Full Body Boot Camp Workout: No Equipment, Great Burn!

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Hello Everyone,

Welcome to a fantastic workout! This workout will only take 20-minutes, but it is an an amazing full body burn. We are using cardio bursts between each exercise to maximize the impact of this body weight routine.

You don’t need any equipment. Have some water handy, and a yoga mat and you are good to go!

I love workouts like this, because they are incredibly effective for improving your health and fitness in the shortest amount of time. This type of workout works on everything from improving VO2 Max, building strength and lean muscle, and burning fat. Most importantly it can help improve your health and wellness.

The Facebook Hacking Saga Continues

Update: I got access to my Facebook Page back! It took 12 days, but I am back in. There are still some restrictions on my account, and it won’t let me change the name back yet. I’m sure that will be resolved soon.

It’s been almost a week since my verified Facebook business page was hacked. I still have zero resolution from Facebook and I am feeling quite frustrated over that fact. I notified Facebook within four hours of the breach that my page had been hacked (in fact, when the breach occurred they sent me an email stating that they thought my account was hacked and that I should change my password).

Despite having a Verified, Monetized Page, Facebook has not resolved this issue or provided much clarity into how long the process will take or what information the hackers are able to access. Today I filed complaints with my state attorney general and the CA attorney general, because I am afraid that the hackers are using my face and the trust people have in my brand to steal information from anyone who falls prey to the false advertising the hackers are placing on my Facebook page. As a reminder: They are advertising weight loss gummies. I WILL NEVER promote or sell weight loss gummies to you. Don’t click those links, they are being promoted by hackers.

When (and if) all of this is resolved I will post a full update of the entire process for anyone who is unfortunate enough to have the same experience. This is consuming a large amount of my time and energy. Quite frankly, it’s exhausting and violating to have something I spent a decade building stolen from me.

In Better News:

I am planning to film a new workout today, and another this weekend. Despite all the hectic-ness with the Facebook hack, all I can do right now is keep moving forward and hope that what I’ve built is enough to keep you checking back here.

I hope you enjoy today’s workout! Let me know how you feel at the end of the workout. Are you a fan of the cardio bursts, or do you prefer a shorter rest break between exercise moves?

I enjoy both styles, but I’m excited to hear your thoughts.

Have fun!

Melissa

More Workouts: https://linktr.ee/BenderFitness

Make a Donation via PayPal Here: https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVU

Set your Interval Timer for 15 Rounds of 30/50.
Cardio: Jump Rope, Rope-less Jumping or High Knees.

*Cardio
1. Warrior III Squat (alternating)
*Cardio
2. Twisting V-Up
*Cardio
3. Mountain Climbers
*Cardio
4. Runners Lunge (alternate)
*Cardio
5. Heel Tap Abs
*Cardio
6. Russian Kicks
*Cardio
7. Twisting Sumo Squat
*Cardio
8. Extended Crunch
*Cardio
9. Pendulum Hops
*Cardio
10. Side Lunge Punch
*Cardio
11. Jump Kick (alternating)
*Cardio
12. Temple Tap Abs
*Cardio
13. Frogger
*Cardio
14. Down Dog Hop
*Cardio
15. Balanced Bicycle
Repeat 1-3X

Trial By Burpee: No Equipment Full Body BURN Workout

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Hi Everyone!

Welcome to today’s workout. This throwback workout is part of my 12-Week NPC Bikini Competition Workout Series. I was super strong, and fast by the end of that series. I filmed this almost exactly ten years ago. It’s crazy to think that I’ve been sharing home workout videos that long.

As I was working through old workouts to pick today’s exercise routine I realized that the video link to this workout wasn’t showing up on my original blog post. If you happen across any posts where that’s an issue, please leave a comment to let me know so I can fix it.

As you can guess from today’s workout title, there will be Burpees in this workout. They are an amazing full body exercise that will work your arms, shoulders, chest, core and legs while giving you a fantastic cardio boost. They are a super effective way to build lean muscle mass while burning fat. They also help with speed, power, endurance and cardiovascular fitness.

Push yourself during today’s workout. Remember, it’s important to get comfortable with being uncomfortable: sweating, breathing heavy, feeling like you are doing something difficult. Those uncomfortable feelings mean that you are pushing yourself.

Facebook Business Page Hacked: Update Day 5

So far today I have not had any updates to the hacking of my Facebook business page. I emailed Meta some questions yesterday and didn’t get a response. Hopefully I hear from someone today and get some form of an update. You will find my Day 3 Hacking Update below. Unfortunately, I haven’t had any more information since then. The hackers continue to run a series of advertisements for “weight loss gummies” on my Facebook business page. I would NEVER promote something like that. So if you see that link or those ads in your Facebook feed, don’t click on it.

I have no idea how much longer it will take for Meta to get me my account back, as it seems like they keep shifting the case to different internal investigative teams. I have no background in that type of work so I don’t know how long these things normally take, but I am sure they are working on the issue.

If you would like to do something to help us through this, you can make a donation via the link below or like, share and subscribe to our workouts. My Facebook page was the main driver to this website, and was also monetized. That helps keep this sustainable and offset expenses. It’s a difficult position to be in as a small blog that doesn’t sell anything.

Back to Filming:

I am focused on filming and sharing new workouts and short workout tutorials. I added a countdown timer to my most recent workout video. You can find that here: https://www.benderfitness.com/2023/04/15-minute-hiit-total-body-burn-core-more-no-equipment-exercises.html Let me know if you like the countdown timer, or if an individual exercise timer (so you know how many seconds are left in each exercise) would be more helpful.

I hope you have so much fun with today’s workout. Let me know what you thought and how many rounds or reps you get in.

See you soon!

Melissa

More Workouts: https://linktr.ee/BenderFitness

Make a Donation via PayPal Here: https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVU

The Workout:

Click the link to get your own Gymboss Interval Timer!

All Levels: Max reps for 60 seconds, 30 seconds Max Rep Burpees in between each exercise. (High Knees or Mountain Climbers can be substituted if the Burpees become to intense).
*You can set your interval timer to 6 rounds of 60/30 second intervals.
1. Walk the Plank
2. Burpees
3. Rock the Boat
4. Burpees
5. Right Leg Circles
6. Burpees
7. Left Leg Circles
8. Burpees
9. Leg Series (right)
10. Burpees
11. Leg Series (left)
12. Burpees

Repeat 1-3X

15-Minute Stability Ball Workout

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Hello Everyone,

Today’s Workout is a Stability Ball Workout. If you don’t have a stability ball, don’t worry, the exercises can be modified to be done with bodyweight as well. One round of the workout will take 15-Minutes, and the exercises are focused on sculpting a strong, round butt. It’s a great and effective lower body workout for the legs, calves, thighs and glutes. Additionally, you will activate your core muscles during this routine.

I also shared my newest no equipment workout video below along with a link to the workout breakdown. The new workout was posted yesterday. If you haven’t tried it yet, I definitely recommend giving it a go. It’s another 15-Minute Routine, and can easily be paired with today’s workout.

Staying Active

This weekend, before my Facebook Business Page was hacked and everything went sideways (more on that in a minute) my husband and I had a fun and active day. We started by watching our son play soccer in the morning, went to lunch with family, met my sister at the driving range and finished by buying new plants for our hillside and doing some gardening.

Remember, there are a lot of ways to stay active and healthy. Some days I don’t get in an official workout, but I stay busy and physically active. I also take easier rest days as well, so don’t feel like you always have to be on the go. Rest is part of the process of building your health.

I did enjoy going to the driving range. I’m new to golfing, but Jesse and my sister are going to take me to a Par 3 course soon. I’m not even very good at mini golf (Jesse says I go She Hulk on the ball), but it will be fun to try something new.

Woman standing at the driving range with golf club over her shoulder

Two women standing at the driving range holding bags of golf clubs over their shoulders

Facebook Business Account Hacking Update

It is Day 3 of my Facebook Business Page Hacking Saga. Sadly, I still do not have access to my page. I have a call scheduled with Meta this morning so hopefully I get more answers and a clearer idea of resolution.

The hackers enabled over 20 ads to my Melissa Bender Fitness page yesterday. So if you were exposed to “weight loss gummy” ads that are supposedly backed by Trisha Yearwood, please know that is never something I would post or sponsor. I have no idea how much business spending these people enabled, because I have no access to the page, but hopefully I get better answers today. At my last check this morning, the 20 ads they had enabled were down to 1, so I do believe Meta is actively working to get those down and get me back control of my page.

I do have two factor authentication enabled on my page, as well as strict friend request settings, but they were somehow able to access my personal page and steal admin of the Melissa Bender Fitness page and transfer it to themselves. They also posted horrific content to my personal page in an attempt to get me fully kicked off of Facebook to make it harder for me to regain control of my page.

Because my business account is monetized the hackers most likely have every bit of my information from my home address, social security number, banking information and more. So if you have an account, be sure that your birthday and photo ID name match the information on your account (it helps Facebook verify who you are) and that you do everything you can to keep your account secure. If you have a personal account you likely haven’t shared as much of your information, but you can still be at risk.

Hopefully I get more answers today, and I am able to get my Facebook business page back. It’s my biggest platform and it really helps me reach more people and keep BenderFitness going. Continue to say prayers or send positive vibes for our family. I’m very concerned about identify theft at this point, on top of everything else.

I hope you enjoy today’s workout (and the workout from yesterday if you haven’t tried that yet!) Both are below. Have a great day!

Melissa

More Workouts: https://linktr.ee/BenderFitness

Make a Donation via PayPal Here: https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVU

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 10/50.

1. Squat and Lift
2. Butt Lift
3. Ball Pull
4. Warrior Tap (right)
5. Warrior Tap (left)
6. Side Lift (right)
7. Side Lift (left)
8. Superman Lift
9. Leg Series (right)
10. Leg Series (left)
11. Curtsy Lunge (right)
12. Curtsy Lunge (left)
13. Balanced Prone Heel Tap
14. Goddess Squat Reach (right)
15. Goddess Squat Reach (left)

Repeat 1-3X

Yesterday’s Workout: New Total Body HIIT

Find the Workout Breakdown and Photo Tutorial Here

15-Minute HIIT: Total Body Burn: Core & More, No Equipment Exercises

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Hello Everyone,

Welcome to today’s workout. This workout will only take 15-minutes per round, but it’s a great challenge. You can do this workout completely low impact, or amp up the intensity by adding plyometrics to a few of the exercises. There are a lot of fun new moves in this workout. Let me know if you have a favorite!

You will find the full length workout video below, as well as a photo tutorial for each exercise. We are using unique body weight exercises that you probably don’t see every day. They are fun and challenging, and will also help promote mind/body connection.

As I mention in the video, my Facebook Business page has been hacked. Someone broke into my account, removed me as the administrator of my page and effectively stole the entire page. I’m working with Facebook to get my access restored. You will be able to find the workout of the day here, and linked on my Instagram page.

This has been very devastating for me to deal with, as Facebook is my largest platform with about 520,000 followers and the most interaction of all of my sites/social media. If I’m not able to get back access to the page it will be very detrimental to us and the future of this website. But, I refuse to go down without a fight. So I filmed a new workout and I’m continuing to push forward.

It’s been a bit of a roller coaster emotionally. I’ve been fluctuating between complete determination not to let this stop me, and fear that without that platform I won’t be able to continue doing this.

Squat tutorial for stronger legs and glutes

Only time will tell what the end result of this situation is. I will keep you all updated on the journey to getting back the page I worked so hard to build. In the meantime, I hope that you will all join me here so we can keep working out together.

I do hope that you enjoy today’s workout, get in a great sweat, and that you do something that makes you smile today. The world needs a little more joy, and I hope that you are able to create some for yourself.

We are sending you much love and appreciation for your support from our household to yours. Remember: You are strong and you are capable of handling difficult things, no matter what form those things come in.

See you soon with more new workouts,

Melissa

Amazon Storefront: https://www.amazon.com/shop/benderfitness?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfbenderfitness_Q9W7S9QCY7QDN3AVNXFY

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

The Workout:

Interval Timer Set for 15 Rounds of 10/50

Squats
Slow Mountain Climbers
Pilates Scissor Abs
Kneeling Bicycle: RIght
Kneeling Bicycle: Left
Speed Skater
Rotating Pushups
Locust with Cactus Arms
Butterfly Glute Bridge
Alternating Heel Slide Abs
Knee to Knee Leg Extension: Right
Knee to Knee Leg Extension: Left
Lateral Bear Crawl
90/90 with Leg Lift
Hip to Ankle Tap Crunch

Repeat up to 3X

Standing Workout: Cardio + Core + Thighs (No Hands Exercises)

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Hello Everyone!

Welcome to a fantastic 15-Minute Workout. This routine will only take 15-Minutes, but you will get in a fantastic burn, work up a sweat and do some targeted strengthening for your core and thighs.

You can go through this workout once, or repeat it two to three times if you have more time to workout. I did one round and felt amazing when I was finished.

Recently, one of my students had a wrist injury, but still needed some workouts. That motivated me to write a couple of new standing workout routines, that include exercises that don’t put any pressure on the hands or wrists. There is always a way to modify workouts and keep your body moving. I have worked out with 100-year old people in wheelchairs, and had patients who were able to do advanced balance exercises with a Bosu Ball while in their 90s. The most important thing is to keep moving, and to value your health, because it will impact your life on a daily basis.

I am feeling so great, being back to a consistent exercise routine. My schedule this week:

Sunday: 5K Run on Treadmill
Monday: I taught Advanced Yoga + 20-Minute Standing Workout
Tuesday: Filmed this Standing Workout
Wednesday: Advanced Yoga + 30-Minutes (2 Rounds) of a new Standing Workout that I haven’t filmed yet.

Today is Thursday, and I will be taking the day off, because I have a crazy to do list. I love starting the week strong, because often the end of the week gets so busy that I have less time to get in workouts. It’s important to take an honest look at your routine and figure out what works the best for you.

I finally got a new pair of running shoes. I absolutely love the Brooks Glycerin. You can find them here: https://amzn.to/417WKpa. They are the most comfortable and durable running shoe that I have tried.

As always, have fun and let me know how this workout was for you! If you have a preference regarding music in my workout videos let me know in the comments.

Melissa

*This post includes an affiliate link. The link doesn’t change the price for you, but does help keep BenderFitness sustainable and free. I will never recommend a product I don’t believe in.

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Set Interval Timer for 15 Rounds of 10/50

Jumping Jacks
Standing Kick & Twist: Right
Standing Kick & Twist: Left
Pendulum Hop: Right
Pendulum Hop: Left
Lunge Twist to Knee: Right
Lunge Twist to Knee: Left
The Twist/Hop
Side Squat and Reach: Alternating Sides
Ankle Tap Jumping Jacks: Alternating
Butt Kick
Warrior 3 Tap: Right
Warrior 3 Tap: Left
Plié Pulse Hop 1st to 2nd
Speed Skater

Optional: Complete up to 3 Rounds

10-Minute Ab BURN: Total Core Workout

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Hello Everyone!

Welcome to a fantastic workout that is going to strengthen and sculpt every muscle in your core! This quick workout will work the central abs, obliques (side of the abs/love handle area), low abs and the back muscles that support the core. The best part, this is a fast workout routine! One round only takes 10-minutes.

You can go through this workout once, or repeat it up to 3X if you are looking for a more intense burn. I love pairing core workouts with some quick cardio like speed walking, a mile run or a jump rope workout. I will include a jump rope video below for an optional bonus cardio burn. As always, you will find the full length workout video and photo tutorial of the workout below.

March was both a busy and challenging month for me. It started out strong, when we celebrated my daughter’s birthday. Then Covid struck our household. We made it three years without getting it, but I had a rough go of it when it finally hit. Thankfully, my lungs were fine, but the extreme fatigue made it hard to do anything except sleep. I barely got in any movement for more than two weeks. I finally started to recover my energy just in time to celebrate my birthday at the end of the month.

I had plans to run a fun, workout challenge for the month of March and enter my 40s feeling strong and healthy. After being sick it’s the perfect time to celebrate my health and wellness and focus on making the next decade and beyond fun, healthy and exciting.

I am excited to get back into a normal routine of filming, exercise and life. I feel like I need to rebuild some of my strength and endurance, but luckily I know just how to do that!

I hope that you enjoy today’s workout. It’s definitely a routine that I will be coming back to.

Let me know if you had a favorite move or an exercise that you found most challenging. I love hearing from you.

See you soon with more new workouts!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

https://youtu.be/8szDao19NZY

Bicycle Twist
Oblique Twist Plank
Angel Abs
Superman
Beast Cross Elbow Tap
Toe Tap Crunch
Side V-Up: Right
Side V-Up: Left
Windshield Wiper Abs
Locust Stretch

Repeat up to 3X

Bonus Cardio Burn: 10-Minute Jump Rope Workout

16-Minute BURN & SCULPT Full Body Workout

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Hi Everyone!

Welcome to a fantastic, full body workout! Grab your dumbbells and get ready for an effective home workout routine that utilizes fun and unique exercise moves. I really enjoyed this workout. I did it with a group class, and enjoyed it so much that I wanted to share it here.

For today’s workout I used dumbbells. I had some lighter dumbbells for the arm exercises, and heavier dumbbells for the lower body exercises. My weights ranged from 5 – 12 -15 pounds. The first time I went through this routine, I used a 20-pound kettlebell for most of the exercises, and 10 pound dumbbells for the arm exercises. Choose a weight that challenges you, but that allows you to complete the exercises with good form.

This routine uses compound exercises to help us recruit the most muscles and maximize the burn of this quick workout. This is my go to workout style, because it is so effective and it’s the perfect workout for busy people. My schedule gets so hectic, that it has really taught me how to maximize my workouts within a short time period. As always, you will find the full length home workout video and photo tutorial below.

I planned on having this blog post up last week, and then to spend all week filming new workouts, but unfortunately Jesse and I got sick last week and all of our best laid plans have been thrown out the window. We made it three years into the pandemic without getting Covid, but it finally got us. It hasn’t been a fun sickness, and I still don’t have enough energy to make it through the day without sleeping, let alone get in a workout, but as soon as I’ve fully recovered I will be back to filming. Luckily, our children are healthy and doing well.

Veggie loaded chicken soup, fur a healing nutrition boost.

Illnesses are something that we all have to deal with at one time or another. Typically if it’s just a head cold and I otherwise feel pretty decent, it’s something I will workout through. If it’s an illness that is causing body aches and fatigue, I rest and hydrate and don’t wear myself down. Of course, I check with my body and how I am feeling, and if I think exercise will set me back in my recovery instead of helping me move past an illness I opt to rest.

Exercise is something that should add to your health and quality of life, so it’s absolutely necessary to know when to push and when to rest. The ability to connect to and listen to your body’s cues is one of the most powerful tools you have for your health.

I hope that you enjoy todays workout! Let me know what move you enjoyed the most and which challenged you the most. My choice was the Warrior Deadlift with under knee pass. I found it both fun, and challenging, so it fits in both categories.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

20-Min Cardio + Sculpt BURN: Full Body Workout

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Hi Everyone,

Welcome to today’s workout! This is a great, unique workout with some fun exercise moves. One round of this routine will take 20-Minutes. You can do one round or up to three rounds. We have cardio bursts in this workout. In between each exercise you can do cardio of your choice: marching in place, jogging, high knees, jumping jacks, jump rope or kettlebell swings. You can even mix it up and switch the cardio during each interval.

Affiliate links for some equipment I use in this workout: The gym mat I use: https://amzn .to/3KFH4o2 and the running shoes I wear: https://amzn .to/3Zd1UiM. My leggings are from Fabletics: https://www.fabletics.com/invite/189896435/.

I hope you enjoy today’s workout. Let me know what you found most challenging and what you enjoyed the most about this routine. It’s a very effective workout routine that requires No Equipment and can be done anywhere. I worked up a great sweat after just one round of this routine.

I will be filming another workout this week, so be sure to check back. Tonight we have belt testing for karate, so hopefully Jesse and I can move up to the next rank. It’s been tricky balancing our schedules, but we continue to enjoy learning martial arts as a family. Over the next couple months there are some more karate tournaments owing up, so we might compete again soon.

I did some martial arts inspired workouts with one of the kinesiology classes I teach, so if you are interested in seeing that here let me know. Have fun today and give yourself a pat on the back for showing up and making a healthy choice for yourself today.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Squat to Tip Toe
Twisted V-Up
Pushups
Lunge Lift to Chair (Alternating)
Scissor
Cactus, Squeeze, Stretch
Surfer
Alternating Side Plank
Up/Down Dog or Dive Bomber
Knee to Chest Heel Press (Alt)
Prone Heel Press
Hand to Shoulder Plank
Plié Reach (Alt)
Dead Bug
Reverse Plank Step Outs

Photo Tutorial:

How To: Pistol Squat – 5 Exercises to Build to a Pistol Squat – with Progressions

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Hello Everyone!

Welcome to today’s tutorial: How to Pistol Squat. This has been a popular video request. A lot of people want to master a single leg/pistol squat, but they don’t know where to start. If this is a skill you’ve wanted to accomplish you have come to the right place!

Benefits of Pistol Squats

Pistol squat photo tutorial: single leg squat

Pistol squats are one of the best exercises you can do for your lower body. They are very effective for building strength through the glutes, hamstrings, quads, calves, core, hip flexors and hip adductors. They also help to decrease muscular imbalances, improve balance, and increase functional mobility.

Why You Can’t Pistol Squat and How to Fix It:

A lot of people ask me why they can’t pistol squat. There are three main components of a pistol squat:
1. Strength

2. Balance

3. Mobility/Flexibility

In order to pistol squat you need to work on all three of these areas. In the video below I will take you through five exercises, with progressions to help you build the strength, balance, and mobility needed for this skill.

You need to have enough single leg strength to lift your entire body. While there are many ways to build lower body strength, I demonstrate some effective techniques, with transferable skills in this video. We are focusing on single leg exercises to also improve balance while building strength.

Often, I see people who have the physical strength and balance to complete this skill, but they don’t have enough mobility and range of motion. Keep in mind, each of these skills can be improved on, but it takes time and practice. You should also practice each skill on both legs.

Flexibility and Balance fluctuate. Some days balance skills will feel easier than others. Balance and flexibility can be impacted by how much sleep you got, and even how hydrated you are, but the best way to progress these skills is by practicing.

You need to be consistent in going through these skills, but the feeling of accomplishment that you feel when you achieve your first pistol squat will be worth it! There is a mental benefit that comes with working on a difficult skill. Enjoy the progress and notice each gain along the way.

The Video Tutorial:

Seated hip Flexor lift: builds strength and mobility through the core, quads and hip flexors.
Single Leg Sit to Stand: builds strength to lift your body weight with one leg. Progress this skill by eventually sitting and standing from lower surfaces.
Elevated single leg squat: Builds strength, and the elevation allows you to go more deeply into the squat to progress your range of motion.
Supported single leg squat: puts together each component of the movement while using support.
Deep Yoga Squat: Improves mobility and flexibility necessary for the full movement. Progression: add the leg lift, and eventually practice the full movement from this position.

I hope that you find this video helpful! I would love to hear how you progress with your goals and through each exercise. Are there any other exercises that you would like to see a video tutorial for? Let me know in the comments.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

20-Minute Yoga Stretch & Mobility Flow

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Hello Everyone!

Welcome to a new week! This week we are starting with a simple yoga flow for stretch and mobility. This 20-Minute flow can be done on its own or used to warm-up or cool down after a more intense workout.

Some things to keep in mind during your flow:

-Don’t force anything. One of the most important things to learn in yoga is how to listen to your body.
-Flexibility fluctuates. Some days you will be more flexible and others you will feel tighter. Hydration, rest, food, stress, previous workouts or soreness, all of these things can impact your flexibility.

If you like this flow (or you are looking for a longer flow) you might like these routines: Yoga Flows.

This flow is a little bit more gentle and focused on hip mobility and releasing areas of tightness or tension. My shy cat, Buffy, made a visit to our photo session before we filmed this routine.

This weekend, I also did Jesse’s 21 and Done workout followed by a 1-mile run on the treadmill. It has been wonderful to get back to a consistent workout routine and filming routine.

I encourage you to practice self compassion during this routine. If you aren’t familiar with yoga (or even if you are) some of the movements may feel difficult. You are capable of doing difficult things. Typically when we find something uncomfortable it’s because it is taking us outside of our comfort zone and we are learning or trying something new.

If you are new to yoga give yourself grace and don’t tell yourself things like “I’m so bad at this” or “I’m not flexible enough.” You can change that narrative and say, “I practiced mobility,” “I tried something new and challenging today and didn’t give up because it was outside of my normal experience.”

I hope that you enjoy this flow and find it a useful part of your practice.

I am planning to make some updates to my website soon. I would love to hear which functions/tabs on my website you consistently use to navigate and find what you are looking for. I don’t want to take away tools that you are regularly using. I would also love to hear your thoughts on this flow. Did you like it, was it a good challenge, too easy or hard? Let me know!

I will see you soon with a new workout. We have lots of fun things coming your way! If you have any video requests post them in the comments.

Enjoy!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Yoga Flow:

Yoga down dog with bent knees — Down Dog with Bent Knees

10-Minute CARDIO BURN HIIT: Home Workout – No Equipment Exercise Circuit

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Hello Everyone!

Welcome to a fantastic and fun, Quick HIIT Cardio Burn workout. One round of today’s workout will only take 10-Minutes. So push yourself hard, and repeat it if you have the time and the energy to do so!

Today’s workout is led by Jesse. When I say he made today’s workout fun, you don’t just have to take my word for it. Check out the video and the photo tutorial and you will know that his humor and charisma was out FULL FORCE during this workout. So don’t be surprised if you get in an extra core workout from laughing during this routine. You won’t be bored during this workout.

Yelling cat — Gambit demands that you have a great workout today!

I love short, intense HIIT workouts. I like when they are quick, because mentally it allows me to really push myself to get in max reps, and then I can repeat it or pair it with another workout.

An important aspect of training that often gets overlooked is the development of mental fortitude. When you first start training you don’t just teach your body to grow stronger and push through, you teach your mind. You develop the mental strength to push through the challenging moments, and that doesn’t just apply to your workouts, it also applies to your every day life. You are learning how strong you are in a multitude of ways. I believe that is one of the biggest reasons why exercise helps improve self confidence. It’s not all about physical changes, it’s about learning how capable you and your body are. You learn how much you can endure and your brain learns how to work through difficult things and moments.

Exercise is so much more than aesthetic. It really improves and balances both your physical and mental health in so many ways. I have noticed that it’s easier for me to remain patient in stressful situations when I workout regularly.

If you enjoy this workout you might also like my 25-Minute Body Weight HIIT and my 15-Minute, Sculpt, Strengthen & Burn Cardio Routine.

Leaping for joy during a fun workout — Jesse having fun with his Air Jumps

Let me know if you had as much fun working out with Jesse as I did filming him during this workout. I apologize if the camera gets shaky at all, I was focused on not bursting out laughing while I was filming. I’m trying to convince him to film one workout per week, and be a more regular in front of the camera personality. So if you enjoyed the workout please let us know.

Have fun, and I will see you soon with a new workout!

Melissa

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness
Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

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

Air Jump Rope
Sumo Squat
Lateral Jump
Lunge Kick: Right
Lunge Kick: Left
Heel Tap Jump Squat
Standing Knee Drive Twist: Right
Standing Knee Drive Twist: Left
Surfer
Pendulum

Repeat up to 3X

25-Minute FULL BODY BURN: No Equipment Workout

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Hello Everyone!

Welcome to a fantastic and effective 25-minute full body workout. This no equipment exercise routine incorporates some of the best body weight exercises to create a fantastic full body exercise routine.

The full length workout video and photo tutorial are below. This is an interval workout, so you should push yourself for max reps during each interval. No matter what your health and fitness goals are, this is a great routine to help you get there.

Bicep flex after working out — Post workout flex.

I really needed this workout both physically and mentally. I was tired all day and I knew exercise would help, but I kept pushing it off. After the workout I felt a million times better. When it comes to exercise, getting started is the hardest part. It’s important to get into the habit of exercising regularly even when you don’t feel like it. Obviously, illness and injury require rest, but I’m talking about normal days when you just aren’t in the mood. Make it a normal part of your routine.

You should also try to make eating lots of veggies and nutrient dense meals a part of your normal routine. Today I made a delicious Tofu + Veggie Penne with Balsamic Glaze. I was just winging the recipe with ingredients that we had on hand, but it was delicious! My daughter kept asking for more veggies and tofu. In fact, she liked those more than the noodles! So it was an all around win as far as family meals go.

Healthy tofu and vegetable pasta — I shared this recipe on Facebook and Instagram. Tofu + Veggie Penne with Balsamic Glaze.

Yesterday, Jesse filmed a fun and challenging 10-Minute Cardio Burn HIIT workout. I was trying so hard not to burst out laughing from behind the camera when he was teaching the workout. He made it very fun, and I feel safe saying you are guaranteed to laugh at least once during the workout. That workout will be out later this week (and Patreon supporters already have early access to the video).

It has been so wonderful to get back into a consistent workout and filming routine. We’ve been putting out a lot of videos each week, so be sure to check them out if you haven’t already. You can find them here: New January Workouts and New February Workouts.

We have done a wide variety of workouts recently from quick 4-minute per round Tabata exercise routines, to dumbbell workouts and 25-minute no equipment workouts. Plyometric to Low Impact exercise routines. There are plenty of workouts to choose from.

Melissa

The Workout:

Set your interval timer for 25 Rounds of 10/50.

Jog in Place
Reverse Lunge Knee Drive: Right
Reverse Lunge Knee Drive: Left
Pendulum Hop
Rotating Push-ups
Crab Knee Touch
Heel Tap Crunch
Reverse Plank Leg Lift
Elevated Leg Adduction: Right
Elevated Leg Adduction: Left
Side Plank Bottom Leg March: Right
Side Plank Bottom Leg March: Left
Leg Circles: Right
Leg Circles: Left
Leg Series: Right
Leg Series: Left
Hydrant: Right
Hydrant: Left
Bird Dog Squeeze: Right
Bird Dog Squeeze: Left
X-Squeeze Me
Pendulum Hop
Reverse Lunge Knee Drive: Right
Reverse Lunge Knee Drive: Left
Jog or March in Place

10 Min Fast Burn: Full Body Compound Dumbbell Exercises – Low Impact, No Jumping Workout

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Hello Everyone,

Welcome to my workout of the day. Today’s workout is a 10-Minute Interval a workout with Dumbbells. We are focused on Compound exercises to maximize the burn and efficiency of this full body workout routine. You can do one round of this workout or repeat it up to 5X if you are looking for a longer workout session today. You will find the real time, full length workout video below, along with the photo tutorial for each exercise.

I did this workout routine with some of my students last week. We did one round for time (as filmed) and the second round for 20-reps per exercise. I like to combine both techniques for workouts like this, because it really changes the challenge and dynamic of the workout. I personally found it harder to do the round for repetitions, but some of my students found the timed round more challenging. Both are beneficial, so whichever technique you use, you are going to get in a fantastic full body workout with some of the best compound exercises out there. I would love to know how many rounds of this workout you did, as well as if you went for time or reps.

We have filmed several new workouts recently. Be sure to check out the 25-Minute, No Equipment Low Impact Workout if you haven’t tried it already.

This is another Low Impact, but highly effective workout routine. It is an apartment and hotel friendly workout. I enjoy the power built by plyometric workouts (like the Tabata workouts I shared recently) but it’s great to have options and variety. If there is a specific style of exercise you would like to see next, let me know in the comments.

Dinner Time:

Remember, it’s important to support your workout routines with healthy and nutritious foods to power your body. Below is a photo of my son’s dinner plate last night. The entire family had the same meal, but for some reason I only took a picture of his plate.

We had air fryer salmon, broccoli and mashed potatoes. I try to keep about half of the plate veggies to ensure we are all getting lots of nutrients.

Kids plate with air fryer salmon, broccoli and mashed potatoes

Feeding my kids healthy meals.

I hope you enjoy todays workout!

Melissa

This post may include affiliate links through which BenderFitness makes a small commission.

The Workout:

Interval Timer set for 10-Rounds of 10/50

Curtsy Lunge: Right
Curtsy Lunge: Left
Skier
Row and Reach
Sit Thru Press: Right
Sit Thru Press: Left
Renegade Row
Kneeling Wood Chopper: Right
Kneeling Wood Chopper: Left
Angel Abs

25-Minute Low Impact, Full Body Burn Workout: No Equipment, No Jumping Exercises

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Hello Everyone!

Welcome to a brand new BenderFitness workout. Today’s workout is an amazing Low Impact (no jumping) workout routine that will take 25-Minutes to complete. We are working the full body today. This is a No Equipment Workout so all you need is a little bit of space and a yoga mat.

What are the benefits of Low Impact exercises?

There are several! You have less chance of getting injured, it can be easier to get yourself going when you aren’t motivated to workout (when you’re tired just thinking of plyometric workouts can make you feel more tired), they are great for mobility, and you can still get in an amazing workout. You can also do Low Impact workouts on a daily basis.

A little workout help from Gambit the cat.

Every human body is different, some people recover from HIIT workouts with plyometric exercises more quickly (and can do those types of workouts more often) and others experience more muscle soreness, fatigue and require longer recovery. Using both HIIT and LIIT workouts can help you to stay more consistent in your workout routine without over doing it. Even if you stick to just Low Impact workouts you can have a significant impact on your overall health, wellness and fitness level. You can still push yourself for maximum repetitions, you can still get in cardiovascular benefits, but it’s less impact on your joints.

If you love this workout, you might also enjoy THESE Low Impact Exercise Routines. Low Impact isn’t code for easy. They will still challenge you and make you stronger. You just doing have to do tons of jumping during these routines.

One thing I really liked during this routine: I felt a major burn in my shoulders and arms. Body weight exercises for the arms and shoulders can be super effective, and this routine incorporates some great ones.

It has been great sharing new workouts with you all. I hope you’ve enjoyed the new content we are putting up and that you find this workout challenging and useful. I would love to know if you had any favorite moves from this routine, and if you have any workout requests for videos you would like to see.

Have fun & check back soon for more new workouts!

Melissa

https://youtube.com/watch?v=NtItJDhauP8

https://youtu.be/NtItJDhauP8

Interval Timer: 25 Rounds of 10/50
Total Workout Time: 25 Minutes

In/Out Squats
Zombie Kick
Chair Rotation: Right
Chair Rotation: Left
Single Arm Reverse Plank Crunch: Right
Single Arm Reverse Plank Crunch: Left
Super Swim
Temple Tap Abs
Tricep Pushups: Right
Tricep Pushups: Left
Walk the Plank
Cactus Squeeze
Warrior III Taps: Right
Warrior III Taps: Left
Pendulum
Standing Leg Circles: Right
Standing Leg Circles: Left
Knee to Knee Leg Extension: Right
Knee to Knee Leg Extension: Left
Beast Knee to Elbow
Knee Drop Plank
Stir the Cauldron
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
March it out

10 Minute Full Body Workout with Dumbbells

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Hello Everyone,

Welcome to a quick and effective Full Body Dumbbell Workout. This routine only takes 10-Minutes per Round. It’s perfect for days when you need to get in a workout, but don’t have a lot of time. It’s also a great one to repeat.

I did a round of this workout for time, and a round for repetitions. For reps, I did 20 Reps Per Exercise. I like the versatility of both formats, because they each challenge my body differently. I used two twenty pound dumbbells for the majority of this workout.

A couple of things to keep in mind during this workout: for Good Mornings and Romanian Deadlifts it is very important to make sure you are keeping your back flat and your core engaged. This will help you get the most out of the movement and help prevent injuries. Good form is always important, but it is especially important when you are adding weights into your exercises.

Flat back during Romanian deadlift — Horse Stance Good Morning with flat back

This is a great workout to pair with any of the Tabata Workouts I posted last week. Those 4-minute routines will make the perfect cardio burn to go along with today’s workout.

Thoughts for the Day:

Latley I have been spending some time thinking about barriers. What stands between you and your goals. Are there small changes you can make to help yourself move toward your goal?

Certain barriers we can’t control (long work/ commute hours, illness, injury), but there are other places where small changes can have a big impact on our time. For example, time spent scrolling through social media or procrastinating. When you think about a quick workout like today, ten minutes is achievable for most people. But you have to initiate that movement and make sure you aren’t wasting time and energy in places where you don’t want to.

I’ve realized that I lose time in a lot of little ways, so getting more organized and intentional with my time helps me to prioritize the things that are important and let go of the habits that aren’t.

Post Workout: Better mood and energy level.

I hope todays workout helps you to feel more energized and healthier. Let me know how many rounds you go in and if you paired it with any other workouts.

Have an amazing day and check back soon for more new workouts.

Melissa

The Workout:

Interval Timer set for 10 Rounds of 10/50

Squat and Curl
Horse Stance Good Morning
Row: Right
Row: Left
Tricep Drop
Romanian Deadlift
Weighted Russian Twist
Beast to Plank
Side Plank: Right
Side Plank Left

Repeat up to 3X

Photo Exercise Tutorial:

4-Min Workout: Tabata #4 of 4

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Hi Everyone,

Welcome to Tabata Workout #4! I hope you’ve enjoyed this quick workout journey, and used it to help yourself to get in a workout on a day when you might not have otherwise. You will find the real time workout video below, as well as a photo tutorial for each exercise.

On the days of struggle, where it’s difficult to make time for yourself and your health, remember that even a little bit of movement is progress in the right direction. Your health is worth it. Yes, this might only be 4-minutes of exercise, but it’s a fantastic four minutes and it’s going to help you improve your health, fitness and endurance.

With this format the intervals are short enough that you can really push yourself. So you can workout quite intensely, despite the short total length of each round of exercise.

If you would like to pair this with another workout, I recommend this: 12-Minute Dumbbell Routine or my 15-Minute Abs Workout. I love the flexibility of these quick routines, because it really lets me customize my workouts. Since having children, my time is at a premium and I have to make the most of my workouts in the shortest amount of time.

How to Stay Consistent with your Workouts: Assess Your Schedule:

One of the hardest parts of getting in consistent workouts is making it a part of your normal schedule and routine. The first step of accomplishing this is to take a realistic look at your schedule. Is your morning most accessible, or your evening? Do you have enough time to get in a quick workout on your lunch break?

Where are you losing time in your day? Does doom scrolling cause you to procrastinate? Most of us engage in some form of procrastination that can inhibit us from achieving our goals. It’s important to take a realistic look at those habits and figure out where we can make positive changes.

Some people are already at their maximum time expenditure: This doesn’t apply to most people, but some people are working three jobs, caring for a family member, balancing medical appointments, etc, and they write to me asking how little they can safely sleep so they can still get in a workout. Sleep is necessary for your overall health, and so is movement and exercise. If the above sentence describes you and you are at the complete maximum end of your time and energy expenditure: give yourself some grace. If you can fit in one four minute round of exercise and that helps you feel better and healthier, excellent! If you can’t, remember sleep is necessary for your health, too.

There are some services available to caregivers, and programs such as respite care, and those options may be worth exploring if that applies to your situation. Whatever your situation is, take a realistic look at your time and don’t be afraid to start small. We have workouts from 4-minutes up through 60-minutes available here. So you can mix and match to fit your needs.

How do you feel about the short workouts? Have you enjoyed them or do longer routines work best for you?

Melissa

Interval Timer: 8 Rounds of 10/20
10-seconds Rest, 20-Seconds Maximum Repetitions

Surfer
Chair Hops
Plie Jumps
Uppercut Flurry

Repeat

4-Minute Workout: Tabata #3 of 4: Fast & Effective

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Hello Everyone!

Are you ready for a great, effective, and fast workout routine? If you said yes, then you are definitely in the correct place. Today we are continuing the four part Tabata workout series with routine #3. The full length, real time workout video and photo tutorial are below.

One round only takes 4-Minutes so it’s great for anyone short on time, but still looking to get in an amazing workout. I like to do 3-4 Rounds of Tabatas, but I know that even if I can only fit in one round I am still improving my fitness level. I’m a busy mom, so sometimes one four minute round of exercise is all I can fit in. When that’s the case I need to make sure every minute counts.

I have to admit, parenting and exercise comes with its own set of challenges. It just isn’t as easy to workout when your schedule includes caring for other human beings and trying to keep them to a schedule and in extracurricular activities. Life and its demands is always in flux.

Getting in a treadmill workout with a little photobomb pro behind me.

Sometimes when I get overwhelmed I need to remind myself that part of the reason that I started this website while I was in graduate school, was because I was SO BUSY that I needed to change my workout routine and style of workouts. I went from running and longer yoga flows to developing my own HIIT and home workouts. A large part of the reason why I did that, was because my schedule required me to get in an optimized workout in a shorter amount of time. And here we are more than a decade later, still sharing workouts that fit a busy lifestyle.

Although the demands on my time are very different now, the root issue of feeling like I don’t have enough time is the same. And quick workouts like this one are a perfect solution to a busy lifestyle. Maybe I don’t have time for 40-60 minutes of exercise, but when it’s broken down into 4-minute intervals it suddenly becomes doable.

You can find the other workouts I’ve shared so far this month here: Newest Workouts. If you haven’t given them a go yet, I encourage you to do so. Exercise isn’t just an amazing way to stay in shape and feel physically strong, it improves your mental and physical health. It even helps me to feel more patient and calm throughout the day. Moving and exercising is beneficial in so many ways.

I would love to hear what you think about this workout. Did it challenge you? How many rounds did you get in? Let me know in the comments below, or tag me in your workout check in post on whatever social media you use. I love seeing you progress and grow stronger and more confident.

Have fun, keep moving, and check back soon for more workouts!

Melissa
If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness
Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout

Interval Timer Set for 8 Rounds of 10/20.

Mountain Climbers
Switch Kicks
Lunge Jumps
Speed Skater

Repeat

4-Minute Lower Body Workout: Tabata #2

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Hello Everyone!

Welcome to Tabata workout #2! Today’s workout uses four fantastic compound movements that will get your entire body working hard, but you will really feel this one in your lower half. Of the four workouts in this Tabata series, I found this one to be the most challenging. My quadriceps were on fire, but the short intervals allowed me to push through.

I hope you enjoyed the first workout in my Tabata series. You can find it here if you haven’t tried it yet: https://www.benderfitness.com/2023/01/4-minute-cardio-tabata-workout-1-of-4.html

I have been having so much fun filming new workouts and sharing these new exercise routines with you. Tabatas are some of the most effective workouts out there. They are amazing for developing strength and stamina. This routine is also focused on functional mobility. If it feels challenging and you are breathing heavy that means you are working in the right intensity zone. It also trains you mentally. You teach yourself that you are capable of doing difficult and intense things.

I hope that you have been enjoying the other new workouts I have shared so far this week. We started with Jesse teaching a 21-Minute dumbbell workout and today is Tabata #2 of 4. That means we have two more routines still headed your way this week.

Simple Smoothie Recipe:

I don’t drink smoothies all the time, but I really enjoy them when I am in a hurry, or on days when I am not very hungry when I wake up. I also don’t use protein powder often (my stomach doesn’t like most of them) but I’ve recently had some success with vegan protein. It’s convenient to have on hand for hectic mornings, because I don’t function well on an empty stomach. If you have a quick breakfast recipe that you default to when you are busy please share it in the comments.

Chocolate Coffee Smoothie

(with Vegan Protein Powder)

1/2 cup almond milk (or milk of choice)

2 tsp cocoa powder

1 scoop vanilla protein powder

1/2 Banana

1/4 cup coffee

2-4 Ice Cubes

optional: T Peanut Butter

Have fun with the new workout series. It’s been fun filming them to share with you. If you have any specific workout style that you would love to see in the future, let me know. I love seeing your check in posts and reading your comments.

Wishing you a wonderful day,
Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness
If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness
Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Set your interval Timer for 8 Rounds of 10/20.
20-Seconds Maximum Repetitions

4-Minute Cardio: Tabata Workout 1 of 4

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Hello Everyone!

Welcome to today’s workout! Today we have a fantastic, fast and effective workout on the agenda.

One round of this workout only takes 4-minutes, but it will be four minutes of hard work. This workout style is one of the best ways to maximize your progress in a small amount of time.

What’s so great about Tabatas? They improve your aerobic and anaerobic fitness levels, increase lean muscle mass, boost your metabolism and are incredibly time efficient. One round on its own is incredibly beneficial to your overall fitness, but you can also repeat it or pair it with another workout. This routine would be great with one of my low impact core workouts: https://www.benderfitness.com/category/core.

I will be releasing four Tabatas this week (including this one). I also shared a brand new workout with Jesse. You can find that here: https://www.benderfitness.com/2023/01/full-body-workout-get-back-in-shape-21-minutes-done.html

Jesse is great to workout with because he brings the perfect combination of motivation and humor.

This quick workouts are really helpful for me, because they let me work hard but don’t take a ton of time. With two young children I need to maximize my workouts in a time effective way. My schedule just doesn’t allow for long workouts right now, but the great news is that working out for hours isn’t necessary.

Be sure to check back, because we are working on more new and exciting workouts. I will be releasing the other three Tabatas I filmed for this quick workout series throughout the week.

Let me know how you liked this workout. Did you repeat it or pair it with another routine, or get in one challenging round?

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness
If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness
Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Set your internal timer for 8 Rounds of 10/20

High Knees
Low Jacks
Burpees
Lateral Hops

Full Body Workout: Get Back in Shape: 21 (Minutes) & Done

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Hello Everyone!

I hope you are ready to make today amazing, starting off with a great workout to help us get stronger, healthier and more fit. For today’s workout grab some dumbbells and a stability ball or bench. No bench/ball? No worries, you can do the exercise lying on the floor. Remember, there is always a way to modify a workout suit your needs.

If you’ve been following along with us for the past year, you might already know that Jesse faced a lot of health issues. It was his worst health/injury year that he ever remembers having. He had a broken bone, tendinitis in his foot, a 14 mm kidney stone that he had complications with that required hospitalization and three surgeries….from the start of the year to the end of the year he was dealing with something, and frequently had a lot of pain.

As a result he wasn’t able to workout the way he is used to, and had almost no consistency in his training. Normally he does a combination of BenderFitness HIIT workouts and running, and we started martial arts training as a family. Jesse was a high school and college athlete, who competed in State and National championship races for Cross Country, and was inducted into our university’s athletic hall of fame in his first year of eligibility. So starting over and being de-railed in his fitness endeavors has been a new and challenging experience.

Jesse racing at the Buffalo Creek Half Marathon

Luckily, over the past few weeks of putting in hard work Jesse is already seeing and feeling a noticeable difference in his health and fitness. His running speeds have improved, he has noticed improved strength in his running bound, he is handling VO2 Max runs without getting stomach aches/issues, and he has been more positive and happy since getting back to exercise. For the past month he has been doing the workout video we are sharing below 1X per week, and he credits this routine with improving his strength and endurance.

I hope that you enjoy this workout, and find it as useful to improving your health and fitness level as Jesse has. Let me know how you feel at the end of this workout and if you enjoyed working out with Jesse. If you did, hopefully we can get him back and leading more new workouts!

Keep checking back here, because I have some fun and challenging new workouts headed your way soon. I also finally started using my TikTok so be sure to follow me there if you’re a TikTok user!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Set your Interval Timer for 21 Rounds of 10/50

We are doing Maximum Repetitions in each 50-second interval.

Squat & Curl
Wood Chopper: Right
Wood Chopper: Left
Weighted (Russian)Twist
Wood Chopper: Right
Wood Chopper: Left
Fly

Repeat 3X for a 21-minute workout.