20 Minute Boot Camp Sweat: Full Body Fat Burn Workout-No Equipment

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Hi Everyone!

Today’s workout is directly from one of the Boot Camp classes that Jesse and I teach. We did this routine with the Penn State Hockey and Softball Teams as part of their conditioning training, and with various other students and facility. It’s challenging, but if you push through you are going to get in a heck of a workout!

We did this Routine 2X with a 10-Minute Warm-up, and a 10-Minute Cool Down. We had a short water break in between rounds. You can repeat this workout 1-3X, based on your own fitness level.

You are all in for a treat today, because Jesse taught this workout! I always enjoy when Jesse teaches because he has great energy & inevitably makes me laugh a few times during the workout. If you hear snickering behind the camera in this one, that’s me. 🙂

I had an active Rest Day yesterday, and took a nice long walk outside. I planned on doing an interval run, but my body needed some rest. I have two new Faster 5K Interval Runs for you. I will be posting the breakdown for both workouts this week.

I hope you enjoy today’s workout & find it challenging! Have fun! Let me know what you think on Instagram, Facebook or Twitter.

Melissa & Jesse

Intervals: 15 Rounds of 30/50.

Reps:
Beginner: 10 Reps, 30 Seconds Cardio
Intermediate: 15 Reps, 30 Seconds Cardio
Advanced: 20 Reps, 30 Seconds Cardio

*Cardio of Choice Between Each Exercise. Our selection was High Knees.

Overhead Squat
Lunge Kick: Right
Lunge Kick: Left
Temple Tap Abs
Burpee
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
Leg Lift
Hip Lift
Alternating Hip Thrust
Plank Side Tap: Right
Plank Side Tap: Left
Elevated Leg Adduction: Right
Elevated Leg Adduction: Left
Donkey Kick

Repeat 1-3X

Over Head Squat: Part 1

Over Head Squat: Part 2

Lunge Kick: Part 1

Lunge Kick: Part 2

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Side Plank Elbow Tap: Part 1

Side Plank Elbow Tap: Part 2

Leg Lift: Part 1

Leg Lift: Part 2

Hip Lift: Part 1

Hip Lift: Part 2

Alternating Hip Thrust: Part 1

Alternating Hip Thrust: Part 2

Plank Side Tap: Part 1

Plank Side Tap: Part 2

Leg Adduction: Part 1

Leg Adduction: Part 2

Donkey Kick: Part 1

Donkey Kick: Part 2

20-Minute HIIT Boot Camp: Body Weight Cardio Burn

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Hi Everyone!

I hope you’re ready for today’s workout! This is one of the workouts that I taught to my Boot Camp class. One Round takes 20-Minutes. You can increase your number of rounds to increase the intensity/burn of this workout.

During Boot Camp we start with a 10-Minute Warm-up/Learning the Moves. We do two rounds with a short break in between, and finish with a cool down. You can complete up to 3-Rounds of this workout if you’re up for it.

In between each exercise today I did a Cardio Burst. I chose Mountain Climbers & High Knees. You can vary the cardio if you would like to try something different. Some great options are Jump Rope, Ropeless Jumping, Burpees, X-Jumps or Jumping Jacks. Be sure to push the pace and try to move as quickly as possible between each exercise.

This routine will improve your strength and cardiovascular fitness. Try to push for as many repetitions of each exercise as you can get in while maintaining good form. Always remember, if you need to stop and catch your breath at any point, it’s okay! Just get right back into the workout & push yourself.

I hope you enjoy today’s workout! Let me know what you think!
Melissa

PS Fitness Fashion:
Top from www.Affitnity.com: 15% off your total purchase with the Code BenderFitness at checkout.
Pants: Lululemon: Sorry no discount code!
Shoes: Brooks Glycerine

Intervals: 15 Rounds of 30/50.

Repetitions:
Beginner: 10 Reps, 30 Seconds Cardio
Intermediate: 15 Reps, 30 Seconds Cardio
Advanced: 20 Reps, 30 Seconds Cardio

*30 Second Cardio Burst Between Each Exercise:
My Cardio Selection: Exercises 1-5: Mountain Climbers, Exercises 6-10: High Knees, Exercises 11-15: Mountain Climbers

Twisting Sumo Squat
Balanced Pendulum-Right
Balanced Pendulum-Left
Warrior III-Right
Warrior III-Left
Shoulder Tap Pushup
Spiderman Side Plank-Right
Spiderman Side Plank-Left
Tricep Pushup-Right
Tricep Pushup-Left
Angel Abs
Side V-Up-Right
Side V-Up-Left
Rock the Boat
Super Swim

Repeat 1-3X

Mountain Climbers

Balanced Pendulum: Part 1

Balanced Pendulum: Part 2

Warrior III: Part 1

Warrior III: Part 2

Shoulder Tap Pushups: Part 1

Shoulder Tap Pushups: Part 2

Shoulder Tap Pushups: Part 3

Spiderman Side Plank: Part 1

Spiderman Side Plank: Part 2

Tricep Pushup: Part 1

Tricep Pushup: Part 2

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 3

Side V-Up: Part 1

Side V-Up: Part 2

Rock the Boat: Part 1

Rock the Boat: Part 2

Super Swim

High Knees

Ready to Repeat the Workout?

15-Minute HIIT: Abs & Thighs Workout-No Equipment-Body Weight Workout

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Hi Everyone!

It’s workout time! One round of today’s workout will take 15-Minutes to complete. It can be repeated to increase the intensity & burn.

Jesse & I did this workout with our Boot Camp Class this week. In class we did two Rounds, focusing on maximum repetitions with good form. Even when you are going for speed, you want to make sure you are focusing on form, because that is what yields the best results in your aesthetics and strength.

I was exhausted when I filmed this workout, but I felt so much better after I finished. Pushing through the workout really improved my energy & helped me stay productive for the rest of the day. Working full time can be a challenge to your workout program at times. Sometimes you just feel tired. As you get into the habit of working out you will find that your mood and energy improve with your workouts. Sometimes knowing that is what gives me the push to get in my workout on a day that I might have skipped otherwise.

What gives you the push to workout on days when you are tired?

I do want to point out that some days your body does need the rest more than it needs a workout. Fitness should be something that helps keep you in tune with your body’s needs. Recognizing the difference between tired/unmotivated and true fatigue/over-training is very important. You should incorporate at least 1 full rest day into your weekly schedule.

I hope you all enjoy today’s workout! Have fun & really push through this one!
Melissa

Interval Timer: 15 Rounds of 10/50

Reps:
Beginner: 10 Reps, 30 Seconds Timed Exercises
Intermediate: 15 Reps, 40 Seconds Timed Exercises
Advanced: 20 Reps, 50 Seconds Timed Exercises

High Knees
Pendulum Squat
Burpees
Crunch & Tap
Mountain Climbers
Table Top Hip Thrust
Squat Jump
Rotating Pushups
Lunge Jumps
Side Plank Hip Drop-Right
Russian Kicks
Side Plank Hip Drop-Left
Frog Hopper
Alternating Runners Lunge Reach
High Knees

Repeat the Entire Workout 1-3X for Maximum Results

High Knees

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Pendulum Squat: Part 3

Burpee

Table Top Hip Thrust

Squat Jump: Part 2

Squat Jump: Part 1

Rotating Pushup: Part 1

Rotating Pushup: Part 2

Lunge Jump

Side Plank Hip Drop

Russian Kicks

Frog Hopper: Part 1

Frog Hopper: Part 2

Frog Hopper: Part 3

Runner’s Lunge Reach: Part 1

Runner’s Lunge Reach: Part 2

Runner’s Lunge Reach: Part 3

Full Body Sculpting: 20 Minute Fat Burn HIIT

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Hi Everyone!

Today’s workout is a great Throwback Workout. One Round takes just over 20-Minutes. Try to keep the rest between each round minimal. Be sure to warm-up before the workout. It will allow you to work at a higher intensity throughout the workout, help regulate your breathing, and decrease your chances of injury.

This workout is broken up into sections. During the workout I use dumbbells, and a bench. You can also substitute a sturdy chair if you don’t have a bench. For the Box Jump, you can substitute Squat Jumps or Alternating Step Ups if you don’t have something sturdy enough to safely jump on/off of.

Remember to push yourself during the workout. When you get fatigued, remember that each section only takes 5-Minutes. You can handle anything for 5 minutes. Listen to your body. If you need to stop at any point that’s okay, but get back into the workout as soon as your body is ready.

Jesse and I are filming new workouts this evening. I will also be posting, the newest 5K Speed Training Interval Workout. You can find the first workout: Here, and the second Interval Workout: Here.

I hope you all enjoy today’s workout! Tag me in your Instagram Photos (@BenderFitness) or let me know what you think on Facebook or Twitter.

Have fun!
Melissa & Jesse

10 Seconds of Rest, 50 Seconds Max Reps
*5 Minutes Per Round
*Total Time: 20 Minutes

Round 1: Cardio Blast

1. Cross Jacks
2. Frogger
3. Russian Kicks
4. Lunge Jumps
5. High Knees

Round 2: Sculpted Arms, Shoulders and Back

1. Reverse Push-up
2. Dips
3. Plank Rows (with or without push-up)
4. Chair Curl
5. Decline Spiderman Push-up

Round 3: Toned Glutes and Legs

1. Squat Jump
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Box Jump
5. Burpee

Round 4: Tighter Core

1. Russian Twist
2. Hip Lift
3. Mountain Climbers
4. Temple Tap Abs
5. Knee Tap Plank Jack

*Be Sure to Cool Down

Repeat Workout 1-3X

Dancer Body Workout

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Hi Everyone!

Have you ever wondered what dancers do to get such beautifully sculpted muscles? This workout utilizes ballet inspired moves, and adds weights. This workout combines balance, core strength and full body movements. The addition of weights will help speed up the toning results of the workout. Of course, all of the moves can also be performed with body weight only.

The weights I used in this workout varied between 12-20 pounds. It’s important to find a weight that is challenging to you. The focus shouldn’t be on the number of pounds, it should be on finding out what is challenging for you, but still allows you to maintain proper form throughout the movement.

I danced all through high school, and was captain of a dance team until 2007. I did everything from ballet, jazz, and tap, to swing dancing. It was fun incorporating a different type of movement into today’s workout. It’s a very basic combination of ballet and fitness moves. I hope you enjoy it!

Tonight I am teaching a yoga class. I plan on filming new workouts tomorrow evening. My plans have been running amuck on me this week, because my allergies and the crazy weather fluctuations aren’t getting along. The unfortunate result has been a week of intermittent headaches. I was still able to get in over 10,000 steps walking yesterday, but I didn’t get to do an additional workout. As I always say, it’s important to listen to your body. Sometimes it tells you what it needs.

Have fun today!

Melissa

PS My top is from www.affitnity.com and you can always get 15% off your total purchase with the code BenderFitness at checkout. 🙂

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

Repeat 1-3X

1. Front Lift and Press (right)
2. Front Lift and Press (left)
3. 2nd Position Plie Pulse
4. Super Girl Row (right)
5. Super Girl Row (left)
6. 1st Position Plie Pulse
7. Right Leg Lift (basic Arabesque movement)
8. Left Leg Lift
9. Side Lift Pulse (right)
10. Side Lift Pulse (left)

Lower Body Sculpt & Extended Plank Core Workout: Legs & Abs Home Workout

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Hi Everyone!

Today I have two workouts for you! The first workouts is a Lower Body Sculpt & the Second Workout is a Core workouts for Love Handles, Abs & Back. The second video is posted below the photo tutorial for the Lower Body Workout, so be sure to keep scrolling!

I hope you all enjoy the workouts and are feeling good at the midway point of this week! Remember to listen to your body. If you need a rest day you can adjust the schedule & complete these workouts tomorrow.

You can also choose to pair the workouts, or separate them. It’s important to recognize how your body is feeling. Creating a mind & body connection will make you stronger, and healthier. Remember, when you do an exercise, if you focus on the muscles you are training during the exercise, you actually improve your physical results!

I hope you enjoy today’s workouts! Have fun & feel free to tag me in your Instagram photos, or let me know what you think about the workout on my Facebook page.

Melissa

PS: In Both videos my workouts pants are from Affitnity.com. I am a brand ambassador for Affitnity, so you guys can always get 15% off any purchase with the code BenderFitness at checkout. Plus the Instagram giveaway closes tonight, so it’s not to late to enter! Find me on Instagram: @BenderFitness and follow the instructions on the giveaway photo for a chance to win.

1. Runner’s Lunge Lift (right)
2. Runner’s Lunge Lift (left)
3. Lunge to Squat (right)
4. Lunge to Squat (left)
5. Man Maker
6. Curtsy Lunge Kick (right)
7. Curtsy Lunge Kick (left)
8. Weighted Single Leg Glute Bridge (right)
9. Weighted Single Leg Glute Bridge (left)
10. Lunge Twist to Chair (right)
11. Lunge Twist to Chair (left)
12. Plie Pulse
13. Romanian Deadlift
14. Around the World Lunge (right)
15. Around the World Lunge (left)

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

Runner’s Lunge Lift

Lunge to Squat: Part 1

Lunge to Squat: Part 2

Man Maker: Part 1

Man Maker: Part 2

Man Maker: Part 3

Curtsy Lunge Kick: Part 1

Curtsy Lunge Kick: Part 2

Single Leg Glute Brige

Lunge Twist to Chair: Part 1

Lunge Twist to Chair: Part 2

Plie Pulse

Romanian Deadlift

Around the World Lunge

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

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

HIIT Boot Camp Mash-up: 21 Minute Full Body HIIT + 22 Minute HIIT Sweat Workout

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Hi Everyone!

I have a Boot Camp Mash-Up Workout for you Tonight! On Tuesday night’s, Jesse and I teach a 60-Minute HIIT Boot Camp Class. Today I am sharing a 21-Minute HIIT from me, and a 22 Minute HIIT Workout from Jesse. That way you get the virtual experience of Bender Boot Camp.

You can pair these two workouts together, or pick one workout for today, and save the second one for later. Choose whichever option fits your plan, current level of fitness & the amount of time you have to workout today.

Our Typical Boot Camp Breakdown is:

10-Minute Warm-Up/Learning the Moves.
20-Minute HIIT
Water Break
20-Minute HIIT
10-Minute Cool Down/Stretch.

I have new Boot Camp Workouts on my “to film” list. I planned on getting them filmed today, but I had a sinus migraine so those plans were put on hold. I tried out a Neti-Pot, and that really seemed to help ease some of the discomfort from my swollen sinuses. The seasonal changes always get me, and it went from 70 degrees to 30 degrees over the past few days.

I will be sleeping with a humidifier tonight & hoping for the best sinus-wise.

Have fun with today’s workout combo & let me know what you think in the comments below, or on Facebook, Instagram or Twitter. You can find me: @BenderFitness and Jesse is on Instagram as @BenderCrosby1

Melissa & Jesse

Equipment: Gymboss Interval Timer set for 16 rounds of 30/50.
*Cardio of Choice: High Knees, Jump Jacks, Jump Rope

Repeat 1-3X

-Cardio

1. Burpees

-Cardio

2. Double Kick Back (right)

-Cardio

3. Double Kick Back (left)

-Cardio

4. Temple Tap Abs

-Cardio

5. Lunge Jumps

-Cardio

6. Goddess Reach

-Cardio

7. Walking Push-ups

-Cardio

8. Alternating Hip Thrust

-Cardio

9. Plank Knee Drop

-Cardio

10. Squat Jumps

-Cardio

11. Hydrant (right)

-Cardio

12. Hydrant (left)

-Cardio

13. Side Plank Taps (right)

-Cardio

14. Side Plank Taps (left)

-Cardio

15. Warrior III (right)

-Cardio

16. Warrior III (left)

Equipment: Gymboss Interval Timer set for 16 Rounds of 30/50

*30-Second Cardio Burst of Choice Between Each Exercise

1. Temple Tap Abs
2. Superman & Push-up
3. Alternating Supine Bridge Knee Flexions
4. X-Jumps
5. Hip Drop & Side V-Up (right)
6. Tricep Dip & Plank
7. Side Lunge Squat & Leg Lift (right)
8. Lunge Jumps
9. Hip Drop & Side V-Up (left)
10. Spiderman Push-up
11. Side Lunge Squat & Leg Lift (left)
12. Jump Squats
13. Full Circles
14. Rotating L-Sits/Tables
15. Goddess Pose Lifts
16. Burpees

Repeat 1-3X

Temple Tap Abs

High Knees (Cardio Burst)

Jumping Jacks (Cardio Burst)

Superman + Pushup: Part 1

Superman + Pushup: Part 2

Superman + Pushup: Part 3

Superman + Pushup: Part 4

Superman + Pushup: Modified Pushup

Alternating Supine Bridge Knee Flexion: Part 1

Alternating Supine Bridge Knee Flexion: Part 2

Alternating Supine Bridge Knee Flexion: Part 3

X-Jump: Part 1

X-Jump: Part 2

Hip Drop to Side V-Up: Part 1

Hip Drop to Side V-Up: Part 2

Hip Drop to Side V-Up: Part 3

Tricep Dip to Reverse Plank: Part 1

Tricep Dip to Reverse Plank: Part 2

Side Lunge Squat & Leg Lift: Part 1

Side Lunge Squat & Leg Lift: Part 2

Lunge Jump: Part 1

Lunge Jump: Part 2

Spiderman Pushup: Part 1

Spiderman Pushup: Part 2

Spiderman Pushup: Part 3

Spiderman Pushup: Part 4

Chair Pose: Modification for Jump Squat

Jump Squat: Part 1

Jump Squat: Part 2

Full Circles: Part 1

Full Circles: Part 2

L-Sit to Table: Part 1

L-Sit to Table: Part 2

L-Sit to Table: Advanced Modification

Goddess Pose Lifts: Part 1

Goddess Pose Lifts: Part 2 (Alternating Heel Lift)

Goddess Pose Lifts: Advanced Modification

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Burpee: Part 4

10 Minute Chair Workout: Low Impact: Arms, Abs, Legs

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Hi Everyone!

I have a new workout for you today. One round only takes 10-Minutes, but it’s still challenging. For a long time, I have been getting requests for a low impact seated workout. I designed this workout so that it would still be challenging for a variety of fitness levels.

This workout is primarily done while seated in a chair-with the addition of rows and a sit to stand, to make the workout more well rounded. Exercise #3 is the most challenging move in this series. If it is difficult, please do not get discouraged! We build strength by doing things that are difficult. Even if you can’t do the full movement today, that doesn’t mean you won’t get there!

You can separate the movements (as I demonstrate in the video), or skip the lift if your body isn’t ready for it yet. Give it a try though! You might be surprised at what you are capable of!

I have two new 20-Minute Boot Camp workouts to share with you all. I wasn’t able to finish filming them both today, but I will work on that over the next two days.

I progressed my 5K Speed Training again today, and paired this workout with a 25-Minute Interval Run. I will post the breakdown of the newest interval run. In the mean time you can check out: Interval Run: Training for a Faster 5K Part 2. For those of you that aren’t runners, I posted my 10-Minute Jump Rope Workout as a cardio option for the day. Scroll past the photo tutorial, for the jump rope video (tutorial in the link above the video).

I hope you enjoy today’s workout!

Melissa

Equipment: 2 Dumbbells, a Chair or bench.

Bicep Curl-Right
Bicep Curl-Left
Chair Lift Leg Extension
Shoulder Press
Tricep Drop
Row-Right
Row-Left
Leg Extension Abduction-Right
Leg Extension Abduction-Left
Sit to Stand

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

My Cardio: Interval Run

Bicep Curl: Part 1

Bicep Curl: Part 2

Chair Lift Leg Extension: Part 1

Chair Lift Leg Extension: Part 2

Shoulder Press: Part 1

Shoulder Press: Part 2

Tricep Drop: Part 1

Tricep Drop: Part 2

Row: Part 1

Row: Part 2

Leg Extension Abduction: Part 1

Leg Extension Abduction: Part 2

Sit to Stand: Part 1

Sit to Stand: Part 2

10-Minute Jump Rope Workout:

Interval Run: Training for a Faster 5K: Part 2

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Hi Everyone!

I am still training on improving my speed so I can run a faster 5K. Last week I shared: Interval Workout to Begin Building Running Speed and Endurance.

This week, we are taking the same concept and basic foundation that we used in last week’s run, & increasing the amount of time spent running at and slightly faster than our desired race pace. I am going to use the paces I did during my run as an example, but it’s important to adjust your speed based on your current skill level and desired pace.

To improve your 5K speed you need to spend time teaching your body to run at faster paces. After initiating the speed training, the next focus is to increase your endurance at that pace. Running a 5K has two components: Speed & Maintaining that Speed/Endurance over a set amount of time.

*400 Meters is one lap around a Standard Track. 200 Meters is Half a Lap Around a Standard Track.
Keep Rest breaks short in between reps, but allow your breathing to recover.

The Basic Workout:

Warm-Up Run at a Comfortable Pace
400 Meter (.25 Mile) Repeats at Goal Race Pace X4
200 Meter (.13 Mile) Repeats Slightly Faster Than Goal Race Pace X4.
Cool Down Run at Comfortable Pace

I completed this workout on the Treadmill. These are the exact Paces I used, with the treadmill speeds. A treadmill takes some time to ramp up, so I adjusted the speeds to be a little bit faster to account for the slower time as the treadmill starts.

My Paces for This Workout:

Warm-Up: 1 Mile Run (7:58) – Speed 7.6 on Treadmill

400 Meter (.25 Mile) Repeats at Speed 8.7:

Interval 1: 1 Minute, 43 Seconds
Interval 2: 1 Minute, 43 Seconds
Interval 3: 1 Minute, 45 Seconds
Interval 4: 1 Minute, 42 Seconds

200 Meter (.13 Mile) Repeats-Speed Increased from 9.5-10.0

Interval 1: 49 Seconds (9.5 Speed)
Interval 2: 50 Seconds (9.7 Speed)
Interval 3: 47 Seconds (10.0 Speed)
Interval 4: 46 Seconds (10.0 Speed)

Cool Down: 1 Mile Run (7:58)-Speed 7.6 on Treadmill

Total Distance: 3.52 Miles
Total Running Time: 25 Minutes, 5 Seconds

I hope you all enjoy this workout! Let me know how you like it, and what your race goals are. You can leave a comment below, or on my Facebook page.

Have Fun!
Melissa

PS This workout is based on a workout designed for me by my favorite Running Guru: Ed Shephard (Shep). He is a great Cross Country and Track Coach. He has coached many individual runners and running teams to Championships. Shep was Jesse’s running coach in High School. Both Shep & Jesse are Collegiate Level Athletic Hall of Fame Runners. If you have more running questions please let me know, and I will pass them on to Jesse & Shep.

Other Running Articles You Might Like:

6 Training Runs You Should Be Doing to Improve Your Speed

Track or Treadmill Workout for Faster Running Paces: 400 Meter Repeats for a Faster 5K

6-Tips for Becoming a Runner & Starting a Running Program

5K Training for New Runners

5 Minute Core Workout for Runners: Cross Training for Runners

Plank Your Way to Sexy Abs: 13-Minute Home Workout

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Hi Everyone!

This is my workout for the day. I created this workout to focus on building core strength, but it’s still a full body workout. It was challenging! If you’re up to it you can repeat it a second time thorough.

The great thing about plank poses is that they utilize your entire core, strengthening you abs, obliques (love handles), and back. At the same time you are strengthening your arms, wrists and shoulders, as well as the muscles that support your vertebrae. If you have carpal tunnel syndrome you should avoid plank pose and any variations of plank. In addition, the variations that I included work your butt!

If you are just starting out with plank pose start out slowly and work your way up to the full minute. 20-30 seconds is a great starting point for plank pose. In yoga, plank pose also prepares you for more advanced poses that require arm strength and balance.

I hope you guys enjoy today’s workout. I have a new running interval workout for you. It can be done on a track or the treadmill. I also have two new 20-Minute Workouts for you. I am aiming to get them up this evening or early tomorrow, so be sure to check back.

See you soon!

Melissa

Complete as many reps as possible during each 60 second interval. I had 10 seconds in between each exercise to rest/prepare for the next move. In any interval workout listen to your body, push yourself, but rest as necessary. You should only compete with yourself. Find your starting point, and then repeat on a different day and try to improve your reps.

1. High Knees
2. Heel Tap Plank
3. Tricep Leg Lift Plank
4. Russian Kicks
5. Prisoner Squat
6. Mountain Climber
7. Pendulum Plank (right)
8. Pendulum Plank (left)
9. Chair Pulse
10. Side Plank Hip Drop (right)
11. Side Plank Hip Drop (left)
12. Reverse Plank
13. High Knees

HIIT to Be Fit! Jump Rope & Fat Burn Home Workout

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Hi Everyone!

Today’s workout is a HIIT to Be Fit, Jump Rope and Fat Burn. I originally filmed this workout as part of my 30 Day Workout Challenge!

One Round takes just over 23 minutes, and you can repeat the workout. During this video I filmed myself going through the second round. You can repeat it 1-3X to increase the intensity.

I increased the length of the cardio intervals during this workout to 45 seconds to increase the cardiovascular challenge and fat burning benefits. I chose jump rope as my cardio of choice. You can also substitute High Knees, Burpees, or Mountain Climbers if you don’t have a jump rope. If you are interested in learning more about the benefits of jump rope, check this out: Health Benefits of Jumping Rope.

For a chance to win this one shoulder sports bra & motivational necklace check out the giveaway on Instagram!

I am part of a giveaway on Instagram. I’m an Affitnity ambassador. That means you always get 15% off of your total purchase on any clothing at Affitnity when you use the code BenderFitness at checkout. It also means that I get to be a part of this fun giveaway! You can check out the post on Instagram HERE.

Have fun with today’s workout & work up a sweat! Let me know how many rounds you get in!

Melissa

Facebook, Instagram, Twitter.

PS: I have some great new workouts ready to be filmed this weekend! I will see you with brand new workouts soon.

Set your interval timer for 15 Rounds of: 45 seconds cardio of choice, 50 seconds max reps

Repeat 1-3X

-Jump Rope
1. Singe Leg Hop Up (right)
-Jump Rope
2. Single Leg Hop Up (left)
-Jump Rope
3. Frogger Push Up
-Jump Rope
4. Single Leg Hip Thrust (right)
-Jump Rope
5. Single Leg Hip Thrust (left)
-Jump Rope
6. Tapping Warrior 3 (right)
-Jump Rope
7. Tapping Warrior 3 (left)
-Jump Rope
8. Side Plank Leg Lift (right)
-Jump Rope
9. Side Plank Leg Lift (left)
-Jump Rope
10. Leg/Hip Lift
-Jump Rope
11. Mountain Frogger
-Jump Rope
12. Crab Kick
-Jump Rope
13. Temple Tap Abs
-Jump Rope
14. Boat Swim
-Jump Rope
15. Burpee

20-Minute Yoga Flow & Stretch

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Hi Everyone!

Today’s workout is a yoga flow and stretch. It’s quick (20 Minutes), but your body will thank you for taking the time to stretch & challenge yourself in a different way. I also posted my Stretches to Improve Flexibility for Splits video.

With yoga (and any exercise) it’s very important to listen to your body. You want to challenge yourself, but you never want to bounce in any poses (for example trying to touch your toes: reach as far as you can, but don’t bounce up and down to stretch further).

Also, your balance can vary from one side of your body to the other. I have better balance standing on my right foot than my left. Everyone is different. Challenge yourself.

I included an inversion in this routine. In the video I talk about supporting the pose through your arms. You do not want to put pressure through your head. If you don’t have the strength to do this yet keep building up to it.

If you have uncontrolled or poorly controlled high blood pressure, neck problems (herniated disks, etc), or glaucoma skip the headstand.

Health is more important than attempting to do a yoga pose or exercise.

I am teaching a 60-Minute yoga class this evening.

Enjoy the workout!
Melissa

Stretches to Improve Flexibility for Splits

*Warm-Up
Dynamic Leg Swings

1. Forward Fold
2. Runner’s Lunge (right)
3. Nose to Knee (right)
4. Runner’s Lunge (left)
5. Nose to Knee (left)
6. Pigeon (right)
7. Pigeon Fold (right)
8. Pigeon Stretch (right)
9. Pigeon (left)
10. Pigeon Fold (left)
11. Pigeon Stretch (left)
12. Down Dog
13. Cat/Cow
14. Leg Wall Stretch (right)
15. Leg Wall Stretch (left)
16. Saddle Wall Stretch
17. Split (right)
18. Split (left)
19. Split (center)

Leg Swings

Forward Fold

Runners Lunge with Stretch Back

Nose to Knee

Pigeon

Pigeon Fold

Pigeon Stretch

Down Dog

Cow Pose

Cat Pose

Leg Wall Stretch (right)

Saddle Wall Stretch

Split

Center Split

Cardio HIIT & Legs and Abs Express Workout

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Hi Everyone!

We are already half way through the workout week. I have two workouts for you today. The videos and breakdowns are below. You can pair them together or choose to repeat one. I recommend aiming for 30-60 minutes total workout time.

There is a workout tutorial for the Cardio HIIT video, and both full length workout videos. Be sure to warm up before getting started. It really makes a difference in how hard you can push during the workout, and will maximize your results. After the workout, do a gentle cool down. Once your heart rate has slowed down you can finish with some stretching. Try this: Post Run Recovery Stretch: Stretches Injury Prevention for Athletes.

Last night Jesse & I taught a Boot Camp class. We had a great turn out. The Softball and Hockey teams used the workout as their conditioning workout this week. I have two new Boot Camp workout videos to film for you all. You will get the same workouts I used with our class the last few weeks.

Before class started. The whole gym ended up being full.

I hope you enjoy today’s workouts! Have fun!
Melissa

Workout Tutorial:

Cardio HIIT Workout: Full Length

10/50 Second Intervals

1. Frogger
2. Lunge Jump
3. Mountain Climber
4. Squat Jump
5. High Knee Kicks
6. Plie Jump
7. Burpee
8. Jump Kick (right)
9. Jump Kick (left)
10. Frogger Pushup
11. X-Jump (Cheer Jump)
12. Surfer
13. Pendulum Hop
14. Warrior 3 Kick (right)
15. Warrior 3 Kick (left)

Plie Jump: Knees Stay Open, Back/Chest Stay Lifted.
Land Toe to Heel.

Legs & Abs Express Workout:

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

Repeat 1-3X

1. Toe Touch Situp
2. Extended Bridge (right)
3. Extended Bridge (left)
4. Bicycle
5. Deep Squat Lunge
6. Plie Heel Lift
7. Ab Clap
8. Forearm Plank Press

Toe Touch Situp

Extended Bridge

Plie Heel Pulse

Forearm Plank Lift

Full Body Home Workout

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Hi Everyone!

It’s workout time!

Today I am sharing a Full Body Workout. For today’s workout I used my Interval Timer on the stopwatch function and completed the workout for reps. You can also chose to setup the workout interval style. The breakdown for both reps & intervals is listed below the video.

When going for reps I like to time the round and see if I can improve my time. Of course, you always want to focus on maintaining appropriate form for each exercise. During this workout focus on keeping your core engaged the entire time. This will help improve your form, and increase the core benefits during every exercise. When you keep your core pulled in you active your transverse abs, which work to make your waist look tighter and smaller. This simple addition to all of your workouts will help improve your posture and overall core strength.

When activating your abs, you want to pull in your core tightly. You should still be able to breath into your lungs and diaphragm, but your entire core (even the lower abdominals) should be actively working to stay engaged.

There is a lot of research that shows, when you concentrate on what your body is doing during each exercise you increase the benefits of the exercise. So if you are working your glutes, concentrate on actively using the muscles during each phase of the exercise, and you will show faster changes.

I hope you have fun with today’s workout!

Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account.

Click the link to get your own Gymboss Interval Timer!

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

For Intervals: 15 Rounds of 10/50 (15 Minutes per Round)

Repeat 1-3X

1. Burpee
2. Leg Series (right)
3. Leg Series (left)
4. Heel Tap Plank
5. Lunge Kick (right)
6. Lunge Kick (left)
7. Pendulum Squat
8. Lunge Reach (right)
9. Lunge Reach (left)
10. Sumo Squat Twist
11. Single Leg Squat (right)
12. Single Leg Squat (left)
13. Forward Fold Leg Extension (right)
14. Forward Fold Leg Extension (left)
15. Burpee

15 Minute Cardio Body Sculpt HIIT: No Equipment Workout

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Hi Everyone!

Let’s start the week off right with a great workout. Today’s workout uses no equipment, but it will have you sweating and working hard. This routine combines plyometric moves and strength moves. The combination will have your muscles working hard to train for speed, balance, agility, strength and endurance.

It’s also a great fat burning routine. Push yourself during each interval to get in as many reps as you can. If you choose to go through this routine for reps, try to keep your rest breaks between each exercise at a minimum. I recommend timing how long it takes to go through the routine, and when you repeat it, try to finish the round more quickly than you did the first time.

If you are going for intervals, keep a notebook close by and jot down the number of reps you get in for each exercise. It’s a great motivator to push hard, and it gives you a goal to beat the second time around. I was feeling tired during this workout, and I was definitely moving more slowly than usual.

Before you start the workout be sure to warm-up for 5-10 minutes. After the workout cool-down for 5-10 minutes. Static stretching should be saved for the cool down. Your warm-up should be moving.

If you need ideas for a warm-up check these links out: Sun Salutation Warm-up/Cool Down or Running: Warm-Up, Cool-Down & Strengthening.

Have fun with today’s workout!
Melissa

Intervals: 15 Rounds of 10/50.

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

Low Jack
Rotating Pushups
Squat Jump
Superman
Burpee
Leg/Hip Lift
Russian Kicks
Goddess Knee Tap
Mountain Climbers
Side Plank Knee/Lift
Lunge Jump
Side Plank Knee/Lift
X-Jump
Wide Leg Shoulder Tap Pushup
Surfer

Repeat 1-3X

Low Jack: Part 1

Low Jack: Part

Rotating Pushup: Part 1

Rotating Pushup: Part

Squat Jump: Part 1

Squat Jump: Part 2

Superman

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Leg/Hip Lift: Part 3

Russian Kicks: Part 1

Russian Kicks: Part 2

Goddess Squat: Part 1

Goddess Squat: Part 2

Goddess Squat: Part 3

Mountain Climbers

Side Plank Knee/Leg Lift: Part 1

Side Plank Knee/Leg Lift: Part 2

Lunge Jump: Part 1

X-Jump: Part 1

X-Jump: Part 2

Wide Leg Shoulder Tap Pushup: Part 1

Wide Leg Shoulder Tap Pushup: Part 2

Surfer: Part 1

Surfer Part: 2

Lean Muscle Stretch & Fat Burn: 20 Minute Workout

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Good Morning Everyone!

It’s a brand new week, and I am planning on filming a brand new workout today. In the mean time I have a throwback workout for you. This workout utilizes cardio bursts throughout the routine to increase the intensity/burn of the workout. I also incorporated moves into this workout that will provide a stretch & challenge for your flexibility.

Fitness isn’t just strength, or only flexibility, or just endurance. True fitness is a combination of all three of those things. Fitness also incorporates the mental aspect of determination, consistency and goal setting. This routine is an all around, full body challenge for strength, flexibility and endurance. The workout video and photo tutorial are below.

I wasn’t able to film as many new workouts last week, but I did get in some great workouts and runs. These are last week’s workouts that I posted:

Day 1: 16 Minute Full Body Home Workout: Arms, Legs, Core and Cardio
Day 2: 22-Minute HIIT Sweat Body Weight Workout: Cardio Sculpt
Day 3: Interval Workout to Begin Building Running Speed & Endurance
Day 4: 20 Minute HIIT: Core & Legs and 20 Minute Full Body Sculpt: Boot Camp
Day 5: 10 Minute Booty Sculpting Workout

Day 6: Yoga, Pilates, Bender Fitness Workout Fusion or Full Rest Day

I have a 5K coming up on Thanksgiving so my week was a little bit different.

Day 1: Interval Workout to Begin Building Running Speed & Endurance

Day 2: Rest Day (My mom, sister, niece & nephew visited)
Day 3: Taught Boot Camp-60 Minute Total Workout-40 HIIT + 10 Minute Warm-up & 10-Minute Cool-down

Day4: 10 Minute Booty Sculpting Workout

Day 5: Taught 60-Minute Yoga Class

Day 6: Treadmill Run: 3.1 Miles (23 minutes and 57 seconds) + 1 Mile Cool Down (8 Minutes)- 4.1 Total Miles

Day 7: Treadmill Run: .5 Mile Walking Warm-Up (4.0 Speed) 2 Mile Run (16 Minutes-8 Minute/Mile Pace-7.5 Speed) .5 Mile Walking Cool Down (4.0 Speed)

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Day 6 Run Breakdown: I started off at an easier pace, and slightly increased the speed at 1.5 Miles, and 2.5 Miles. 5K Training to prevent starting to fast & prepare to push harder in the later parts of the race.

I hope you all enjoyed last week’s workouts. I am excited to start off another great fitness week with all of you.

Have fun today!
Melissa

Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50

*30 Second Cardio Burst Between Each Exercise: Jump Rope or High Knees
Low Impact Cardio Variation: Mountain Climbers or Marching in Place

1. Dive Bomber
2. Heel Press Plank-Right
3. Heel Press Plank-Left
4. Runners Lunge to Warrior Stretch-Right
5. Runners Lunge to Warrior Stretch-Left
6. Single Leg Squat to Dancer-Right
7. Single Leg Squat to Dancer-Left
8. Side Plank Kick-Right
9. Side Plank Kick-Left
10. Forward Fold Lift-Right
11. Forward Fold Lift-Left
12. Down Dog Hop-Right
13. Down Dog Hop-Left
14. Knee Cross Side Plank-Right
15. Knee Cross Side Plank-Left

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

Dive Bomber: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 3

Heel Press Plank: Right

Heel Press Plank: Left

Runner’s Lunge to Warrior Stretch: Part 1

Runner’s Lunge to Warrior Stretch: Part 2

Single Leg Squat to Dancer: Part 1

Single Leg Squat to Dancer: Part 2

Single Leg Squat to Dancer: Opposite Side

Side Plank Kick: Part 1

Side Plank Kick: Part 2

Forward Fold Lift: Part 1

Forward Fold Lift: Part 2

Forward Fold Lift: Part 3

Down Dog Hop: Part 1

Down Dog Hop: Part 2 (For Modification Skip Part 3)

Down Dog Hop: Part 3

Knee Cross Side Plank: Part 1

Knee Cross Side Plank: Part 2

Yoga, Pilates, Bender Fitness: Workout Fusion

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Hi Everyone!

Today’s workout is a 30 Minute Yoga/Pilates/Fitness Fusion. The video is below. It’s been a tough week of workouts so far. If you are following the schedule below you can choose to take a full rest day, or an easy day (walking or gentle jogging).

This workout style is great because it is challenging and it promotes both muscular strength and flexibility. This is a great full body workout that requires no equipment.

This is a throwback workout, but I did teach a 60-Minute Yoga class last night. I do plan on filming more yoga flows, so let me know if you like them.

Maintaining and improving flexibility and strength is important to injury prevention and muscular balance. People who are very flexible at times have difficulty holding positions like plank due to decreased strength in the muscles that support strong posture. People who focus only on strength often do so at the expense of flexibility and lost range of motion.

Having a balance of both strength and flexibility will promote health and proper biomechanics, which will help you to maintain a healthy body.

I love taking my workout outdoors. There is something rejuvenating about being surrounded by nature.

This week’s Workout Schedule:

Day 1: 16 Minute Full Body Home Workout: Arms, Legs, Core and Cardio
Day 2: 22-Minute HIIT Sweat Body Weight Workout: Cardio Sculpt
Day 3: Interval Workout to Begin Building Running Speed & Endurance
Day 4: 20 Minute HIIT: Core & Legs and 20 Minute Full Body Sculpt
Day 5: 10 Minute Booty Sculpting Workout

Day 6: Yoga, Pilates, Bender Fitness Workout Fusion or Full Rest Day

I hope you enjoy today’s workout!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

10-Minute Booty Sculpting Workout

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Hi Everyone!

I have a new workout for you! Today’s workout only takes 10 Minutes per Round. It is designed to shape and sculpt your backside and lower body. I highly recommend using weights during this workout. The added resistance will help create shape, and strength.

I love short workouts, because they give you so many options! You can pair this routine with one or two other workouts, do it alone as a quick workout, or repeat it to increase the intensity! I like having quick workout options, so I can maximize what I get in, without wasting a lot of time.

This routine uses a lot of my favorite lower body exercises. I used two 20-lb dumbbells and a chair during this workout. A bench or sturdy surface will work if you don’t have a chair you can step up on.

This workout incorporates multiple exercises that isolate one leg at a time. It helps decrease muscular imbalances (we have a dominant leg, just like we have a dominant hand). Single Leg Exercises, also force the muscles to work harder during each move. The added balance, adds some bonus strengthening for your coordination and core.

I hope you have fun with today’s workout!

What’s your favorite Booty Sculpting Exercise? Let me know in the comments below or on Facebook!

Melissa

Intervals: 10 Rounds of 10/50.

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

Squat
Side Step-Up: Right
Side Step-Up: Left
Warrior Deadlift: Right
Warrior Deadlift: Left
Curtsy Lunge: Right
Curtsy Lunge: Left
Low Jack
Lunge Lift: Right
Lunge Lift: Left

Repeat 1-5X

Optional: Pair with 30 Minutes Cardio of Choice

Squat: Part 1

Squat: Part 2

Side Step Up: Part 1

Side Step Up: Part 2

Warrior Deadlift: Part 1

Warrior Deadlift: Part 2

Curtsy Lunge: Part 1

Curtsy Lunge: Part 2

Low Jack: Part 1

Lunge Lift: Part 1

Lunge Lift: Part 2

20 Minute HIIT: Core & Legs Workout and 20 Minute Full Body Sculpt

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Hi Everyone!

It’s workout time! Tonight Jesse and I taught a 60-Minute Boot Camp class. We didn’t have time to film a new workout (we both also work full time as Occupational Therapists), but I am planning to film it for you tomorrow.

We did 2-Rounds of a 20 Minute Workout, plus a 10-Minute Warm-up and Cool Down. I have posted two 20-Minute Workout options below. The first workout is a 20-Minute HIIT focused on the Core & Legs. The second is a full body workout, that can be completed for interval rounds or reps.

You can pick one and repeat it, or put them both together for some variety in your workout today. Push yourself to complete each exercise with proper form. For any plank variations, if they are to difficult you can always hold the plank. For example, you can substitute a static side plank for a Side Plank Knee/Lift. Build your way up to the harder variations.

It felt great to teach a live class again. I haven’t been teaching group classes since the Spring semester ended. I do have permission to film a class, so if 100% of the students are on board, I will share a live full length workout. I want people who come to the class to be able to focus on working out, without worrying about what they look like on camera, so I won’t be filming unless everyone agrees.

I hope you all have fun with this workout!
Melissa

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 30/50.
30 Seconds Core. 50 Seconds Max Reps.

-Core Series
1. High Knees
-Core Series
2. Burpees
-Core Series
3. Squat Kick (right)
-Core Series
4. Squat Kick (left)
-Core Series
5. Side Lunge Kick (right)
-Core Series
6. Side Lunge Kick (left)
-Core Series
7. Superman Squat Jump
-Core Series
8. Round Kick Double Jab (right)
-Core Series
9. Round Kick Double Jab (left)
-Core Series
10. Tripod Jump (right)
-Core Series
11. Tripod Jump (left)
-Core Series
12. Side Plank Knee/Lift (right)
-Core Series
13. Side Plank Knee/Lift (left)
-Core Series
14. Frogger
-Core Series
15. X-Jumps

Repeat 1-3X

Hip Lift

Cross Reach

High Knees

Burpee

Squat Kick Part 1

Squat Kick Part 2

Side Lunge Kick Part 1

Side Lunge Kick Part 2

Superman Squat Jump Part 1

Superman Squat Jump Part 2

Round Kick Double Jab Part 1

Round Kick Double Jab Part 2

Tripod Jump

Side Plank Knee/Lift

Frogger

X Jump/Cheer Jump

This workout can be completed for Reps or Intervals.

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

Intervals: 12 Rounds of 10/50.

Supergirl
Lunge Jump
Down Dog Leg Lift-Right
Down Dog Leg Lift-Left
Jump Squat
Decline Pushup Ab Pull (Frogger Pushup Modification)
Jumping Jacks
Side Plank Reach Through-Right
Side Plank Reach Through-Left
Overhead Squat
Pendulum Squat
Side to Side Mountain Plank

Repeat 1-3X

Interval Workout to Begin Building Running Speed & Endurance

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Hi Everyone!

Today I am sharing a running workout. This workout was designed by Coach Shep, to improve speed, while building endurance.

One of the goals I am currently focusing on, is to improve my race pace for the 5K. It’s been a long time since I trained for anything speedy, and as a result I have slowed down. I have two 5K races planned over the next month and a half.

My first race is on Thanksgiving morning. I want to improve my 5K pace between now and then. My running consistency has been fair lately. I know I can be getting in better and more consistent runs. Part of the reason I decided to re-focus on the 5K is because I can get in shorter, but higher quality runs while still having time for my full time job, blogging and teaching Boot Camp/Yoga.

I enjoy the Half Marathon much more than 5Ks, but they also take a larger time commitment for running. I want to get back to filming more new workouts & lately it has seemed like I am aiming for to many things and I needed to narrow my focus a bit.

Yesterday’s workout was 5.5 miles total, but you can decrease the distance to 3 miles to save time. It was a nice building workout, that let me work on some speed, without wearing me out. It also helped that I did this run with friends. My favorite running Guru, Shep, started us out with this workout & ran it with us.

The breakdown for this run is very simple:

Warm-up
200 Meter Repeats X8 (Half a lap on a standard track) at goal race pace or slightly faster.
Cool-Down

The length of the workout can be adjusted to suit your goals/needs. This is a good building workout. It focuses on building your speed & endurance. As my training progresses over the next few weeks, the fast repeats will increase in length/distance.

Our workout breakdown:

2-Mile Warm up at an Easy/Conversational Running Pace

Eight 200-Meter Repeats at Goal Race Pace: Walk an equal distance for rest between reps.

2.5 Mile Cool Down: Easy/Conversation Pace

*Pacing: adjust pacing to meet your goal race time, or run at a pace that feels challenging, but isn’t a full out sprint.

We did our 200 Meter Repeats between 48-51 seconds per repeat. For the final repeat I picked up the pace & completed it in 43 seconds. The goal is not to go at a burn-out pace, but to find a maintainable, but challenging pace.

I hope you all enjoy this workout! Do you have any races coming up? Let me know here, or on Facebook.

Melissa