Full Body HIIT Workout: No Equipment Home Cardio Fat Burn

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Hi Everyone!

Today’s workout is a throwback workout! It’s from my  HIIT the New Year Hard Workout Challenge series. This is a full body workout. This routine utilizes some unique movement variations and combinations.

I have taught this workout in my group boot camp class as well, and the class enjoyed it. You can repeat this workout up to 3X to increase the intensity of your workout today. You can also choose to pair this workout with some bonus cardio: running, jumping rope, walking, or swimming.

Today I stuck to running for my workout. Jesse and I got in a 5.5 mile run outside. It was cold, and I was not moving very fast, but it felt great to get outside and run. I am enjoying being pregnant, but I am definitely looking forward to being able to run hard again. I always go a little bit slower when I run with Jesse, because we talk the entire time, but I miss being able to run hard when I want to.

I got my second pregnancy food craving today, and it was for vegetables! I had to stop what I was doing and make myself some vegetables. I’m glad the little guy wants to eat healthy, so I wasn’t going to say no!

veggie mix

Mixed Vegetables in Chicken Broth

I hope you enjoy today’s workout! Let me know what you think in the comments below of on Instagram: @BenderFitness or Facebook: www.facebook.com/MelissaBenderFitness.

Melissa

PS Today’s Challenge move video is below, but you can also find them on Instagram!

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50 seconds. 

1. Low Jack Burpee
2. Heel Tap Plank
3. Step Out Pushups
4. Reach & Tap Plank
5. Hip Thrust (Alternating)
6. Surfer Burpee
7. Triple Kick (right)
8. Triple Kick (left)
9. Table Kick (right)
10. Table Kick (left)
11. Lunge Jump Burpee
12. Punch & Crunch
13. Twisted V-Up (right)
14. Twisted V-Up (left)
15. Toe Touch Hip Lift

Repeat 1-3X
Optional: Add 30 Minutes Cardio

Bonus Challenge Move:

 

 

 

No Equipment: Full Body Workout: 20 Minutes HIIT Per Round

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Hi Everyone!

It’s workout time! Today’s workout will take 20-Minutes Per Round, and will work your entire body. You don’t need any equipment. Push yourself to get in the maximum number of repetitions during each interval. Even during High Knees, push yourself. Toward the end of the workout I give the 5-second push countdown at the end of High Knees to encourage a little bit more oomph!

The more you put in, the more you will get out of the workout. I did this workout on Tuesday 2X through with my Boot Camp Class. I also posted today’s challenge move on my Instagram: @BenderFitness. I also included the video below, so scroll down past the workout breakdown and photos for today’s challenge move.

I am currently 23-Weeks Pregnant and I feel like my belly is getting bigger and rounder every day! Baby Bender is super active, and kicks/flips all the time. Some people have expressed concern for my workouts, but I self monitor throughout every exercise, and will modify as necessary. My doctor’s (with my practice I have 5 of them) are all aware of my workouts, and continue to approve and encourage me to continue my exercise program and running.

23-Weeks Pregnant

23-Weeks Pregnant

One exercise that a lot of women begin to have trouble with as their pregnancy progresses is Burpees. I purposefully slow way down on my burpees to ensure that I am maintaining core engage and good form. I filmed a quick Burpee Modification clip that is good for anyone (pregnant or otherwise) that is struggling with Burpees.

 

I hope you all enjoy the workout today! It felt great to get back on camera and share a new workout with you all!
Melissa

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

*30 Seconds of Cardio In Between Each Round

  1. 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

IMG_2074

Squat Jump: Part 1

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Squat Jump: Part 2

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Hip Press: Part 1

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Hip Press: Part 2

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Surrender Squat: Part 1

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Surrender Squat: Part 2

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Surrender Squat: Part 3

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Surrender Squat: Part 4

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Surrender Squat: Part 5

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Warrior III: Part 1

IMG_2085

Warrior III: Part 2

IMG_2086

Surfer: Part 1

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Surfer: Part 3

IMG_2088

Surfer: Part 4

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Supergirl

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Supergirl Modified

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Marching Glute Bridge: Part 1

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Marching Glute Bridge: Part 2

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Side Plank

IMG_2096

Forward Backward Lunge Hop: Part 1

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Forward Backward Lunge Hop: Part 2

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Forward Backward Lunge Hop: Part 3

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Plie Pulse with Heel Lift: Part 1

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Plie Pulse with Heel Lift: Part 2

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Burpee: Part 1

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Burpee: Part 2

 

 

 

 

 

Tone Your Tush & Arm and Back Home Workout Combo

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Hi Everyone!

Today’s Workout combo starts with a workout for your Tush & Thighs and finishes with a quick workout for your Arms and Back. You can complete each workout once, or repeat them for a longer/more intense workout.

I like the flexibility of keeping each round of the workout short because you can always make time to fit at least one round of a quick workout into your day.

The first workout is focused on your lower half. Having strong glutes is more important than just having a nice and shapely backside. Your glutes help maintain your pelvic and postural alignment. So having a toned tush benefits more than just the fit of your jeans! Your glutes are the largest and strongest muscles of your body. That means that having a muscular lower body can help increase your metabolism. It will also help you make gains in your strength and athleticism. Strong legs provide support for your knees, and ankles, increasing stability, and decreasing your risk of falls and injury as you age. Are you ready to workout your butt, and reap the benefits? Did I mention that a strong, round butt, also looks great? 😉

The second workout is focused on your arms and back. You will need dumbbells and a chair or bench. Select a weight that is challenging for you, but still allows you to complete all repetitions with proper form.

I have also posted today’s Bonus Challenge Move on Instagram: @BenderFitness. I am doing a March Movement Challenge where I will post a different bonus move every day. Today’s move is a Plank Crunch Burpee.

 

#BenderFitnessChallenge Move Day 4: Plank Crunch Burpee. Squat down and jump your feet back. Keep the feet hip distance apart. Press your hips back toward your right foot. Press forward to plank, jump or step the feet forward and jump up. Repeat, pressing toward the left foot. Complete all reps, alternating sides. Beginner: 10 Reps. Intermediate: 15 Reps. Advanced: 20 Reps. Repeat 1-3X today. You can do this in addition to today’s workout combo: www.BenderFitness.com or on its own. I will be posting a modification for Burpees for the pregnant ladies who want to stay more low impact tonight when I get home from work! #benderfitness #MarchMovement #challenge #workout #fitness #23weekspregnant #fitpregnancy #burpees

A video posted by Melissa Bender (@benderfitness) on

This weekend I will also be posting a pregnancy update. I feel like my belly is suddenly growing by leaps and bounds, and I want to update everyone on how that is affecting my workouts.

Have fun with today’s workout combo!
Melissa

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

1. Lunge Hop (right)
2. Lunge Hop (left)
3. Squat Jump
4. Hip Thrust
5. Side Plank Hip Drop (right)
6. Side Plank Hip Drop (left)
7. Side Frog Mountain Climber
8. Leg Series (right)
9. Leg Series (left)
10. Bird Dog Heel Press

Repeat 1-3X

toned-tush-003

Repeat 1-5X

  1. Bicep Curl to Press
  2. Row-Right
  3. Row-Left
  4. Arm Extension
  5. Shoulder Press to Tricep Drop

quick arm & back yt

 

 

 

 

 

10-Minute HIIT: Interval Core Workout for Tighter & Stronger Abs

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Hi Everyone!

Today’s workout is all about the core! I am jealous of today’s workout. I can’t wait until I get back to a normal, full core workout without any modifications! Being that I’m 23-Weeks Pregnant today it will still be a while before I am back to some of these moves. Tonight I will be teaching a 60-minute group yoga class, so that will be my workout for the day.

This routine is a 10 Minute Interval Core Workout. When I filmed this workout, by the end of this one my abs were burning! I love core workouts, and this one was no exception. It’s quick, but it can be repeated or combined with a quick interval cardio workout like the Cardio 15 Minute High Intensity Workout, 8 Minute Cardio Fat Stripper or a Treadmill Workout.

Today is Day 3 of my March Movement Challenge. Each day I am posting a different challenge workout move on my Instagram: @BenderFitness

 


You can do today’s challenge move in addition to the workout.
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

Repeat the exercise 1-3X today. If you are taking part in the challenge and want to share your progress with me use the hashtag: #BenderFitnessChallenge or just tag me & Jesse in your videos. Jesse’s Instagram is: @BenderCrosby1

I hope you enjoy today’s workout! I also hope my abs return to this shape after I have Baby Bender! That workout series will be coming your way once I am cleared for exercise after giving birth.

Work those abs for me!
Melissa

Max Reps during each 50 second interval, 10 seconds of rest
(Beginners may shorten working interval to 30 seconds, Intermediate: 40 seconds)

1. Spiderman Pushup
2. Bicycle
3. Crunch Tap
4. Side Plank Hip Lift with Elbow (right)
5. Side Plank Hip Lift with Elbow (left)
6. Leg/Hip Lift
7. Windshield Wiper Plank
8. Temple Tap Abs
9. V-Up
10. Plank Crunch

Repeat 1-4X

Optional: Pair with 20-30 Minutes Cardio of Choice

V-Up
Plank Crunch

 

 

 

 

Quick Full Body Workout: Burn, Sweat & Sculpt: 15 Minute HIIT Home Workout

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Hi Everyone!

Today’s workout is only 15-Minutes per round, so you can increase the intensity by repeating the workout, or get in one hard round. This is a HIIT workout, so the goal is to really push yourself to get in the maximum number of reps you can during each exercise. Never sacrifice form for speed. Form is always number one!

Having accurate form and full range of motion for each exercise ensures that you are recruiting the targeted muscles during each exercise.

Don’t forget: It’s March Movement Challenge Day 2! In addition to this workout the challenge move today is a Hip Press. I posted the video on my Instagram: @BenderFitness

 

I will also post the video here, but I am having some trouble getting it uploaded onto my computer this AM, so it will have to wait until I get home from work. I am finally starting to feel a little bit better. I still have a runny nose and cough, but I can tell that my cold is improving, so I should be able to film some new workouts soon!

I hope you enjoy today’s workout!
Melissa

Click the link to get your own Gymboss Interval Timer!
15 Rounds: 10/50 Second Intervals 

1. Burpee
2. Hip Lift/Elbow Tap Side Plank (right)
3. Hip Lift/Elbow Tap Side Plank (left)
4. Tuck Jump
5. Pendulum Hop
6. Hip Thrust (right)
7. Hip Thrust (left)
8. Shoulder Tap Pushup
19. Sumo Squat Jump
10. Angel Abs
11. Frogger
12. Forward/Backward Lunge (right)
13. Forward/Backward Lunge (left)
14. Cross Donkey Kick
15. Hip Lift Hook

Repeat 1-3X

 

 

Quick Lower Body HIIT: 15 Minutes Per Round & Daily Movement Challenge

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Good Morning Everyone!

I hope you’re ready for today’s workout! One round of this workout will take 15-minutes, but you can repeat it if you are looking for a more intense challenge. This workout is focused on the lower body.

The movements that I selected utilize several exercises that will maximize the activation of the muscles of your lower body during each movement. By isolating the right and left let we are increasing the challenge, and helping the body to find balance. Just as we are Right or Left handed, we have a dominant leg. When you work one leg at a time it helps you to find balance and keep the stronger side from compensating or sharing part of the load.

In addition to today’s workout I also posted a Challenge Move. For the month of March I am hosting a March Movement Challenge. That means I will post one exercise per day to be performed on it’s own or in addition to your workout of the day.

Today’s challenge move is the Warrior Split Squat. I have posted a picture tutorial and a video tutorial below:

Warrior-Split-Squat_Directions

Warrior Split Squat Directions

The challenge goal for today is to get in Reps of this exercise per leg. I will be posting my video on Instagram: @BenderFitness & a daily video on Instagram of each challenge move.

Beginner: 5-10 Reps Per Leg
Intermediate: 10-15 Reps Per Leg
Advanced: 15-20 Reps Per Leg

Have fun with today’s workout and today’s workout challenge move!
Melissa

Interval Timer: 10 Rounds of 30/50.

*30 Second Cardio Intervals Between Each Exercise: Lunge Jump/Jump Squat

  1. Sit to Stand (Right)
  2. Sit to Stand (Left)
  3. Split Squat (Right)
  4. Split Squat (Left)
  5. Elevated Runners Lunge (Right)
  6. Elevated Runners Lunge (Left)
  7. Single Leg Toe Tap Step Up (Right)
  8. Single Leg Toe Tap Step Up (Left)
  9. Elevated Glute Bridge (Right)
  10. Elevated Glute Bridge (Left)

Repeat 1-3X.

Lunge Jump

Lunge Jump

Jump Squat

Jump Squat

Sit to Stand: Part 1

Sit to Stand: Part 1

Sit to Stand: Part 2

Sit to Stand: Part 2

Split Squat: Part 1

Split Squat: Part 1

Split Squat: Part 2

Split Squat: Part 2

Elevated Runner's Lunge Lift: Part 1

Elevated Runner’s Lunge Lift: Part 1

Elevated Runner's Lunge Lift: Part 2

Elevated Runner’s Lunge Lift: Part 2

Single Leg Toe Tap Step Up: Part 1

Single Leg Toe Tap Step Up: Part 1

Single Leg Toe Tap Step Up: Part 2

Single Leg Toe Tap Step Up: Part 2

Elevated Glute Bridge: Part 1

Elevated Glute Bridge: Part 1

Elevated Glute Bridge: Part 2

Elevated Glute Bridge: Part 2

 

 

 

Full Body Workout: Head to Toe, From the Ground Up: Home Workout (20 Minutes)

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Hi Everyone!

I hope you’re ready for a great workout! This one is an oldie, but a goodie. Jesse and I filmed this workout in 2013 at our old house. I forgot how much you could hear the traffic going by where we used to live! We had no central air, so we had to keep the windows open to keep the air moving in the house.

This routine combines timed cardio bursts, with repetition exercises. You will get the benefit of strength focused moves/challenge along with cardiovascular fat burning. I have the reps broken down based on level below. Choose the amount of reps that will challenge you. Listen to your body, but don’t be afraid to try it at the next level if you can maintain good form on the exercises for the extra reps.

I am still fighting off my cold. I went for a walk today, but that was as much as I wanted to push myself. I wanted to get my blood flowing, without over doing it. Sometimes a little bit of exercise can make you feel so much better.

I still have a new 20-Minute HIIT Boot Camp workout to share with you all & another standing core workout planned.

I hope you enjoy this routine!
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

*Cardio options: High Knees, Jump Rope, Jumping Jacks, Mountain Climbers or Burpees

1. 60 seconds cardio
2. Bicycle
3. Sumo Push-ups
4. Warrior Switch
5. 60 seconds cardio
6. Rotating Scissor taps
7. Switching Ab Reach Through
8. Plie Pulse/Jump
9. 60 seconds cardio
10. V-Ab Reach Through
11. Monkey Push-ups
12. Lunge Jumps
13. 60 seconds cardio

Repeat 1-3X

 

 

 

Lean, Strong, Tight: Full Body Home Workout

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Hi Everyone!

Today’s workout is a Full Body Workout. This routine can be repeated, and I recommend timing yourself to see how many times it takes you to get through each round. Focus on form during each exercise, and really push yourself.

I filmed this workout for reps, but you can also set your interval timer for 13 Rounds of 10/50, if you prefer to do it HIIT style. I use a barbell in one exercise, but you can substitute Dumbbells, or do the movement with body weight.

My plan was to film two workouts this weekend, but my cold/sore throat just doesn’t want to go away! I am hydrating, gargling salt water, and drinking tea with honey. I will have to see what the day brings, but right now it looks like rest is going to be my best friend.

Yesterday I did an Interview with SweatStreamTV & Millionaire Hoy. You can find a link to the Podcast here: Melissa Bender Interview: Keeping Fitness 100% Free + Balancing Life & Fitness. I hope you all enjoy the interview. It was a lot of fun getting to talk about fitness, youtube and blogging.

I hope you enjoy today’s workout & I hope that I am back to 100% and able to work out with you all soon!

As I type this, Baby Bender is practicing his acrobatics in my tummy, so I think he wants me to say “Hello” to everyone on his behalf.

Have fun!
Melissa

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

Beginner: 10 reps, 50 Mountain Climbers and Russian Kicks
Intermediate: 15 reps, 75 Mountain Climbers and Russian Kicks
Advanced: 20 reps, 100 Mountain Climbers and Russian Kicks

1. Mountain Climbers 
2. Right Toe Reach
3. Left Toe Reach
4. Crescent Knee Plank (right)
5. Crescent Knee Plank (left)
6. Squat Lift
7. Russian Kicks
8. Full Leg Series (right)
9. Full Leg Series (left)
10. Cheek to Cheek Plank
11. Butt Lift
12. Jump Kick (right)
13. Jump Kick (left)

Repeat 1-3X

 

 

Melissa Bender Interview: Keeping Fitness 100% Free + Balancing Life & Fitness

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Hi Everyone!

I wanted to share this video of my interview with Millionaire Hoy & SweatStreamTV. It’s a chance for you all to get to know me a little better, and maybe learn something about me that you didn’t know!

We talk about a lot of topics from my fitness philosophy to my diet. If you have any questions or comments feel free to post them below. It’s been a while since Jesse and I did our last Questions and Answers video. We love hearing your questions and getting a chance to respond personally to your comments and fitness concerns.

I have a cold & sore throat, so if I sound funny during the podcast that’s why. I am doing everything I can to fight this cold off naturally, but a doctor’s visit might have to be in my future.

I hope you enjoy the interview! It was a pleasure talking to Millionaire Hoy. He has a great fitness channel that is worth checking out.

Melissa

Fat Burn Body Toning: Full Body Workout-Real Time Shape & Sculpt 20 Minute Home Workout

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Hi Everyone!

Are you ready for today’s workout? This is a great full body routine, with some fun and different exercise moves. This routine combines repetitions with cardio bursts. This will help sculpt and shape your body, while burning fat at the same time.

If you have some weights (dumbbells or barbell) to use during the warrior deadlift, I recommend using them. If you don’t, the exercise can be completed with body weight. I especially like the Hip Press movement in this routine. It’s a different movement, and it’s very effective. Let me know what you think of the workout in the comments below! I recommend timing the workout to see how long each round takes you. It’s a great way to track your progress. As you grow stronger & more fit, you will be able to move through the workout more quickly, with less rest breaks. Remember, Form always wins out over Speed in HIIT workouts, so don’t sacrifice form for speed.

22 weeks pregnancy baby bump

22-Weeks & 2 Days Pregnant-Baby Bump

I am already looking forward to my post-baby workouts. I miss pushing hard during workouts. You can see in the photo above that my bump is growing more and more every day! I am interested to see how my body changes after giving birth.

I have missed working out the last few days. Sadly, Jesse’s grandmother passed away, so we were away for the funeral. Plus, I caught a cold. I am hoping that with plenty of fluids and water it clears out and I can film a great workout today.

I hope you all enjoy the workout,
Melissa

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

Beginner: 10 reps, 30 seconds High Knees
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

1. High Knees
2. Hip Press (right)
3. Hip Press (left)
4. High Knees
5. Temple Tap Abs
6. Heel Tap Abs
7. High Knees
8. Warrior Deadlift (right)
9. Warrior Deadlift (left)
10. High Knees
11. Plank Step (right)
12. Plank Step (left)
13. High Knees
14. Triangle Hip Lift
15. Sideways Boat
15. High Knees

Repeat 1-3X

 

 

 

Standing Lower Body: Highly Effective Low Impact Workout

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Hi Everyone!

I hope you are ready to start the weekend off with a great workout. Today’s workout is a throwback workout that I filmed about a year and a half ago, after I was rear-ended in a car accident. I am 100% fine now, so don’t worry when I mention it in the video!

I have received a lot of messages and comments yesterday and today because there wasn’t a new workout posted. Sadly, Jesse’s grandmother passed away. We have been mourning her, and have her funeral this morning. She was a wonderful woman, and we have been blessed to have her in our lives. I am not ignoring you (or the website). If you are ever looking for a new workout, and I don’t have one posted, there are over 700 different workouts on this site. It’s easy to browse them on my Fitness page on Pinterest: BenderFitness on Pinterest.

I hope you all enjoy today’s workout. I will get more posted this weekend when we get home. I also have a new recipe to share with you.

Have a wonderful start for your weekend & work up a good sweat!
Melissa

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

1. Squat
2. Wall Sit Leg Lift (right)
3. Wall Sit Leg Lift (left)
4. Around the World Lunge (right)
5. Around the World Lunge (left)
6. Step-Up (right)
7. Step-Up (left)
8. Split Squat (right)
9. Split Squat (left)
10. Sit to Stand (right)
11. Sit to Stand (left)
12. Side Step Up Lift (right)
13. Side Step Up Lift (left)
14. Goddess Squat Reach (right)
15. Goddess Squat Reach (left)

Repeat 1-3X

godess-2Bsquat-2Breach

 

 

 

 

20-Minute Arms & Abs HIIT: Home Workout

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Hi Everyone!

I hope you are feeling great, and ready for today’s workout! We are already halfway through the work week, so hopefully you got in some great workouts already. Did you try yesterday’s Round Butt, Strong Legs: 20 Minutes Per Round Workout?

Today’s workout is a throwback workout. This workout is focused on cardiovascular fat burning, and sculpting your arms and abs. You can repeat it up to 3X, and/or pair it with 30-minutes of cardio of choice. When I filmed this workout I paired one round with a 3-mile run.

As always, focus on getting in the maximum number of reps you can during each interval, with good form. I also posted a breakdown for reps, for those of you that prefer that workout style. You can even do a round of HIIT and a round of Reps to really mix up the challenge.

Jesse and I taught Boot Camp last night, so we have a new Boot Camp workout to film for you. It’s a challenging 20-Minute HIIT that I look forward to sharing with you.

Let me know what you think of today’s workout!
Melissa

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

15 30/50 Second Intervals

or

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

*Eqiupment:
-Weights are optional. I use two dumbbells in this workout. I also use a jump rope, but rope less jumping or high knees can be substituted. 
–Gymboss Interval Timer

1. X-Plank (right)
2. X-Plank (left)
3. Boat with Tricep Extension
4. Plank Jack
5. Leg Lift/Bicep Curl (right)
6. Leg Lift/Bicep Curl (left)
7. Eagle Reach
8. Ground Push-up
9. Reverse Forearm Plank
10. Hip Lift
11. Side Plank Hip Lift (right)
12. Side Plank Hip Lift (left)
13. Boat Press and Kick
14. Temp Tap Abs
15. Russian Twist

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

 

 

 

Round Butt, Strong Legs: 20 Minutes Per Round: Second Trimester Workout

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Hi Everyone!

I hope you’re ready for a new workout! Today’s workout is all about the lower body. For this workout you will need a chair or a bench. I use a dumbbell in this workout, but that is optional. You can also choose to do bodyweight only. I like adding weights, because it increases the challenge of the workout, and helps you to achieve results more quickly.

I filmed this workout as a HIIT interval workout, but you can also do it for Reps if that is your preference. The breakdown for both is below. If you’re feeling up to it you can even try a round of each. Let me know which style you prefer and which you find more challenging.

I am just shy of 22-weeks pregnant now (over 5 months!), and my baby bump has really popped out! It was strange seeing myself on video. I asked Jesse if my bump was really that big. It seems to look so much smaller when I see myself in clothing or the mirror. It’s interesting to see how much your body changes during pregnancy. I feel great, healthy and strong. Baby Bender seems to be popping out more. He is also super active. Either he already loves Burpees or he is an acrobat in training. Sometimes he kicks or flips so hard that it makes me jump!

I hope you enjoy today’s workout!
Melissa

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

Set your interval timer for 15 Rounds of 30/50.
*30 Seconds of Cardio before each exercise.

or

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

  1. Elevated Hip Thrust
  2. Step Up with Kickback-Right
  3. Step up with Kickback-Left
  4. Double Side Leg Lift-Right
  5. Double Side Leg Lift-Left
  6. Kneeling Warrior III-Right
  7. Kneeling Warrior III-Left
  8. Reverse Plank Heel Tap
  9. Plie Squat
  10. Wall Sit Hip Tilt
  11. Dip with Leg Lift
  12. Quadruped Heel Press-Right
  13. Quadruped Heel Press-Left
  14. Side Step Leg Lift-Right
  15. Side Step Leg Lift-Left

Repeat 1-3X

Hip Thrust: Part 1

Hip Thrust: Part 1

Hip Thrust: Part 2

Hip Thrust: Part 2

Step Up with Kick Back: Part 1

Step Up with Kick Back: Part 1

Step Up with Kick Back: Part 2

Step Up with Kick Back: Part 2

Double Side Lift: Part 1

Double Side Lift: Part 1

Double Side Lift: Part 2

Double Side Lift: Part 2

Double Side Lift: Part 3

Double Side Lift: Part 3

Kneeling Warrior III: Part 1

Kneeling Warrior III: Part 1

Kneeling Warrior III: Part 2

Kneeling Warrior III: Part 2

Reverse Plank Toe Tap: Part 1

Reverse Plank Toe Tap: Part 1

Reverse Plank Toe Tap: Part 2

Reverse Plank Toe Tap: Part 2

Plie Squat: Part 1

Plie Squat: Part 1

Plie Squat: Part 2

Plie Squat: Part 2

Wall Sit Hip Tilt: Part 1

Wall Sit Hip Tilt: Part 1

Wall Sit Hip Tilt: Part 2

Wall Sit Hip Tilt: Part 2

Dip with Leg Lift: Part 1

Dip with Leg Lift: Part 1

Dip with Leg Lift: Part 2

Dip with Leg Lift: Part 2

Dip with Leg Lift: Part 3

Dip with Leg Lift: Part 3

Quadruped Heel Press: Part 1

Quadruped Heel Press: Part 1

Quadruped Heel Press: Part 2

Quadruped Heel Press: Part 2

IMG_2068

Side Step Leg Lift: Part 1

Side Step Leg Lift: Part 1

Side Step Leg Lift: Part 2

Side Step Leg Lift: Part 2

Side Step Leg Lift: Part 3

Side Step Leg Lift: Part 3

 

 

Plyo Cardio Fat Burning Home Workout: No Equipment Cardio

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Hi Everyone!

How are you feeling after yesterday’s Core Cardio Fat Burn workout? Today’s workout is a full body plyometric workout that will get your heart rate up and help you work up a sweat.

With HIIT workouts (High Intensity Interval Training) you always want to push yourself to get in as many reps as you can during each 50-second interval. You have 10-seconds of rest between each exercise. I have found it useful to keep a notebook or piece of paper near by to jot down my number of reps for each exercise. Then, when I go for round 2 (or repeat the workout another day) I try to beat the number of reps I hit the first time.

When I teach my fitness classes I encourage my students to do the same thing, especially during the tough exercises. I will say “Aim to get in at least 10 Burpees this time” or “Set your mental goal for however many you are going to get in this time” and they consistently say it helps them to push harder than they would have otherwise. It can also make the interval feel like it goes by faster, because instead of focusing on how much longer you have to last, you are focusing on making sure you hit your goal before that timer goes off! That small change in how you view the time and workout, can make it go by more quickly.

Do you have any techniques that help you really maximize your HIIT workouts? If you do, let me know in the comments below.

I planned on filming a new workout today, but Jesse and I ended up going for a 3.1 mile walk outside instead. I have felt super tired all day, and just wasn’t feeling up to filming. The baby has been super active today so maybe he is using up all of my energy to practice his Burpees! I plan to film the workout tomorrow evening after work, so there will be a new one, it’s just going to be up a bit later. In the mean time, I hope you enjoy this throw back workout!

Have fun, and let me know how you do with the workout by tagging me on Instagram or Twitter: @BenderFitness or commenting below or on my Facebook page.
Melissa

Click the link to get your own Gymboss Interval Timer!

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

Max reps 50 seconds, 10 seconds rest. 

1. Cross Donkey Kick
2. Jump Rope (or Ropeless Jump)
3. Surfer Burpee
4. Jump Rope
5. Lunge Hop Switch
6. High Knees
7. Mountain Climber
8. High Knees
9. Russian Kicks
10. High Knees
11. Jump Kick (right)
12. Burpee
13. Jump Kick (left)
14. Burpee
15. Punching Side Lunge Hop

Repeat 1-3X

noname-34 noname-33

 

 

 

 

 

Core Cardio Fat Burn: Body Weight HIIT Workout: 15 Minutes Per Round

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Hi Everyone!

It’s time to start a new week! That means it’s a brand new day to start out strong and get in a great workout. This is a throwback workout, but I am also filming a new workout today. It will be up either tonight or early tomorrow.

This workout incorporates moves to strengthen your midsection from every angle to create a strong, slim and balanced core, while also burning fat. When you work the core it is important to recruit the muscles from the front, side and back of your abdomen to get visible results.

A strong core will help you have better form and posture, and protect your spine during daily activities.  Jesse enjoyed this workout as well, and finds that keeping his core strong helps with his running form, speed and endurance. For runners a strong core means you can maintain form during longer and faster runs, which makes your stride more efficient.

10944861_895399597171468_4354170180732292672_n

Yesterday Jesse and I both took advantage of the weather (66 Degrees F in Pittsburgh during February is basically unheard of!) and ran outside. Jesse got in 13.1 Miles, and incorporated speedy mile repeats into his workout. I ran 4 miles and finished with a 1 mile walking cool down. My running paces have slowed down because I am now 21-weeks pregnant, but running feels fantastic.

Baby Bender is already super active. Jesse has been able to feel him kicking since about 19-weeks, and every day I notice him moving around more and more. Exercise and cardio are great for both baby and mother during pregnancy.

running 21 weeks pregnant

21 Weeks and 3 Days Pregnant: Easy Paced Run, Followed by 1 Mile Walk.

I hope that you all enjoy today’s workout! See you later with a new one!

Melissa

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

 

Click the link to get your own Gymboss Interval Timer!

Set your timer for 10 Rounds of 40/50.

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

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

High Knees
Plank Crunch
Plank Jack
Side Plank Reach Through
Rainbow Plank: Part 1
Rainbow Plank: Part 2
Down Dog Cross & Lift: Part 1
Down Dog Cross & Lift: Part 2
Pushup to Hip Thrust: Part 1
Pushup to Hip Thrust: Part 2
Knee Drop Plank

 

 

 

 

20-Minute Per Round: Full Body Home Workout to Shape & Sculpt

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Hi Everyone!

It’s workout time! Today’s workout will take 20-Minutes per Round. This is a full body workout. I do use two 20-pound dumbbells and a chair during this workout. In this workout I alternated 30 seconds of dumbbell exercises between each 50-second interval.

The format for this routine is a little bit different, but it is really great for your body to switch up the challenge. For the last two exercises I used a chair, but you can also use a stability ball or a bench.

Using a chair for back extensions was tricky, because technically the surface you are on should come up to the hinge area of your hip (where you bend). It is much easier to position correctly on a stability ball. I chose to use the chair in this workout because not everyone has a stability ball at home. The other option is to substitute a Superman for this move. When I create my workouts I try to think of functional alternatives to equipment that most people will have available at home.

Now that I am pregnant Superman’s are off limits to me, because I can’t lay on my stomach right now.  My substitution is a quadruped (on all fours-hands and knees) variation of Supergirl. Get on all fours and stretch out your opposite arm and leg, alternating sides. If you are pregnant, be sure to pull in the transverse abs and support your core and back any time you are in a quadruped position, or a plank position. If you are unable to engage the core (think of it as using the muscles to hug your baby), you should stop doing these exercises. I will be writing more about Diastasis Recti, and exercises to prevent and heal it soon, but if you are unable to support the core you are more at risk of developing an ab separation.

You can complete this workout for time, or for reps. Remember, you can always modify the workout to suit your personal needs. Form is more important than speed. As you become stronger and more efficient in your movements, you will be able to increase the speed & intensity of the workout.

I hope you enjoy the workout!

Melissa

 

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

Or

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

   -In/Out Squat
1. Knee Crunch Extension
   -In/Out Squat
2. Squat to Forward Reach
   -In/Out Squat
3. Bridge March
   -In/Out Squat
4. Squat to Side Leg Lift (right)
   -In/Out Squat
5. Squat to Side Leg Lift (left)
   -Lunge Rotation
6. Side Plank Knee Rotation (right)
   -Lunge Rotation
7. Side Plank Knee Rotation (left)
   -Lunge Rotation
8. High Knee Step
   -Lunge Rotation
9. Standing Hydrant (right)
   -Lunge Rotation
10. Standing Hydrant (left)
   -Romanian Deadlift
11. Split Leg Lift (right)
   -Romanian Deadlift
12. Split Leg Lift (left)
   -Romanian Deadlift
13. Side Lunge Dumbbell Reach (alternating)
   -Romanian Deadlift
14. Back Raise/Extension
   -Romanian Deadlift
15. Butt Lift

Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio of Choice

 

In/Out Squat
Knee Crunch Extension: Part 1
Knee Crunch Extension: Part 2
Squat to Forward Reach: Part 1
Squat to Forward Reach: Part 2
Bridge March
Squat to Side Leg Lift: Part 1
Squat to Side Leg Lift: Part 2
Lunge Rotation
Side Plank Knee Rotation: Part 1
Side Plank Knee Rotation: Part 2
High Knees March
Standing Hydrant
Romanian Deadlift
Split Leg Lift: Part 1
Split Leg Lift: Part 1
Side Lunge Dumbbell Reach (alternating)
Back Raise/Back Extension
Butt Lift

 

 

 

Tight Thighs, Tight Tummy Home Workout: 15 Minutes Per Round

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Hi Everyone!

This is a fun and quick workout that had me dripping sweat, and feeling the burn. This workout uses plyometric movements to sculpt your lower body, and core exercises that will challenge you from every angle.

You can do this workout once or repeat it. Each round takes 15 minutes. This is also a great workout to improve your VO2 Max. It will challenge you cardiovascularly while promoting lean muscle mass.

Tonight I am teaching a yoga class. If you are looking for a low impact workout and stretch today you can pick a yoga routine here: Yoga Workouts. I had planned on filming a new workout last night, but it has been a very rough and exhausting week at work. I took a 70-minute nap, and did a 30-minute walk instead. I needed to get moving. Exercise always helps me feel better and more energized, but I definitely needed the rest. Baby Bender is moving a lot more now. Jesse can actually feel him kicking and stretching when he touches my tummy already.

I hope you all have fun and enjoy the workout!

Melissa

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

10/50 Second Intervals. 10=Rest. 50=Max Reps. 

1. Windshield Wiper Plank (Plank Taps)
2. Squat Jumps
3. Angel Abs
4. Lunge Jumps
5. Side Plank Elbow Tap (right)
6. Squat Jumps
7. Side Plank Elbow Tap (left)
8. Lunge Jumps
9. Bicycle Abs
10. Squat Jumps
11. Hip Drop Plank (right)
12. Lunge Jumps
13. Hip Drop Plank (left)
14. Squat Jump
15. Lig Lift/Hip Lift

Repeat 1-3X
Optional: Repeat 1-3X

Chicken Spinach Artichoke “Lasagna” by Stephanie’s Recipes

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Hi Everyone,

One of my good friends, brought over a bowl of absolutely delicious Chicken Spinach Artichoke “Lasagna” for Jesse and I this weekend. Since Saturday I have been eating it every day. Jesse asked for some today…I told him I finished the leftovers for lunch today. It was so good that I might have eaten it all…without sharing any with him. Whoops!

I enjoyed eating it so much that I forgot to take a picture! Luckily, I have the teaser picture that Stephanie sent me when she told me she was bringing some over for me (us).

Stephanie did all of the hard work, writing, and cooking this recipe. I just got the benefits of eating, but she was happy to share the recipe with all of you. In fact, I have a few more of Stephanie’s Recipes that will be popping up on BenderFitness.com over the next few weeks!

This recipe uses a Rutabaga (apparently they are called Swedes outside of the USA). I have never cooked with Rutabaga before, but it was delicious. In the past, when I made Lasagna with vegetables instead of noodles, I have always used sliced Zucchini. This was a delicious change.

Rutabaga’s are high in antioxidants, fiber, Vitamin C, potassium and zinc. It is a low calorie, nutrient rich food, that can help you feel full and help boost weight loss. One resource I found online stated that Rutabaga helps decrease PMS symptoms and improves endurance.

I will definitely be making this recipe again. Do you cook with Rutabaga? Any good recipes to share? Let me know in the comments below! You can also find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Remember, part of creating a Fit and Healthy Lifestyle includes making foods that you will enjoy. Don’t be afraid to experiment with new things! If you like what you are eating you are more likely to create a healthy and sustainable diet. Often there are small adjustments that can make traditionally decadent or high calorie meals a little bit healthier.

Happy Cooking!
Melissa

PS I have several more recipes from Stephanie that I will be posting over the next few weeks, so be sure to check back!

spinach artichoke lasagana nutrition info

Nutrition Info for Spinach Artichoke Lasagna-Based on 9 Servings-Using MyFitnessPal.com Recipe Importer

Ingredients: Makes 8-10 Servings

1 lb chicken breasts
2 boxes frozen spinach
1 can artichoke hearts
4 oz cream cheese
2 cup low fat cottage cheese
1 large rutabega
1 jar alfredo sauce
1/4 cup parmesan cheese
1/4 cup mozzarella cheese
1 tablespoon olive oil-divided in half

Salt, pepper, garlic powder, red pepper flakes

  • Season chicken with salt, pepper, garlic powder and red pepper flakes. Heat half of the Olive Oil (1/2 Tablespoon) in a large skillet. Add chicken. When fully cooked, set aside. When cooled, slice chicken into strips.
  • Peel Rutabaga and spiralize with large noodle blade, or slice thinly. Add the rest (1/2 Tablespoon) Olive Oil to skillet and cook rutabaga until soft (approximately 5-10 minutes). Set aside.
  • Cook spinach and drain well.
  • In a Large Bowl, combine cream cheese, cottage cheese, spinach (cooked and drained well), artichoke hearts (drained and roughly chopped), and cheeses. Season to taste with salt, pepper, garlic powder and red pepper flakes.
  • In a Greased 9X12 inch pan, spread layer of Alfredo Sauce. Add layer of rutabaga, layer of sliced chicken strips, then Spinach Artichoke Mix. Continue to layer, ending with artichoke mixture. If desired sprinkle the top with extra cheese.
  • Bake at 375 degrees 45 minutes-1 hour.

Enjoy!

spinach artichoke lasagna recipe

Core & Arms Workout Combo

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Hi Everyone!

Today I have a Core & Arms Workout Combo for you. These are two of my older workouts. We haven’t had time to film any new workouts, but we have some new ones on the agenda to be shared.

This workout combo combines two workout videos. Each video will take 10-Minutes. Jesse teaches the workout in one video, and I teach the workout in the second. All you need are some dumbbells and a chair or bench to sit on. During these workouts focus on form, and getting in the max number of reps.

I hope you liked yesterday’s Ultimate Body Weight Workout. We taught a HIIT version of it in our Boot Camp class last night. Tonight I will update the description to include the pregnancy variations I used in class. The class did the full version of the workout, but there were a couple of moves I needed to modify to protect Baby Bender. I am 21-Weeks pregnant today, so I am officially counting down the second half of my pregnancy. It’s going so fast!

I also have a recipe to share with you all. I will be posting it this evening. Be sure to check back!

Have fun with today’s workouts!
Melissa

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

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

 

Equipment: 2 Dumbbells, a Chair or bench.

  1. Bicep Curl-Right
  2. Bicep Curl-Left
  3. Chair Lift Leg Extension
  4. Shoulder Press
  5. Tricep Drop
  6. Row-Right
  7. Row-Left
  8. Leg Extension Abduction-Right
  9. Leg Extension Abduction-Left
  10. Sit to Stand

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

Bicep Curl: Part 1

Bicep Curl: Part 1

Bicep Curl: Part 2

Bicep Curl: Part 2

Chair Lift Leg Extension: Part 1

Chair Lift Leg Extension: Part 1

Chair Lift Leg Extension: Part 2

Chair Lift Leg Extension: Part 2

Shoulder Press: Part 1

Shoulder Press: Part 1

Shoulder Press: Part 2

Shoulder Press: Part 2

Tricep Drop: Part 1

Tricep Drop: Part 1

Tricep Drop: Part 2

Tricep Drop: Part 2

Row: Part 1

Row: Part 1

Row: Part 2

Row: Part 2

Leg Extension Abduction: Part 1

Leg Extension Abduction: Part 1

Leg Extension Abduction: Part 2

Leg Extension Abduction: Part 2

Sit to Stand: Part 1

Sit to Stand: Part 1

Sit to Stand: Part 2

Sit to Stand: Part 2

 

 

 

 

Ultimate Body Weight Workout: Full Length

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Hi Everyone!

It’s workout time! Today’s workout is an oldie, but a goodie. I had originally filmed this workout as a tutorial, but I got a lot of requests to complete a full length video version of the workout. This is a full body workout, that mixes timed exercises with repetitions. I also encourage you to time the entire workout to see how long it takes you to get through each round. Timing yourself is a grew motivator to really push, keep rest breaks at a minimum, and see improvement when you repeat this workout in the future.

If you come across one of my older workouts that is in tutorial form, that you would love to see as a full length workout let me know! Today is a Boot Camp Day for Jesse and I. We teach our group Boot Camp HIIT class. We will be doing 40-Minutes of HIIT, plus a 10-minute warm up and 10-minute cool down.

One of my students asked me last week if I was going to workout through my entire pregnancy. The answer is Yes. As long as I don’t have any complications or reasons to stop I will be working out throughout my entire pregnancy. I am now over 5 months pregnant, and my belly seems to be growing by the day so I will continue to progress with modifications.

20 weeks

I will actually be 21-Weeks tomorrow, but here is my 20-week, 4 day Baby Bump photo.

Have fun with today’s workout!
Melissa

 Ultimate Body Weight Workout 
 Beginner: 10 reps, 30 seconds timed exercises 
 Intermediate: 15 reps, 45 seconds 
 Advanced: 20 reps, 60 seconds 
 *Unless otherwise noted 

1.  Burpee (Beginner: 5, Intermediate: 8, Advanced: 10 reps) 
2. 1 Leg Jumping Pushups (Beginner: 5, Intermediate: 8, Advanced: 10 reps) 
3. High Knees (timed) 
4. 1 Leg Squat Right (Beginner: 5, Intermediate: 8, Advanced: 10 reps) 
5. 1 Leg Squat Left (Beginner: 5, Intermediate: 8, Advanced: 10 reps) 
6. Lunge Jump (timed) 
7. Mountain Climber (timed) 
8. Bow Pose Kicks/Prone Hamstring Curls (Beginner: 15, Intermediate: 25, Advanced: 30 reps) 
9. Jump Squats (timed) 
10. Runners Lunge to Balance/Warrior 3 (right) 
11. Runners Lunge to Balance/Warrior 3 (left) 
12. Pendulum Squat 
13. Oblique Drop (right) 
14. Oblique Drop (left) 
15. Plie Jumps (timed) 
16. Side Plank with Leg Lift (right) 
17. Side Plank with Leg Lift (left) 
18. 3 Part Abs 
19. High Knees 
20. Diagonal Lunge Reach 
21. Burpees (Beginner: 5, Intermediate: 8, Advanced: 10 reps)

pistol squat 1