baby is super active all day long, and has some very intense kicks. My doctor said that I passed my Glucose test “With flying colors.” Basically, if it wasn’t for the super active baby & the round belly I wouldn’t even feel pregnant! I think exercise, and staying active is having a hugely positive impact on my body.

That’s my pregnancy update! Thanks for sticking with me, and all of the throwback workouts I have been posting. I can’t wait to be back on a regular filming schedule!

Melissa

Snacking on lots of fruit & veggies.

40 MINUTE FULL BODY WORKOUT: FAT BURNING BODY SHAPING HOME WORKOUT (REAL TIME)

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Hi Everyone!

It’s the start to a brand new week! Today’s workout is comprised of three parts, and will take 40-Minutes to complete the full workout.

If you don’t have time to complete the full 40-Minute workout, you can find the videos broken down by section here:

Jump Rope Workout
1 0 Minute Stability Ball Workout
20 Minute HIIT Workout

Remember, it’s okay to modify the workouts to fit your needs and your schedule. The most important thing is getting in consistent workouts and challenging yourself to push hard enough that the workout is a challenge for you.

Challenge yourself to use proper form throughout the workout. This set will work every part of your body, while providing a fantastic fat burn.

Yesterday I had the chance to speak at a Woman’s Health & Wellness Event. It was a wonderful event, and I met a lot of women from all different walks of life and talked about Sculpting a Fit Lifestyle. I got a chance to talk about fitness across the lifespan (as an Occupational Therapist I work primarily with elderly people, and I see the direct impact of health choices as people age). I want to give each and every one of you a big High Five & Pat on the Back for showing up here today to workout. You are making a choice that is going to impact you in a positive way throughout your life. Keep making these healthy choices. <3

29.5 Weeks Pregnant

Have fun today!
Melissa

PS: In this workout I incorporated a difficult move: Pistol Squats. I demonstrate using a chair for balance. When practicing this move, go as low as you can while still being able to press through the heel to stand. If it’s too difficult (it’s a tough one!) you can sit on the chair, extend one leg in front of you and stand. Continue alternating sides.

Part 1: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope (or do rope less jumping)

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Part 2: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Stability Ball.

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

Part 3: Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50 and a Chair or Bench.

-Squat/Lunge Jump
1. Warrior III (right)
-Squat/Lunge Jump
2. Warrior III (left)
-Squat/Lunge Jump
3. Hydrant (right)
-Squat/Lunge Jump
4. Hydrant (left)
-Squat/Lunge Jump
5. Alternating Pistol Squat Hop (*Check the post above for modification)
-High Knees
6. Angel Abs
-High Knees
7. Side Plank Reach (right)
-High Knees
8. Side Plank Reach (left)
-High Knees
9. Down Dog Hop (right)
-High Knees
10. Down Dog Hop (left)
-X-Jumps
11. Plank Walkout
-X-Jumps
12. Dips
-X-Jumps
13. Decline Spiderman
-X-Jumps
14. Side Plank Back Reach (right)
-X-Jumps
15. Side Plank Back Reach (left)

Done!!!!
Be sure to Cool Down and finish with some gentle stretching.

Full Body Workout: Dumbbells, Intervals & Body Weight Exercise Challenge

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Hi Everyone!

We are almost to the weekend! Are you ready for today’s workout? This is a full Body Workout that combines Dumbbells, Cardio, and Body Weight Intervals. Your body will be challenged in several different ways. You should definitely work up a sweat with this one!

To re-cap, so far this week’s workouts are:

Workout 1: 15-Minute Body Weight HIIT: Full Body Cardio Fat Burn

Workout 2: Boot Camp HIIT: 38-Minute No Equipment Full Body Workout

Workout 3: 15-Minute HIIT Burn Workout: Body Weight Home Workout

Workout 4: Bikini Butt & Leg Workout: Body Weight Exercises

Workout 5: That’s today! Full Body Workout: Dumbbells, Intervals & Body Weight Exercise Challenge.

Be sure to focus on keeping good form. Go at your own pace, but more fast enough to challenge yourself. Intensity during workouts makes a big difference. Working at a higher intensity burns more fat, and challenges your cardiovascular system as you build strength.

Last night I got in an awesome run outside with Jesse. We did 5-Miles. I am moving more slowly than I did pre-pregnancy, but running still feels fantastic. I will be posting an update, so be sure to check back!

Have fun today!
Melissa

PS I am on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness If you follow me on Instagram and Facebook please turn on notifications for my page. They have changed the settings for both, so despite having a large audience my posts are reaching much fewer people. They want me to pay advertising costs to allow more of the people who subscribe to my page to see my posts.

Reps: 10-20
Intervals: 10/50 seconds

Weights:

1. Squat to Lunge (right)
2. Squat to Lunge (left)
3. Romanian Deadlift
4. Man Maker Burpees
5. Weighted Sprinter

Cardio HIIT:

1. High Knees
2. Russian Kicks
3. Lunge Jump
4. Mountain Climber
5. X-Jump/Cheerleader Jump

Body Weight:

1. Down Dog Ab Plank
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Angel Abs
5. Oblique Pushups

*This workout can be repeated 1-3X. Listen to your body and maintain good form throughout each movement.
**This is an excellent full body workout for losing inches, and creating lean muscles

Bikini Butt & Leg Workout: Body Weight Exercises

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Good Morning Everyone!

It’s Wednesday already! Hopefully you have been enjoying the workouts so far this week!

To re-cap, so far this week’s workouts are:

15-Minute Body Weight HIIT: Full Body Cardio Fat Burn

Boot Camp HIIT: 38-Minute No Equipment Full Body Workout

15-Minute HIIT Burn Workout: Body Weight Home Workout

Today’s routine is focused on working your lower body. You don’t need any equipment, although you can always add some dumbbells into the routine to increase the challenge.

Today I am 29-Weeks Pregnant. Yesterday I wasn’t feeling very well so I took an Active Rest day. I went for a walk with Jesse. I got in over 10,000 steps for the day, and did some pelvic wall tilt exercises to keep my core strong. I am feeling much better today.

I hope you all enjoy today’s workout!
Melissa

PS You can let me know what you think of the workout, or tag me in your photos on Instagram & Twitter: @BenderFitness I am also on Facebook: www.facebook.com/MelissaBenderFitness

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

1. Long Jump Burpees
2. Side Leg Lift (right)
3. Side Leg Lift (left)
4. Squat Kickback (right)
5. Squat Kickback (left)
6. Leg Series (right)
7. Leg Series (left)
8. Runners Lunge Kick (right)
9. Runners Lunge Kick (left)
10. Squat Kick (alternating)
11. Cheek to Cheek Plank
12. Plie Jump
13. Scissor Abs
14. Heel Pulse Squat

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

15-Minute HIIT Burn Workout: Body Weight Home Workout

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Good Morning Everyone!

I hope you’re ready for today’s workout! It’s only 15-Minutes per Round, so you can stack it or pair it with another workout for a longer routine. Today I included two other short workouts that can be paired with this one. I got a lot of great feedback from the 38-Minute HIIT Boot Camp Workout I posted yesterday, to let me know people really enjoy the longer workouts. We will definitely keep that in mind when we film future workouts!

Today’s workout options:

15-Minute HIIT Burn Workout: Body Weight
4-Minute Standing Lower Body Workout
10-Minute Jump Rope Workout

If you do one round of each your total workout time will be 29-Minutes. I like to aim for 30-60 Minutes total workout time. The important thing is making a routine that works with your schedule so that you can be consistent. Consistency is key to results.

I hope you enjoy today’s workouts!
Melissa

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

Equipment: Chair or Bench

Squat Jump
High Knees
Low Jack
Side Plank Reach-Right
Side Plank Reach-Left
Single Arm Burpee
Sumo Squat Twist-Right
Sumo Squat Twist-Left
Curtsy Lunge
Dips
Decline Shoulder Tap Pushup
Reverse Plank Leg Lift
Low Jack
High Knees
Squat Jump

Repeat 1-4X

Optional: Pair with 30-Minutes Cardio of Choice

Squat Jump

High Knees

Low Jack

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Single Arm Burpee

Single Arm Burpee: Part 2

Sumo Squat Twist

Curtsy Lunge

Dips: Part 1

Dips: Part 2

Decline Shoulder Tap Pushup: Part 1

Decline Shoulder Tap Pushup: Part 2

Reverse Plank Leg Lift

Equipment: Gymboss Interval Timer set for 4 Rounds of 10/50

1. Surfer
2. Step Up with Kick Back (left)
3. Step Up with Kick Back (right)
4. Sumo Squat Twist

Repeat 1-5X.

*If pairing with the Jump Rope Workout alternate routines. IE: Lower Body/Jump Rope/Lower Body/Jump Rope.

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X

Boot Camp HIIT: 38-Minute No Equipment Full Body Workout

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Good Morning Everyone!

It’s workout time! I have a brand new workout for you today! We did this workout in our Boot Camp class last Tuesday. I am showing you the routine with the modifications that I did. For those of you that are already familiar with my workouts I also give some options for some Core Exercise variations that are currently off limits for me, but will increase the intensity of the abdominal workout sections.

Don’t be afraid to push hard. I am maintaining a moderate pace during the workout, to ensure that I don’t over-do it, but if you aren’t pregnant (or have any other underlying health conditions), don’t be afraid to push yourself! Go at a pace that challenges you!

I am almost 29-Weeks pregnant, so my baby belly is getting very round! My high knees aren’t as high & I have to modify some exercises. You will see in the video some of my core variations. These variations are very effective exercises even if you aren’t pregnant. If you are pregnant all of the wall sit and pelvic tilt variations I show are great exercises to keep your core strong, and help prevent abdominal separation.

In this routine I do a couple of pushup and plank exercises. If you are pregnant, only do these exercises if you can keep your abdomen engaged (while maintaining your breathing-not sucking in and holding your breath). You can modify these and perform them at an angle (for example, standing against a wall), which I did for several of the exercises. This will decrease abdominal pressure. If your abs start to feel fatigued, choose the angled variation. Increased intra-abdominal pressure can cause abdominal separation (diastasis recti). If you perform any exercises that causes the middle of your abs to point out like a mohawk that means that the transverse abdominals aren’t holding your abs together, and there is increased pressure on the middle of your abs. If that occurs you can skip the exercise and perform a pelvic tilt against the wall. This will help strengthen the transverse abs, which run horizontally across your abdomen, and keep everything pulled in through the middle.

If you are having any issues with your pelvic floor, do the squeeze variations instead of jumping. When you squeeze, focus on full range of motion, and engaging/lifting the pelvic floor at the top of the movement.

Remember, there is always a way to modify a workout to make it suit your needs.

I hope you enjoy today’s workout!
Melissa

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

PPS Baby Bender always gets super active when I sit down to write a blog post. I think that means he is saying hello to everyone! <3

Set Your Interval Timer for 25 Rounds of 40/50.

*Cardio of Choice: 40-Seconds Before Each Exercise
*For a Low Impact Variation: Any Jump can be modified to a Squeeze at the top of the movement. And Plank or Pushup can be performed at an angle or against the wall.

Sumo Squat
Squat Kick
Alternating Warrior
Reverse Plank Leg Lift
Hip Thrust-Right
Hip Thrust-Left
Pelvic Tilt Wall Sit (or Heel Tap Abs)
Heel Slide Abs
Pelvic Tilt Crunch (or V-Up)
Table Kick-Right
Table Kick-Left
X-Jump
Sumo Pushup
Walk the Plank
Chatarunga Pushup
Side V-Up-Right
Side V-Up-Left
Wall Sit Leg Lift
Static Lunge Hop-Right
Static Lunge Hop-Left
Burpee
Side Plank-Right
Side Plank-Left
Gentle Squat Twist (or Angel Abs)
Jump Squat

Cool Down
You can repeat this workout 1-2X. I did 1X, plus warm-up and cool-down.

Sumo Squat: Part 1

Sumo Squat: Part 2

Sumo Squat: Part 3

Squat Kick: Part 1

Squat Kick: Part 2

Squat Kick: Part 3

Alternating Warrior: Part 1

Alternating Warrior: Part 2

Alternating Warrior: Part 3

Reverse Plank Leg Lift: Part 1

Reverse Plank Leg Lift: Part 2

Hip Thrust: Part 1

Hip Thrust: Part 2

Wall Sit Pelvic Tilt: Part 1

Wall Sit Pelvic Tilt: Part 2

Heel Slide Abs: Part 1

Heel Slide Abs: Part 2

Pelvic Tilt Crunch: Part 1

Pelvic Tilt Crunch: Part 2

Table Kick: Part 1

Table Kick: Part 2

X-Jump: Part 1

X-Jump: Part 2 Modified

X-Jump: Part 2

Sumo Pushup: Part 1

Sumo Pushup: Part 2

Walk the Plank: Part 1

Walk the Plank: Part 2

Walk the Plank: Part 3

Chatarunga Pushup: Modified: Part 1
*Regular Variation performed from Plank on the Ground

Chatarunga Pushup: Modified: Part 2
*Regular Variation performed from Plank on the Ground

Side V-Up: Part 1

Side V-Up: Part 2

Wall Sit Leg Lift

Static Lunge Hop: Part 1

Static Lunge Hop: Part 2

Burpee (Modified): Part 1

Burpee (Modified): Part 2

Burpee (Modified): Part 3

Side Plank

Squat & Twist: Part 1

Squat & Twist: Part 2

Squat Jump: Part 1

Squat Jump: Part 2

Advanced Core Modifications:

V-Up: From the floor, with arms stretching overhead, lift your body to form a V and reach toward your toes.

Angel Abs: Drop knees to right of hands, stretch out, and bring them up to the left of your hands. Try to keep your hands as still as possible during the movement.

15-Minute Body Weight HIIT: FULL BODY CARDIO FAT BURN (Awesome Home Workout!)

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Hi Everyone!

I am planning to film a brand new workout today, but in the mean time I wanted to share this workout that I filmed back in September. This one is from just before I got pregnant & it is a great full body HIIT Cardio Fat Burner. You don’t need any equipment, and you will work everything!

The full length video and photo breakdowns of today’s workout are below.

I haven’t gotten in my workout yet today, but I will! I have challenged myself to go up/down my stairs 10X per hour today until I get my workout done. It’s an easy way to get in some exercise while I get stuff taken care of around the house.

StitchFix: https://www.stitchfix.com/referral/5752949

Non-fitness related, but fun: My latest ‪#‎StitchFix‬ came in! They offer maternity clothes, but I requested to continue getting regular clothes instead so I can keep wearing them after my pregnancy. My stylist, Deena Green, has done an awesome job at picking items that will fit during and after pregnancy.

If you want to try the service this is my referral link: https://www.stitchfix.com/referral/5752949 You can request my stylist in the comments if you want to! I am not affiliated with the company at all, but they offer referral bonuses to any of their users (a $25 product credit). I have been using the service since September, and have LOVED everything I received!

Are you guys interested in seeing more lifestyle related posts in addition to workouts? This would include more recipes, fashion, body image, my transition to being a new mom…my focus would still be fitness, but I would be sharing more of my personal experiences and lifestyle. Let me know what you think!

I hope you enjoy today’s workout!
Melissa

PS You can let me know what you think of the workouts on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

PPS If you’ve ever wondered what it’s like behind the scenes when we film a workout it’s a lot like this:

Foam Rolling or Cat Cuddle Time?

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

Burpees
Plank Heel Press
Reverse Plank Leg Lift
Rotating Side Plank
Burpees
High Knees
Jump Squat
Russian Kicks
X-Jump
High Knees
Mountain Climbers
Down Dog Spider-Right
Down Dog Spider-Left
Temple Tap Abs
Mountain Climbers

Repeat 1-3X

Burpee: Part 1

Burpee: Part 2

Plank Heel Press

Reverse Plank Leg Lift

Rotating Side Plank

High Knees

Jump Squat: Part 1

Jump Squat: Part 2

Russian Kicks

X-Jump: Part 1

X-Jump: Part 2

Mountain Climbers

Down Dog Spider: Part 1

Down Dog Spider: Part 2

Temple Tap Abs

Ready for Round 2?

Full Body Home Fat Burn

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Hi Everyone!

I hope you are ready for today’s workout! Today’s routine is a Full Body Fat Burn. This one is set up for Reps, but you can easily make it into a timed HIIT workout with your interval timer. Either technique will give you a great workout. If you go for Reps focus on keeping rest in between each exercise as minimal as possible.

Yesterday I shared the Shape Your Body Home Workout. If you haven’t tried it yet, you can check it out now.

Tonight Jesse and I teach our last Group Yoga class of the semester. I am going to miss our class and students, but I am excited to have more time. I want to film more new workout to share with everyone, but with working full time, teaching, and preparing for baby there just hasn’t been enough time!

I hope that you enjoy today’s throw back workout! I will work on getting a new workout (or two!) posted this weekend.

Have fun!
Melissa

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

Or HIIT Style: 12 Rounds of 10/50.

Equipment: Something sturdy to step up on (chair, bench, step)
Stability Ball (Optional)

1. Side Step Up (right)
2. Side Step Up (left)
3. Plank Jack
4. Ball Pull Abs/Floor Pull
5. Ball Pull Butt/Floor Pull
6. Criss Cross Mountain Climber
7. Lunge Kick (right)
8. Lunge Kick (left)
9. Seated Leg Lift (right)
10. Seated Leg Lift (left)
11. Knee Tap Squat Jump
12. Bicycle Abs

Repeat 1-3X

Optional: Pair with 30-Minutes Cardio of Choice

Shape Your Body Home Workout

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Hi Everyone!

I hope you are having a good day, and you are ready to get in a great workout! If you haven’t tried yesterday’s workout yet you can find it here: 20-Minute HIIT: Jump & Squat Lower Body Workout.

Today’s workout utilizes weights, but you can also choose to do the exercises with Body Weight only. Choose the variation that is best for you. You should be able to complete the reps with good form, but still feel challenged by the workout routine.

Last night Jesse and I got in a great Boot Camp class. We switched it up and did a 35-Minute HIIT workout, instead of two 20-Minute HIIT workouts. It was a great challenge. We will be filming the workout for you soon. This is our last week teaching group classes this semester, so we will have a little bit more time after this week.

I am officially in my Third Trimester of pregnancy! I feel like it is flying by! Pretty soon I will have a little baby boy to introduce to you all! He is moving around as I type this. 🙂

I am off to work. I hope you all enjoy today’s workout. Let me know what you think on Instagram & Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness

Melissa

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

*These exercises can be done with weights, or body weight.

*On the bent over rows I was lifting the bar to high. If you are trying that exercise, you should be lifting the bar to your upper abs/lower rib cage.
Repeat 1-3X

1. Bulgarian Split Squat (right)
2. Bulgarian Split Squat (left)
3. Bent Over Row (lift to upper abs, not chest!)
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Good Morning
7. Heel Tap Prone
8. Walking Pushups
9. Dolphin Pose/Plank
10. Weighted V-Up

20 Minute HIIT: Jump & Squat Lower Body Workout

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Hi Everyone!

Today’s workout is all about Squat Variations! Changing your foot placement and movement patterns during different types of squats will activate and recruit different muscle groups. This routine will work your butt and legs from every angle.

I utilized Jump Rope cardio bursts for an extra burn, but you can choose any cardio variation you would like. Some other good ones are High Knees, Burpees, Mountain Climbers, or any other movement that will get your heart rate up. Remember, you can modify these workouts to suit your own needs. As long as you are challenging yourself you are on the right track. I especially like today’s workout because I don’t have to make any pregnancy modifications! I can go through this one without any changes.

Tonight Jesse and I teach Boot Camp. It’s our last Boot Camp class of the semester. I will miss everyone who is attending our classes right now. The good news is that means we will have more time to film new workouts! I have so many workouts to share, and blog post topics that I want to write about, and I just haven’t had enough time!

I am doing more extensive studies and research into Pelvic Floor Health, and Diastasis Recti. I will be writing an article about those topics, but I want to be sure I am drawing from the best scientific studies and information out there. As an Occupational Therapist I have access to a lot of great research and resources, and I want to utilize that information. I have to do a lot of continuing education hours to maintain my license, so I am focusing on these areas right now. I also have an upcoming training on Delaying Parkinson’s Disease through exercise.

Typically I focus on the broader aspects of fitness and health, which apply to a wide variety of people, but if there are certain topics that you are interested in please let me know! If I don’t have the answers, I enjoy learning about new areas of health and wellness.

I hope you enjoy today’s workout routine! Let me know if there is a topic you want to read about in the future. I have a list of topics that I am itching to write about!

Have fun!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness. Both Facebook and Instagram have changed their settings, so you can opt in for notifications from my page if you want the quickest updates!

30/50 Second Intervals. Jump Rope (or alternative cardio between each exercise).

1. Prisoner Squat
-Jump Rope
2. Elevated Plie Squat
-Jump Rope
3. Warrior Squat
-Jump Rope
4. Deep Squat
-Jump Rope
5. Sumo Squat
-Jump Rope
6. Split Squat (right)
-Jump Rope
7. Split Squat (left)
-Jump Rope
8. Wide Squat
-Jump Rope
9. Narrow Squat
-Jump Rope
10. Single Leg Squat (right)
-Jump Rope
11. Single Leg Squat (left)
-Jump Rope
12. Plie Squat
-Jump Rope
13. Pendulum Squat
-Jump Rope
14. Lateral Squat
-Jump Rope
15. Overhead Squat

Repeat 1-3X

Bulgarian Split Squat Standing

Bulgarian Split Squat: From standing lower your hips directly down, keeping the chest lifted.
Knees stay behind your toes.

Pendulum Squat: Knee and toes face forward as you lift your leg.

Full Body Home Workout with Tight Stomach Toning Workout

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Hi Everyone!

It’s that time again, Workout Time!

Today’s workout combines two older workouts. I actually did this combo twice this week: once last Tuesday with our Boot Camp class, and once yesterday with Jesse. We combined both workouts for one continuous HIIT session, which was about 32-minutes long total.

I did a lot of pregnancy modifications throughout the Tight Stomach Toning Workout. Unfortunately we didn’t have enough time to film the full combo with the modifications, so I posted links to both original videos below.

Some of my modifications:

Crescent Plank was performed from a Quadruped (all fours) position with focus on keeping the core engaged.
V-Up Hip Lift: I substituted a Wall Sit Pelvic Tilt (Wall sit with knees at a 90 degree angle, and use the abdominal muscles to tilt your pelvis away from the wall. Great pregnancy safe core exercise that engages the Transverse Abs & Pelvic Floor.
Side Plank Leg Lift: I stuck to a regular side plank.
Toe Tap Situps: Wall Sit Leg Lifts-Alternating Legs and focusing on core engagement.
Slow Mountain Climber: I did High Knees Marching, focusing on slow lifts and core engagement. You can also do mountain climbers from an elevated/angled position to decrease abdominal pressure.
1/2 Burpee & Burpee: Modified Wall Burpee.
I added a 20 lb dumbbell to my Warrior III on both sides.

I am trying to make sure I don’t put excessive pressure on my abdomen during core exercises so I can prevent Diastasis Recti (abdominal separation) during my pregnancy (as much as possible). There are plenty of core exercises that I limit, although physically I still feel great doing them. Unfortunately, you can follow every precaution to prevent Diastasis Recti throughout your pregnancy and still have it occur during Labor or the end stages of labor, but for most women the gap will close with some work. I will be writing an article specifically about that, I just haven’t gotten around to it yet.

I hope you enjoy today’s workouts!
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

Or HIIT Style: 10 Rounds of 30/50 with 30-Seconds of Cardio High Knees Between Each Round.
*If the plank variations are to difficult, an alternative option is to hold a static plank. Choose a length of time that is challenging for you. As you build strength with correct form you will be able to progress to the more difficult variations.

1. Crescent Plank (right)
2. Crescent Plank (left)
3. V-up/Hip Lift
4. Side Plank Leg Lift (right)
5. Side Plank Leg Lift (left)
6. Toe Tap Situps
7. Slow Mountain Climber
8. Knee Drop Plank
9. Boat Twist
10. 1/2 Burpee (no pushup)

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

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

*30 Seconds of Cardio In Between Each Round

Squat Jump
2. Hip Press-Right
3. Hip Press-Left
4. Surrender Squat
5. Warrior III-Right
6. Warrior III-Left
7. Surfer
8. Supergirl
9. Marching Glute Bridge
10. Side Plank-Right
11. Side Plank-Left
12. Forward/Backward Lunge Hop-Right
13. Forward/Backward Lunge Hop-Left
14. Plie Pulse with Heel Lift
15. Burpees

Repeat 1-3X

Squat Jump: Part 1

Squat Jump: Part 2

Hip Press: Part 1

Hip Press: Part 2

Surrender Squat: Part 1

Surrender Squat: Part 2

Surrender Squat: Part 3

Surrender Squat: Part 4

Surrender Squat: Part 5

Warrior III: Part 1

Warrior III: Part 2

Surfer: Part 1

Surfer: Part 3

Surfer: Part 4

Supergirl

Supergirl Modified

Marching Glute Bridge: Part 1

Marching Glute Bridge: Part 2

Side Plank

Forward Backward Lunge Hop: Part 1

Forward Backward Lunge Hop: Part 2

Forward Backward Lunge Hop: Part 3

Plie Pulse with Heel Lift: Part 1

Plie Pulse with Heel Lift: Part 2

Burpee: Part 1

Burpee: Part 2

Ten Exercises for Tighter, Stronger & More Toned Arms & Legs

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Good Morning Everyone!

Today’s workout is focused on building strength and shape in the body. Often people think that to get a great shape they need to do a ton of cardio to burn fat. Burning fat is great, but you also need to build muscle. Muscle is what gives your body shape and strength. It also improves your metabolism.

Many women are afraid of building muscle because they worry more about the number on the scale than the way they look and feel. Even if the scale is moving more slowly than you want (or not budging at all) you will see the signs of fat loss and strengthening. Your body shape changes, your metabolism and energy improve. Your endurance and physical abilities improve, and this is linked to improved confidence and a more positive body image. So go ahead, grab some weights and challenge yourself!

I also posted a 10-Minute Jump Rope Workout below to pair with this routine. Personally, I always find jump rope challenging (in a good way), sometimes frustrating (I always seem to step on the rope when I am filming), and fun. It adds a great full body cardio blast to any workout to increase the burn.

Update on my workouts: For the last two days I have been flat out Exhausted. That capital E is on purpose, that is how tired I have been. I did not get in any formal workouts. I did a lot of general activity around the house after work on Friday and yesterday, but I did not hit my steps. I aim to get at least 10,000 steps per day, but I was around 5000-6000 both days. I took a looooong nap yesterday and got plenty of sleep last night so I am planning a workout for today. I know that the more I move the better I feel, so I want to get back on track, while also respecting the fact that I am almost 28-weeks pregnant and definitely going to be more tired than normal!

Keep an eye out for a future workout featuring Baby Bender in his adorable onesie!

I have been cooking up a storm. Yesterday’s new food trial was homemade hummus. Yummy! Do you have a favorite hummus recipe? There are so many great variations!

Have fun with today’s workout!

Melissa

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

and on Facebook: www.facebook.com/MelissaBenderFitness.

Aim for 8-12 Reps Per Exercise with Good Form & a Challenging Weight
*If using body weight reps can be increased to 15 or 20.

1. Wide/Narrow Squat
2. Warrior Deadlift (right)
3. Warrior Deadlift (left)
4. Lunging Fly
5. Goddess Twist
6. Runners Lunge Row
7. Romanian Deadlift
8. Split Squat (right)
9. Split Squat (left)
10. Supergirl Row

Repeat 1-4X

Repeat 1-4X

15-Minute Flab-u-less Arm Workout

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Good Morning Everyone!

I have a quick 15-Minute Per Round Arm Workout for you today. This workout alternates cardio bursts with different weighted exercises to help shape and sculpt strong, lean muscles. So grab some dumbbells and get ready to sweat!

Last night Jesse and I taught a 60-Minute Yoga class (he shows all of the full versions of moves right now, and I do some pregnancy modifications throughout the class). We followed it up by a nice walk outside. It was a more gentle workout day for me. For those of you that wanted a more challenging workout I posted: the Kickin’ Cardio Fat Blast & Love Handle Loser Core Workout combo.

I got a lot of great feedback on Facebook and Instagram for that workout routine, so I am glad you guys liked it and found it challenging!

I try to respond to as many comments as I can, but even if I don’t get to them all, I am looking!

I hope you enjoy today’s workout! I am off to work. TGIF!

Melissa

Equipment: 2 Dumbbells

30/50
30 Seconds Cardio, 50 Seconds Max Reps

-Cardio
1. Lunge and Curl (right)
-Cardio
2. Lunge and Curl (left)
-Cardio
3. Chair Pose Tricep Extension
-Cardio
4. Bent Over Row with Kickback (right)
-Cardio
5. Bent Over Row with Kickback (left)
-Cardio
6. Reverse Lunge Fly
-Cardio
7. Plank Down Dog Drag
-Cardio
8. Weighted Sit-up
-Cardio
9. Weighted Side Plank
-Cardio
10. Weighted Side Plank
-Cardio
11. Romanian Dead Lift

Repeat 1-3X

Lunge and Curl

Reverse Lunge Fly

Weighted Side Plank

Row with Kick Back

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