Welcome to Day 22 of my 4-Week Workout Challenge! Today’s workout is focused on the core. I have two core videos for you today. The first video is timed & will take 10-Minutes per round. The second video is for Reps, with timed exercises in between. The second video took me 20 Minutes, but it will vary depending on which level you decided to complete, and how quickly you move between exercises.
Challenge yourself to get in as many reps as possible with good form, and aim for a total workout time of 30-60 Minutes today. The second video in today’s workout is acombination of isotonic and isometric exercises. It will provide a versatile challenge for your body that will help increase muscle endurance and strength. You may find that you are surprised by which exercises you find the most challenging!
Remember, your core is the foundation of your strength. It will support your posture and help improve your strength and form for all other exercises.
Have fun with the workout and let me know how you did for total workout time! You can check in on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.
Enjoy!
Melissa
PS You can do 1 round of each workout and add cardio of choice to hit your goal workout time, or repeat the videos until you are between 30-60 Minutes of total workout time.
Interval Timer: 10 Rounds of 10/50
1. Supergirl Heel Tap (right) 2. Supergirl Heel Tap (left) 3. Hip Lift 4. Rock the Boat 5. Twisting Knee Drop Plank 6. Temple Tap Abs 7. Side Plank Leg Lift (right) 8. Side Plank Leg Lift (left) 9. Toe Tap Crunch 10. Ab Wringer
Repeat 1-3X
Beginner: 10 reps, 30 seconds static exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds 1. Burpees 2. 1 Minute Plank 3. Angel Abs 4. Reverse Plank 5. Tricep Dips 6. Extended Supine Stretch 7. V-Up with Hip Lift 8. Left Side Oblique Plank 9. Left Hip Drop 10. Right Oblique Plank 11. Right Hip Drop 12. Up Dog 13. Dive Bombers 14. Flat Back 15. Prone Heel Taps 16. Burpees
We are starting Week 4 of my 4-Week Workout Challenge today! I hope you enjoyed your rest day yesterday, because we are going into this week strong! Today’s workout will take 23-Minutes Per Round.
You can repeat this workout 1-2X or pair it with an alternate cardio to make your total workout time between 30-60 Minutes today. This is a high intensity workout that will get you sweaty, especially if you push through and try to get in as many reps as you can with each interval. Be sure to warm up before starting the workout.
Your warm up should be 5-10 minutes of dynamic movements (Jogging, walking, jumping jacks, jump rope, leg swings, etc) to get your heart rate up and your muscles warm. Stretching should be save for after your workout. You don’t want to stretch cold muscles.
Enjoy today’s workout!
Melissa
Max Reps During Each 60 second interval, 30 seconds of High Knees between exercises.
*Beginners start with 30 seconds of max reps, 15 seconds of rest (or high knees) between exercises. *HIIT workouts are very intense. Push yourself, but also listen to your body and be sure to warm up first.
Welcome to Day 20 of my 4-Week Challenge! I can’t believe we are almost done with Week 3 already! Time is flying by!
For today’s challenge we are combining a Sweaty Cardio HIIT workout & a Body Weight Rep challenge. Aim for 30-60 Minutes of total workout time. Challenge yourself to get in as many reps as possible during the cardio burn. Always focusing on doing each exercise with good form.
Both of today’s workouts are challenging, but you have already been prepping for this for 20-days and I know you can handle it! Let me know what you think of the workouts in the comments below, on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.
Enjoy! See you this weekend with some brand new workouts!
Melissa
All Levels: Maximum number of reps during each 50 second interval, 10 seconds of rest between exercises. You can lower this to 20 seconds of work, and 10 seconds of rest if this is too much to start with. Also, always listen to your body. If you need a break take one. Keep track of your reps, and you will be able to see how much you improve as you repeat this workout.
Equipment: None
1. High Knees 2. Frogger 3. Lunge Kick (right) 4. Lunge Kick (left) 5. Jumping Jacks 6. Jump Squat 7. Mountain Climbers 8. Plie Jump 9. Plank Jack 10. Ninja Jump 11. Burpee 12. Low Jack 13. Side Step Up (right) 14. Side Step Up (left) 15. Twister
1. (Almost) Handstand Push Ups 2. Seated Leg Lift (right) 3. Seated Leg Lift (left) 4. Prone Heel Press 5. Right Side Lunge with Knee Twist 6. Left Side Lunge with Knee Twist 7. Boat Pose 8. Right Side Plank Hip Lift 9. Left Side Plank Hip Lift 10. Ab Ball Pull 11. Butt Lift Ball 12. Plank Chest Press
Welcome to Day 19 of my 4-Week Workout Challenge! Good job on making it this far!!!! If you are just joining us, that’s okay too. Feel free to jump right in, or start at the beginning: Week 1 Workout Schedule.
I hope you’re feeling good and ready for today’s workout combo! Today I have two workout videos for you. The first video is focused on the lower body, and the second video will work your arms, back, core and legs. Both workouts are low impact and utilize dumbbells. If you don’t have dumbbells grab something from around the house to add weight, or do the exercises with body weight only.
The weights will increase the burn you get during the workout and help shape and strengthen your body. The only equipment you need: Dumbbells, Chair, and yoga mat.
I have two new workouts to film for you this weekend. One is a low impact weighted workout with jump rope cardio intervals, and the second is a HIIT Boot Camp. I’m looking forward to getting back in front of the camera this weekend to bring you some new workouts!!!
Enjoy this workout combo and let me know what you think on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness
Have fun!
Melissa
PS Fit Fashion is from www.affitnity.com and you can always get 15% off your total purchase with the code BenderFitness at checkout.
Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 Rounds of 10/50.
1. Squat
2. Squatting Calf Raise
3. Pretzel (right)
4. Pretzel (left)
5. Forward Fold Leg Raise (right)
6. Forward Fold Leg Raise (left)
7. Split Squat to Warrior (right)
8. Split Squat to Warrior (left)
9. Butt Lift Squat
10. Hydrant Extension (right)
11. Hydrant Extension (left)
12. Leg Series (right)
13. Leg Series (left)
14. Sit to Stand (right)
15. Sit to Stand (left)
Repeat 1-4X
Optional: Add 30 Minutes Cardio of Choice
Squat
Squatting Calf Raise: Part 1
Squatting Calf Raise: Part 2
Pretzel Lift
Forward Fold Leg Raise
Split Squat to Warrior: Part 1
Split Squat to Warrior: Part 2
Butt Lift Squat: Part 1
Butt Lift Squat: Part 2 (focus on keeping the back flat)
Welcome to Day 18 of my 4-Week Fit & Healthy Workout Challenge! Today’s workout is a full body Boot Camp Workout with a built in Cardio Fat Burn. This workout is meant to be challenging, so try to get in as many reps of each exercise as you can, while still focusing on good form.
This is one of the workouts we have done with our Group Boot Camp Class. We taught a new class yesterday, so I have another new Boot Camp Workout headed your way this weekend. I am now 17-Weeks (4 months + 1 Week) pregnant, and I noticed last night that a few exercises are getting more difficult, so within the next week or so I will be doing some modifications. During new workouts I will show you the normal modifications (or Jesse will!) and I will show you my pregnancy modification.
Jesse has great energy, so I hope he get’s you pumped up and motivated for today’s workout!
Welcome to Day 17 of my Fit & Healthy Workout Challenge! Today’s workout combines dumbbells and cardio. There is a lot of focus on strengthening and sculpting your arms and back with this routine. This workout goes for reps, not intervals, although you can always change up the challenge if you prefer time based workouts.
I do recommend timing how long it takes you to get through this workout for reps. That way if you repeat it in the future, you can aim to do it more quickly. Keep rest breaks between exercises minimal to keep your heart rate up and maximize the burn. You can increase the length of the cardio intervals if you are looking to do a longer workout today.
Aim for between 30-60 Minutes of total workout time. You can pair this workout with cardio of choice if you want to increase the burn.
Jesse and I teach our Boot Camp class this evening. We do have a new workout headed your way. I won tickets to the Penguins Hockey game this weekend. We had a great time, but I didn’t get to film a new workout to share with you all. I have a new weighted lower body workout, and a new Boot Camp HIIT. Be sure to check back!
Good luck with today’s workout! I hope you enjoy it! Let me know how you have been liking the Week 3 workouts so far!
Upper Body Exercises: 8-12 reps Lower Body Exercises: 15-20 reps
30 Seconds of Jump Rope or High Knees between each exercise. *To increase the challenge you can increase this time to 45 or 60 seconds, which will also extend the length of the workout.*
1. Bench Press 30 second Cardio Burst
2. Dumbbell Flies 30 second Cardio Burst
3. Reverse Push-up or Pull-up 30 second Cardio Burst
Welcome to Day 16 of my 4-Week Fit & Healthy Workout Challenge! I hope you are feeling great! We had a nice challenging workout on the schedule yesterday: HIIT Full Body Workout.
Today’s workouts are all about the core. I posted a 10-Minute core workout for reps, and a 20-Minute Cardio HIIT Core Workout. You can do one round of each, or repeat the workouts. Aim for 30-60 Minutes total workout time. You can also choose to pair the workouts with cardio of your choice to hit the 60-Minute workout mark.
It is week 3 of my DietBet Challenge, so it’s a great point to check in on your weight loss and see if you are on track to hit your goal. We are half way through the program. If you aren’t where you expected to be at this point it’s time to take a look at your diet. Log your food (every bite!) and check for any trends or any surprise calories that are adding up.
Make sure that you are eating a lot of vegetables & getting in your water consumption. Choose foods that will make you feel full throughout the day. You should never be going hungry, even if you are trying to lose weight. I also recommend measuring your portion sizes, as that is an easy way to overeat.
1. Scissor Situps 2. Extended Heel Tap 3. Lift and Tuck 4. Balanced Side Crunch (right) 5. Balanced Side Crunch (left) 6. Hip Lift Circle 7. Bicycle 8. Reverse Crunch 9. Side V-Up (right) 10. Side V-Up (left)
Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 Rounds of 30/50.
*Between each exercise complete 30 second cardio burst: Jump Rope or High Knees.
1. Rolling Situp 2. Split Leg Lift (right) 3. Split Leg Lift (left) 4. 1 Leg Tricep Squat (right) 5. 1 Leg Tricep Squat (left) 6. Side Lunge with Knee Cross (right) 7. Side Lunge with Knee Cross (left) 8. Clamp 9. Forward Fold Jump 10. Seated Twist Stretch 11. Side Tap Reverse Plank 12. Kneeling Side Bend 13. Chair Twist 14. Unicycle 15. Unicycle Repeat 1-3X
Welcome to Week 3, and Workout #15 of my 4-Week Fit & Healthy Workout Challenge! I hope you’re ready to start the week off right with a great sweat! One Round of today’s workout will take 20-Minutes, but I recommend aiming for 30-60 Minutes total workout time today.
You can repeat this workout 1-3X, or pair it with cardio or an alternate workout of your choice. Be sure to hydrate and compliment your workout schedule with healthy food choices throughout the day.
If you want to Bookmark the Week 2 Workout Schedule you can find it here: Fit & Healthy Workout Challenge: Week 2 Workout Schedule. If you go back and repeat any of the workouts, challenge yourself to push harder and get in more reps than you did the first time around! I find that writing down reps can increase my effort, because I want to beat the score I got the first time around!
I hope that you are having fun with the workouts so far, and feeling great! Let me know how it is going on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.
Enjoy!
Melissa
PS: Fit Fashion is by www.affitnity.com and you can get 15% off your total purchase with the code BenderFitness at checkout.
Set your Interval Timer for 15 rounds of 30/50 seconds. Complete 30-Seconds of Cardio between each move.
1. Swimmer 2. Prone X-Reach 3. Pendulum Hop 4. Superman Pushup 5. Cheek to Cheek 6. Curtsy Lunge Kick Alternating (*I only did one side in the video) 7. Low Jack 8. Oblique Pushup 9. Kneeling Side Kick (right) 10. Kneeling Side Kick (left) 11. Plie Jump 12. Alternating Warrior III 13. Stick Situp 14. Extended Pushup/Back Stretch (Pushup Back Stretch) 15. Jumping Jacks
I have put together all of the Week 2 Workouts for my 4-Week Fit & Healthy Workout Challenge below for easy reference. I hope you enjoyed the second week of the challenge! We are half way through! Let me know how you feel so far in the comments below!
Remember, you can adjust the workout schedule to fit your needs. If you need to adjust your rest days, you can do that. The most effective workouts are the ones you do. If you make your workouts fit your schedule you are more likely to stick to it and get them done.
Be sure to support your workouts with healthy food choices. You will feel your best, and get the best results, if you are properly fueling your body.
Have fun with this week of workouts! I hope you’re ready for Week 3!
Melissa
Welcome to Day 13 of my 4-Week Workout Challenge! I hope you’re ready to work your lower body! I have two workout videos for you today. The first video is done for reps and the second video is done for time. I like mixing up the challenge, because you maximize the strength & shape benefits, while burning fat at the same time.
In the first workout I use two 20-pound dumbbells. You can use whatever weight is challenging for you. You will also need a chair or something to put your foot up on for the Split Squats. In the first video I did a box jump, if you don’t have anything to jump on to, do a Squat Jump instead. Remember, there is always a way to modify!
Split Squat
I am planning of filming a couple of new workouts this weekend! I am currently 4-Months pregnant and feeling great! I hope you are enjoying the workout challenge! We are almost done with Week 2! Let me know how you are doing on Facebook: www.facebook.com/MelissaBenderFitness. You can also check in on Instagram or Twitter: @BenderFitness
Have fun!
Melissa
PS: Fit Fashion is from www.affitnity.com and you can get 15% off your total order with the code BenderFitness at checkout.
Welcome to Day 12 of my 4-Week Workout Challenge! Today is a Yoga Flow Day. You can also choose to take an active rest day, but the stretch will feel great after some of the workouts we have done this week.
Tonight I teach a 60-Minute Yoga group class. You can go through this flow once, repeat it, or pair it with another Yoga Workout. I love yoga because it is soothing and energizing at the same time. When I finish a yoga flow I feel amazing.
I do one inversion in this video, Crow Pose, but you don’t have to go upside down if you aren’t comfortable with it yet. Listen to your body and practice safety first. During the stretches never force any movements. Go to where your body allows. Flexibility improves with consistency and practice.
Have fun with today’s workout and let me know how you are doing with the challenge! You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness
Welcome to Day 11 of my 4-Week DietBet Workout Challenge! Today’s workout will take 15-Minutes Per Round. This is a standing core workout, and you can repeat it or pair it with cardio to get between 30-60 Minutes of total workout time today.
This is a very effective core workout. All you need is a dumbbell or free weight. You can complete the movements with bodyweight only, but if you have a weight available it will really increase the challenge to your core. You will also feel it in your arms and shoulders. I also included movements for the glutes, because strong glutes are imperative for proper biomechanics and core alignment. They can help correct pelvic tilt, improve your posture, and strengthen the core muscles in your back as well.
When working your core you always want to include movements that use all planes of movement, and work more than just the central core muscles. For a long, lean, strong mid-section you need to create balance in all of the muscles that make up your belly, sides and lower back.
Today’s Fit Fashion is from www.affitnity.com. I am an Affitnity Ambassador so anytime you shop there you can get 15% off with the code BenderFitness at checkout.
I hope you enjoy today’s workout!
Melissa
Set your Interval Timer for 15 Rounds of 10/50.
Equipment: Dumbbells
Extended Toe Touch-Right
Extended Toe Touch-Left
Weighted Core Rotation
Oblique to Flat Back Reach-Right
Oblique to Flat Back Reach-Left
Sumo Knee Twist-Right
Sumo Knee Twist-Left
Warrior III Balance Crunch-Right
Warrior III Balance Crunch-Left
Leg Extension Stretch-Right
Leg Extension Stretch-Left
Sweeping Lunges-Right
Sweeping Lunges-Left
Chair Twist-Right
Chair Twist-Left
Repeat 1-4X
Optional: Pair with 30 Minutes of Cardio
Welcome to Day 10 of my 4-Week Fit & Healthy Workout Challenge! For the people competing in my DietBet Challenge, according to most recent weigh-in’s the group has lost a combined 418 pounds so far! Weigh-ins aren’t mandatory so I am sure the group total is even higher than that right now!
Yesterday was a tough workout day, and today is going to be a challenge as well. I hope you took your rest day on Saturday! If you ever need to switch rest days, you can do that during the week. I schedule two active rest days per week, so just adjust the schedule to your own needs. It’s important to listen to your body, and also challenge yourself.
Today’s workout is a Cardio Fat Burn, that will help sculpt and shape your entire body. Muscles are what give your body a toned look & give you curves. This workout works on burning fat and sculpting a strong and shapely body at the same time.
Let me know how you are feeling so far during the challenge! You can check in and tag me on Instagram or Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.
Have fun!
Melissa
PS Fit Fashion is from www.affitnity.com and you can get 15% off your total order with the code BenderFitness at checkout.
Welcome to Day 9 of my Fit & Healthy DietBet Workout Challenge! I hope you’re ready for today’s workout (the video is below)! This was a fun, but challenging set. I created this workout to focus on strengthening the core and burning fat. This routine will also work your arms, chest and back.
Every other exercise is a plank or push-up variation. If you are still working on building to a full push-up you can do the plank variation of the movement. For example, for the toe touch push-ups you can choose to skip the push-up (or perform it from your knees), alternating the plank position with the toe reaches.
It is worth building up to the push-up! Push-ups are one of the best workouts you can do to strengthen your core. Just make sure you use appropriate form. It’s better to do two full push-ups with good form and then switch to plank, than to do 10 push-ups with incorrect form.
Remember, there is always a way to modify a workout to make it work for you. If it is challenging for you it is working. If it gets easy, it’s time to increase the intensity.
You can repeat this workout or pair it with 30-Minutes Cardio of choice. Aim for a total workout time of 30-60 Minutes today. I also posted the video for my 10-Minute Jump Rope Workout below so you have a 10-Minute Cardio option to pair with this workout. Remember, if you don’t have a jump rope you can always do rope less jumping (pretend you have a jump rope and complete the moves).
Have fun with today’s workout!
Melissa
PS You can check in with your progress on Facebook, Instagram or Twitter. #BenderFitness or @BenderFitness
PPS You can find my sports bra here: www.Affitnity.com and get 15% off with the code BenderFitness at checkout.
Equipment: Gymboss Interval Timer set for 15 rounds of 30/50. My cardio of choice was jumping rope, but you can also choose High Knees.
*Cardio 1. Toe Touch Push-ups *Cardio 2. Side Plank Knee/Lift (right) *Cardio 3. Side Plank Knee/Lift (left) *Cardio 4. Reverse Plank Leg Lift *Cardio 5. Criss Cross Plank *Cardio 6. Elevator Plank (right) *Cardio 7. Elevator Plank (left) *Cardio 8. Dive Bomber *Cardio 9. Windshield Wiper Plank *Cardio 10. Plank Jack Push-up *Cardio 11. Knee Drop Plank *Cardio 12. Supergirl Push-up *Cardio 13. Heel Press Plank (right) *Cardio 14. Heel Press Plank (left) *Cardio 15. Rotating Push-ups
Repeat 1-3X
Toe Touch Push-Ups:
Start in Plank Position. Reach your right hand back to touch your left foot, while lifting the hips.
Return to Plank position, complete a push-up.
Repeat on Opposite Side.
Video Tutorial here: Toe Touch Push-Up
Side Plank Knee/Lift:
Start in Side Plank. Lift the leg (as you would in a jumping jack).
Bring the Knee in Toward your Chest.
Return to starting position. Complete all reps on the right, and then repeat on the left.
Reverse Plank Leg Lift:
Start in a reverse plank position. Lift the hips to form a straight line from heels, to hips to shoulders.
Place hands below shoulders.
Hold this position, or increase the intensity by alternating leg lifts.
Keep the hips lifted and core tight throughout each exercise.
Criss-Cross Plank:
Start in plank position. Bring the right knee in toward the left elbow.
Keeping the knee forward transition it toward the left elbow.
Return to plank.
Bring left knee in toward right elbow, and then across to the left elbow.
Continue to alternate sides.
Elevator Plank:
Start in plank position. Bring your right knee in toward your right arm.
Move your knee up and down from wrist toward arm pit.
Keep the core strong and engaged though out the exercise.
Repeat on the other side.
Dive Bomber:
Transition from Plank to Down Dog Position.
Bend both arms and sweep the chest toward the floor.
Allow the hips to follow as you push forward to Up-Dog.
Bend the arms to return to starting position and repeat.
Windshield Wiper Plank:
Start in Plank Position (on forearms or extended arms).
Alternating legs, take a step out to the side, and return to plank position.
Plank Jack:
Start in plank position.
Jump Both Feet out as you would in a jumping jack.
Hold Plank or add a push-up.
Return to starting position and repeat.
Video Tutorial Here: Plank Jack.
Knee Drop Plank:
Start in a forearm plank with hands clasped.
Form a straight line from heels, to hips to shoulders.
Keep the hips in the same position and bend the knees to just above (or lightly touch) the ground.
Keep the core strong and tight.
Return to starting position and repeat.
Supergirl Push-Up:
Start in Plank.
Reach Right Arm and Left Foot toward opposite walls.
Return to Plank. Optional: Complete a push-up.
Return to plank.
Reach Left Arm and Right Foot.
Repeat, alternating sides.
Heel Press Plank:
Start in a Forearm Plank.
Bend Right Knee, Flex the Foot, and Press your Heel to the Ceiling.
Continue to pulse and press.
Complete full cycle, and repeat on the opposite side.
Rotating Push-Ups:
Start in Plank Position with feet hip distance or slightly wider apart.
Complete a Push-Up (optional).
Rotate into a right side plank, coming onto the sides of the feet.
Reach the left arm up toward the ceiling.
Return to Plank.
Complete Push-Up (optional).
Continue to alternate sides.
Welcome to Day 8, and Week 2, of my Fit & Healthy DietBet Workout Challenge. Today’s workout will take 18-Minutes per round. Aim for a total workout time of 60-Minutes today. You can repeat this up to 3X, or pair 1-2 Rounds with cardio of choice to hit your 60-Minute Workout goal.
Be sure to warm-up before today’s workout, and cool down after the workout. For a warm-up you should do 5-10 minutes of dynamic exercises (jump rope, jumping jacks, jogging, leg swings, etc) to get your body warm & ready to work at a high level of intensity. The warm-up will actually help you increase your calorie burn during the workout.
For your cool down, be sure to do some gentle jumping jacks, or jogging in place to let your heart rate calm down. Then you can finish with some stretching.
This workout is a fantastic cardio burning and muscle sculpting routine. I used two 15-pound dumbbells. You can choose whatever amount of weight is appropriate for you, or perform the exercises with body weight only. The weights do increase the intensity & burn, so I definitely recommend using them if they are available.
Here are links to some healthy recipe ideas for the week:
Have fun with today’s workout! Push yourself & start week 2 of the challenge right! I have been seeing great comments and results in the DietBet Challenge page! It looks like everyone is on track to hitting their goal! My mom and both of my sister’s are competing in the challenge as well, and they are right on track with you all! Keep up the good work!
Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice
High Knees: Run in place, focusing on keeping your core tight and engaged, and driving the knees as high as you can.
Burpee: Part 1: Start in Plank. Hold here or do one pushup.
Burpee: Part 2: Jump your feet forward from plank position. Lift your hands and get ready to spring up.
Burpee: Part 3: Jump as high as you can. Try to touch the ceiling (or sky if you are lucky enough to workout outside!)
Warrior Deadlift: Part 1: Hold Dumbbells in front of you, with your palms facing your body. Keep the core strong and engaged. Extend one leg behind you.
Warrior Deadlift: Part 2: Keep the back flat (most important part of this move!), hinge forward at the hips, let your arms hang in front of your body. Keep your hips closed and your knee & both hip bones pointed toward the floor. Lift from the glutes and hands strings to return to starting position.
Chair to Pendulum Squat & Press: Part 1: Hold a dumbbell at shoulder height. Keep both knees pressing together, and thighs squeezing. Sink your hips backward into chair pose (like you are about to sit on a chair).
Chair to Pendulum Squat & Press: Part 2: Press through your heels to come up from chair pose. Lift your leg into a pendulum swing, keeping your knee facing forward. At the same time, press the dumbbell toward the ceiling. Bring the weight back to your shoulders, and the legs together to return to chair pose.
Runner’s Lunge Lift: Part 1: Start with both feet together. Take a large step backward until you come into a runner’s lunge. Hold a dumbbell between both hands, at shoulder height. For the Runner’s Lunge keep the back leg straight, chest lifted, and your front thigh parallel with the ground.)
Runner’s Lunge Lift: Part 2: From the lunge position lean forward with a flat back. Keeping both feet on the floor, hold onto the weight and place it in front of your foot. Press through the heel of the front leg to lift your back leg/heel toward the ceiling. Use a controlled motion to return the back foot to the ground. Firmly grasp the weight, keeping the back flat, and return to starting position.
Modified Pistol Squat/Sit to Stand: Part 1: Start in standing with your glutes strongly engaged.
Modified Pistol Squat/Sit to Stand: Part 2: Extend one leg in front of you. Press your hip backwards to sit or tap the chair with your butt. Keep the core tight and press through your heel to return to standing.
We are finishing up Week 1 of my Fit & Healthy New Year DietBet Workout Challenge. I hope that you are feeling great and ready to start Week 2 tomorrow!
Below I have posted links to all of the workouts we have done this week. Now you will have easy access if you want to repeat these workouts in the future. Remember, you can adjust these workouts to your own schedule and fitness level. There is always a way to modify a workout. Don’t be afraid to try it!
Remember, whether your goals are Weight Loss, Muscle Gain, or for Improved Fitness you need to support your workouts with Food Choices that will help you achieve those goals. Food is your body’s fuel. What you choose to fuel your body with will directly affect your energy and results.
I hope you have enjoyed the workouts this week! Let me know what you think on Instagram or Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.
Today is Day 7 of my Fit & Healthy New Year DietBet Challenge. If you have been following along this week you have already gotten in some fantastic and challenging workouts! Hopefully by now you are feeling good, stronger, but also a little bit tired from the challenge.
It’s time for an Active Rest Day.
What’s that? An active rest day is focused on allowing your body and muscles a day of recovery and rest, while also getting your blood flowing enough to stimulate healing and muscle growth.
The Benefits of an Active Rest Day:
-Rebuild and Repair Muscles
-Restock Glycogen Stores
-Minimize Fatigue
-Strengthen Joints and Ligaments
-Reduce the Risk of Overtraining
-Prevent Injury Risk
-Avoid Mental Burnout
-Allow Your Body Time to Strength & Repair It’s Self
-Muscles Grow Stronger During the Healing Process, Not the Actual Workout
Below I have provided some Active Rest Day Workout Videos: Yoga, Foam Rolling & Stretching. Some other great rest day options include: walking, hiking, a gentle/easy run (if it doesn’t feel easy it isn’t), swimming, and biking at a leisurely pace.
Have fun today. We start Week 2 of the Challenge Workouts tomorrow!
Melissa
Yoga Flow: Do not bounce or force any stretches during a yoga flow. Pay attention to how your body feels & don’t stretch beyond what you are capable of doing.
Foam Rolling: Foam rolling is a great way to give yourself a deep tissue massage. Foam rolling can breakdown scar tissue and adhesion’s that build up within your muscles, increasing blood flow and improving muscle flexibility. Foam rolling immediately after a workout, and following it up with static stretching can help prevent the build-up of scar tissue in your body.
Improving your blood flow does more than speed up the healing process, it also increases your bodies abilities to provide oxygen and nutrients to your body. It helps prevent shortening of muscles which can lead to bio-mechanical issues and repetitive strain injuries.
This simple tool can improve the speed at which you heal, and help prevent injury, and you can reap the benefits with as little as 5-10 minutes of foam rolling.
*To maximize the benefits of this workout, hold each stretch for 60 seconds. You can build up stretch time based on your body’s tolerance.*
1. Flat Back Table Fold
2. Forward Fold
3. Wide Leg Twisting Fold
-Chest to Leg and then Obliques to Leg.
-Repeat Right and Left
4. Pigeon Pose
-Repeat Right and Left
5. King Arthur Pose
-Repeat Right and Left
6. Knee to Ground Lunge to Shin Stretch
-Repeat Right and Left
7. Down Dog
8. Up Dog
Welcome to Day 6 of my Fit & Healthy DietBet Challenge! I hope you enjoyed yesterday’s Yoga Flow! Hopefully you are feeling well rested and ready for a tough lower body workout! Today we have two lower body workouts on the agenda. Both workouts use dumbbells for an added burn, but you can complete all of the exercises with bodyweight if you choose to. I do recommend using the weights because they will help shape your muscles more quickly (hello strong round tush and toned thighs!), and you will increase the burn of each movement.
The first routine is set up to be completed for Repetitions. The second routine is an interval workout to complete for time. In the second routine I do jump rope between each exercise. If you don’t have a jump rope, substitute high knees or another cardio of your choice.
Pair these workouts to get in 30-60 minutes of total workout time. You can add in 30-Minutes of cardio of choice (running, walking, biking, spinning, swimming, etc) for an added burn. Be sure to listen to your body. Pair your workout with healthy food choices that will fuel your energy and help you achieve your goals.
Breakfast: Whole Grain Oatmeal with a sliced Banana and Cinnamon Roasted Pecans. Lunch: Egg Muffins, Spinach Salad with Cherry Tomatoes, Hummus, Crackers, Orange and a Fruit Bar. Dinner: Lemon Basil Coconut Chicken and Southwest Quinoa.
The above photo shows some of the food I ate today. I also ate multiple snacks throughout the day. This photo isn’t all inclusive of what I eat in a day, but I am sharing it to give you some meal ideas. I made a variation of my Egg Muffin Recipe earlier in the week & I have been having them with my lunches for a quick and easy protein option.
I hope you enjoy today’s workouts! Have fun! You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.
Melissa
PS Fit Fashion is from www.affitnity.com and you can get 15% off your total purchase with the code BenderFitness at checkout.
Equipment: Dumbbells
10 Reps Per Exercise
1. Plie Squat Press 2. Down Dog Cross (right) 3. Down Dog Cross (left) 4. Side Lunge Lift (right) 5. Side Lunge Lift (left) 6. Runners Lunge Kick (right) 7. Runners Lunge Kick (left) 8. Leg Series (right) 9. Leg Series (left) 10. Forward Fold Stretch
Repeat 1-3X
Plie Squat Press: Turn Toes Out.
Plie Squat until thighs come to parallel.
Press through the heels to lift and press the weight toward the ceiling.
Leg Series: Keep the Hips Lifted through the Exercise.
Lift the Leg Toward the Ceiling.
Drop the hips toward the floor and then lift pressing through the foot.
Runners Lunge Kick.
Start in a Runners Lunge Holding a Weight in front of your forward foot.
Bend the elbow to lift the weight to your shoulders.
Press through the front heel to lift to standing position.
Kick the back leg in front of you.
Return to starting position.
Click the link to get your own Gymboss Interval Timer! Set your Interval Timer for 15 rounds of 10/50. 1. Jump Rope 2. Burpee 3. Jump Rope 4. Warrior Deadlift (right) 5. Jump Rope 6. Warrior Deadlift (left) 7. Jump Rope 8. Bulgarian Split Squat (right) 9. Jump Rope 10. Bulgarian Split Squat (left) 11. Jump Rope 12. Single Leg Sit to Stand (right) 13. Jump Rope 14. Single Leg Sit to Stand (left) 15. Jump Rope Repeat 1-4X
If you still want to join the DietBet Challenge it’s not to late. There is over $7000 in the Jackpot right now, and the money will be split by all of the winners who hit their weight loss goal. You can join until 14-Days into the challenge, however, the earlier you join the easier it is to hit your goal! You can join here: www.dietbet.com/BenderFitness
Today we are slowing it down and stretching out our muscles. Fitness requires strength and flexibility. It will help prevent injury, maintain proper biomechanics and improve your overall level of fitness. I have two videos below, a 30-Minute Yoga Flow & Stretch and my Stretches to Improve Flexibility for Splits video. Working on flexibility for splits can help relieve back and sciatic pain. Remember, with Yoga and Stretching, you don’t want to bounce into any of the movements, or force any of the poses. Wherever your body is today is perfect. With practice you will become more flexible.
These workouts can be paired with 30-Minutes of gentle cardio. The goal is to move, but also take some active rest and recovery today. Have fun! We have a good workout for you tomorrow!
Today is Day 4 of my Fit & Healthy New Year & DietBet workouts. You can still join the DietBet Challenge for a chance to win part of the nearly $7000 jackpot, for hitting your weight loss goals. You can sign up until 14-days into the game, but the earlier you sign up the more time you have to hit your goal! You can join the game here: www.dietbet.com/BenderFitness.
We have a brand new workout for you today! Today’s workout comes courtesy of Jesse. I love when he gets out from behind the camera to film a workout for you! He has great energy, so I hope it keeps you pumped up throughout the workout!
Today’s workout can be repeated up to 3X for a total of 60-Minutes of Workout Time. Jesse burned around 200 calories during the first round. For my 20-Minute Bootcamp HIIT Workouts I tend to burn around 200 calories per round as well, but it will fluctuate based on your size, height and how hard you push. Challenge yourself to get in as many reps as you can during each exercise. I find it motivating to write down my number of reps and try to beat that number when I repeat the workout.
I also included, a Repetition option below. It is great for your body to mix workouts for Reps and Intervals, because it challenges your body differently. Often I do one round of HIIT, paired with one round of Reps. Pick whatever works best for you!
Both of today’s workouts are challenging, but you have already been prepping for this for 20-days and I know you can handle it! Let me know what you think of the workouts in the comments below, on Instagram or Twitter: @BenderFitness or on Facebook: 
