22-Minute HIIT Sweat Body Weight Workout: Cardio Sculpt

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Hi Everyone!

Today’s workout is going to get you sweaty! Are you ready for some HIIT?

All you need for this workout is a yoga mat and jump rope. Don’t have those? It’s okay, you can still do the workout without them (your floor might get a little sweaty though!)

At the beginning of today’s workout video I show a modification for the Heel Tap Jump Squat. If you are just starting out your workout journey and building up your strength/endurance you can use the Jump Rope intervals as a rest break between exercises. Work to your own level, and build up to the more difficult variations. It’s important to learn how much you can push yourself, while working up from your current level.

If the workout is hard, that’s a good thing. If it isn’t challenging you it isn’t teaching your body how to improve your strength and endurance. The human body is incredibly efficient at adaptation. That is why keeping your workouts challenging is imperative to making improvements.

I planned on having a new workout posted yesterday, but I had some computer issues. I attempted to sync the information from my computer to my personal cloud for backup. Instead of syncing, all of my workout videos, photos, and more, completely disappeared from my computer. I have a specialist calling me today to attempt to recover and re-sync my items to the cloud. Hopefully I can get all of this straightened out quickly so I can get back to filming!

Yesterday my workout was a 5.5 mile run, with 8 200-meter intervals. I will share the exact breakdown of the run tonight.

Have fun with today’s workout!

Melissa

Click the link to get your own Gymboss Interval Timer!

Set your Gymboss Interval Timer for 16 Rounds of 30/50.

*Every 30 Second Interval Cardio of Choice: Jump Rope or High Knees
**Warm-up Before all workouts to maximize your results, and protect yourself from injury.**

-Jump Rope
1. Heel Tap Squat Jump
-Jump Rope
2. Side Plank Reach Through (right)
-Jump Rope
3. Heel Tap Squat Jump
-Jump Rope
4. Side Plank Reach Through (left)
-Jump Rope
5. Heel Tap Squat Jump
-Jump Rope
6. Supergirl Pushup
-Jump Rope
7. Heel Tap Squat Jump
-Jump Rope
8. Heel Press Plank (right)
-Jump Rope
9. Heel Tap Squat Jump
-Jump Rope
10. Heel Press Plank (left)
-Jump Rope
11. Heel Tap Squat Jump
-Jump Rope
12. Plank Crunch
-Jump Rope
13. Heel Tap Squat Jump
-Jump Rope
14. Knee Drop Plank
-Jump Rope
15. Heel Tap Squat Jump
-Jump Rope
16. Cheek to Cheek Plank

Repeat 1-3X

**Cool Down after your workout!**

Jump Rope

Side Plank Reach Through (part 1)

Side Plank Reach Through (part 2)

Supergirl Push-up

Heel Press Plank

Plank Crunch

Knee Drop Plank

Cheek to Cheek Plank

16-Minute Full Body Home Workout: Real Time (Arms, Legs, Core & Cardio)

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Hi Everyone,
This round of exercises will work your entire body, and can be repeated. There are 4 exercises each for arms, legs, core, and cardio. Also, the interval style of the workout increases the intensity and fat burning.

Go for maximum reps during each 50 second interval. You can also choose to do this workout for Repetitions. I like varying Rounds with a round of HIIT, a round of Repetitions, and finish with a round of HIIT. It varies the challenge for your body. Some workouts are more challenging as intervals, and some are more challenging when you go for reps. It’s important to learn which technique your body responds to best.

I hope you enjoy the workout. There will be a new one posted today. I am starting my morning with an Interval Run run outside with Jesse, Coach Shep & our friend Nicole. I will work on getting the newest workout up as quickly as possible when we get back from our run.

Have fun today!
Melissa

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises
Repeat 1-3X

*During this workout I use a stability ball. If you don’t have one, check out the tutorial video below for the alternative exercise.

1. Walking Pushups or Walking Spiderman Pushups
2. Tricep Dips
3. Dive Bombers
4. Static Reverse Plank (on forearms)
5. Ball Pull
6. 1 Leg Squat Extension (right)
7. 1 Leg Squat Extension (left)
8. Wall Sit
9. V-Up/Hip Lift
10. Side Plank Knee Lift (right)
11. Side Plank Knee Lift (left)
12. Superman
13. Burpees
14. High Knees
15. 3 Way Frogger
16. Surfer Jumps

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

25 Minute Home Yoga Flow: Stretch & Strength

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Hi Everyone!

Today’s workout is a Yoga Flow. It is important to find balance and variety in your workouts. It will help you to find balance in your body. For many people yoga is an entirely different type of challenge. It requires strength & it also works on flexibility. It is also a different kind of mental challenge.

During HIIT workouts the focus is on getting in as much as you can, and pushing your body for the maximum number of repetitions. In Yoga, the focus is on moving purposefully through each movement. Pay attention to your body, and how it feels during each exercise. Do not force any stretches or movements. Go as far as you are able to into each pose, without over stretching.

One of the most important components of yoga is the ability to tune into your body & be appreciative for what it is capable of right now. It’s not about being better than anyone else or worrying about the future. It is about tuning in to what is happening right now.

During your yoga flow, try to remain present throughout the workout, without worrying about the past or the future. If your mind wanders, it’s okay, just bring it back to your practice when you notice.

Have fun & stay focused! I have more new workouts headed your way for the weekend.

Melissa

If you are looking for more yoga flows you can find them here: https://www.benderfitness.com/?s=yoga

Standing Lower Body Workout: 20 Minute Real Time

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Hi Everyone!

I hope you’re enjoying all of the workouts so far this week! Today’s workout is a Standing Lower Body Workout, with Cardio Bursts between each exercise. One Round will take 20-Minutes, and it can be repeated up to 3X, or paired with 30 Minutes Cardio of Choice.

I have a new Boot Camp Workout to share with you all, but I haven’t had a chance to film it yet. I think you are all going to like it!

Tonight Jesse and I are having company over for dinner, so I will be doing this workout or getting in an Interval Run on the Treadmill for 30-Minutes. On nights when I know time will be short I plan to get in at least a 15-30 Minute Workout.

So far this is what my workout week looked like:

Sunday: 18 Minute HIIT Fat Burn: Cardio Blasting Body Sculpt Workout

Monday: 3.1-Mile Run on the Treadmill (24 Minutes, 20 Seconds), 5 Minute Walking Cool Down (.33 Miles)

Tuesday: 20-Minute Boot Camp Workout: Full Body Fat Burning Workout-I actually did the new Boot Camp Workout, which I will be sharing with you all later this week, but this is a good alternative.

Wednesday: (Today) Standing Lower Body Workout or 30-Minute Interval Treadmill Run.

I have a 5K planned on Thanksgiving day, and one planned in December. I really want to get my speed back. I used to be a lot faster, but I haven’t been doing as much running and it shows in my times. My best 5K this year was in April and I did it in 23 Minutes flat. The other two 5Ks that I did this year were in the 24 Minute range. One of my goals is to improve that, so I will be incorporating more runs into my training plan. I will keep you all posted on my runs & workouts as we go along!

Have fun today!
Melissa

Click the link to get your own Gymboss Interval Timer!

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

*Cardio
1. Warrior III Squat (right)
*Cardio
2. Warrior III Squat (left)
*Cardio
3. Chair Twist
*Cardio
4. Sumo Squat
*Cardio
5. Twisting Sumo Squat (right)
*Cardio
6. Twisting Sumo Squat (left)
*Cardio
7. Pendulum Squat
*Cardio
8. Warrior Heel Press (right)
*Cardio
9. Warrior Heel Press (left)
*Cardio
10. Forward/Backward Lunge (right)
*Cardio
11. Forward/Backward Lunge (left)
*Cardio
12. Side Lunge (right)
*Cardio
13. Side Lunge (left)
*Cardio
14. Goddess Reach
*Cardio
15. Chair Balance

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

Warrior 3 Squat

Chair Twist

Sumo Squat

Twisted Sumo Squat

Pendulum Squat

Warrior Heel Press

Forward/Backward Lunge

Side Lunge

Goddess Reach

Chair Balance

20 Minute Boot Camp: Full Body Fat Burning Workout

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Hi Everyone!

I have a throwback workout for you today, with one of my favorite guest stars! Tonight Jesse and I start back to teaching Boot Camp classes at our local Penn State Campus. We will be doing two rounds of a 20-Minute workout, plus a warm-up and cool down for a 60-Minute Total workout class. I will film the Boot Camp workout later this week, in the mean time this is an alternate Boot Camp workout for you.

Today’s workout will work your arms, abs, and butt. There are cardio bursts throughout the entire workout to amp up the fat/calorie burning of each round. It’s intense, so remember to always listen to your body.

I am joined by a very special guest during today’s workout. Lenny Boss, our website re-design guru (and my high school BFF), stepped out from behind the scenes and agreed to get on camera with me for a workout. Before the workout I gave him a few different options on workout format, and he chose the hardest variation. He wanted to push hard, and challenge his body in a new way, and he certainly did during today’s workout! When Lenny isn’t busy designing websites in his spare time, he plays Volleyball competitively, and does heavy weight lifting at the gym. This was a completely new challenge for him. Back in our high school days, Lenny and I were Swing Dancing partners. I shared the video on my page a while ago, but I am re-posting it below.

As the workout progressed, Lenny alternated cardio bursts with rest breaks, and focused on getting in maximum repetitions during each 50-second interval round. That was a perfect demonstration of listening to your body. Lenny is a very fit person, but this was a whole new challenge. His body isn’t used to the cardiovascular aspects of this style of workout. He is interested in incorporating this style of workout into his routine and seeing how long it takes him to get through a full boot camp workout with no rest breaks. I am going to emphasize the fact that taking a rest break doesn’t mean you aren’t fit! They are multiple types of fitness, and you can train your body to excel in a multitude of fitness areas.

It is a great reminder to focus on form and take breaks as needed. As long as you are pushing yourself, you are getting in a great workout!

I paired one round of this workout with a 5K race in the AM. Lenny paired one round of this workout with a shoulder workout at the gym. Have fun and let me know what you think in the comments below or on Facebook. I love seeing photos and check-ins of your workouts on Instagram so don’t forget to tag me: @BenderFitness #TeamBenderWorksOut #BenderFitness

Melissa

Swing Dancing

Repeat 1-3X

Set your interval timer for 15 rounds of 30/50 seconds.

Equipment: Interval Timer & Dumbbells

*30 Second Cardio Burst Between Each Exercise.

Warrior 3 Row: Right
Warrior 3 Row: Left
Side Lunge Lift: Right
Side Lunge Lift: Left
Hip Thrust
Pushup Row: Right
Pushup Row: Left
Squat & Press
Lunge & Curl: Right
Lunge & Curle: Left
Mountain Climbers
Temple Tap Abs
Leg/Hip Lift
Side Plank Elbow Tap/Hip Lift: Right
Side Plank Elbow Tap/Hip Lift: Left

Shrimp & Rice Stuffed Acorn Squash

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Hi Everyone!

If you are looking for my latest workout you can find it here: 18-Minute HIIT Fat Burn: Cardio Blasting Body Sculpt Workout. If you’re here for a delicious & healthy recipe, you are at the right place! Posting this recipe is making me hungry!

This meal is delicious, healthy & filling. You can vary the seasoning for a different flavor. As the weather cools I like to add some spice to my food, so I used some green curry paste in this recipe for flavor and spice.

If you don’t have those items in your cabinet, or you just aren’t a fan of those flavors, don’t worry! You can substitute Olive Oil & Garlic, and even add some onion for extra flavor. Don’t like Shrimp? Use Chicken instead. Vegetarian? Skip the protein or add some black beans for a non-meat protein alternative! It’s good to have options.

I originally planned to stuff my Squash with Quinoa. I was out of Quinoa, so that recipe will have to wait for another day.

Yum!

Fall is a great season for squash, and I love to fill up on seasonal vegetables. One of my favorites is Acorn Squash. It’s easy to find at most Farmer’s Markets or grocery stores & it’s very simple to cook. It’s great any time, but it also makes a good festive addition to the Thanksgiving table. Plus, it’s very nutrient dense and is great for your immune system, and it’s pretty! I love meals with a lot of color (it’s a great sign that you are getting a wide variety of nutrients).

I’m a busy person, so I like recipes that are delicious and simple. If I am able to cook everything in one pan it gets bonus points, because I won’t have as much to clean up afterwards! This recipe is simple & doesn’t make a big mess.

With the photos below I have step by step directions, or you can use this handy print out. You can write in any modifications you make to the recipe. I tend to do some of my measuring by eye, so feel free to adjust the portion sizes for your needs. I’m a fan of leftovers, because I like taking it to work with me as a healthy and filling lunch the next day (or two days).

Enjoy! The recipe is below!
Melissa

Click to Make Larger. Print or Bookmark for Easy Access.

Ingredients for Spicy Curry Style:

-Acorn Squash (1 Squash Makes 2 Servings)
-1 Tablespoon Tahini
-1 Tablespoon Green Curry Paste
-1 Cup Coconut Milk
-1-2 Cups Cooked Brown Rice (I made extra filling for leftovers)
-6-12 oz. Cooked Shrimp (tails removed) or Protein of choice (chicken, black beans, etc)
-2-4 Cups Fresh Baby Spinach

Ingredients for Garlic Shrimp & Rice Style:

-Acorn Squash (1 Squash Makes 2 Servings)
-1 Tablespoon Extra Virgin Olive Oil
-1 Tablespoon Minced Garlic (Vary to taste)
-Diced Onion (optional)
-6-12 oz. Cooked Shrimp (tails removed) or Protein of choice (chicken, black beans, etc)
-1-2 Cups Cooked Brown Rice (I made extra filling for leftovers)
-2-4 Cups Fresh Baby Spinach

Preheat Oven to 425 degrees F.

Cut Squash in Half & Remove Seeds.
Lightly Brush with Olive Oil & Sprinkle with Fresh Cracked Pepper.
Place Face Down on Baking Sheet.
Bake 20-25 Minutes or Until Easily Pierced with a Fork.

On the Stove heat your oil & spices of choice. (For Curry version, add Coconut Milk after Spices & oil are heated and stirred together).
If you are sautéing onions, thoroughly cook before adding garlic.
Add cooked protein of choice.
Stir in Cooked Brown Rice & Spinach.
Cook Until Spinach Wilts.
Remove from heat.

Take cooked Squash & Place in a Bowl. Fill with rice mixture.
Enjoy!

Cut Acorn Squash in half and remove seeds. Lightly brush with extra virgin olive oil. Sprinkle with fresh cracked pepper. Place facedown on rimmed baking Dish. Bake 20-25 Minutes or until easily pierced with a fork.

In a Pan gently heat Oil, Spices, & coconut milk. If you chose the non-curry version of the recipe heat oil and onion. Once onion is cooked through add garlic. Heat & add protein of choice.

Rinse cooked shrimp well, and remove tails.

Add Shrimp & Rice to Pan. When throughly heated add Fresh spinach and cook until wilted. For non-curry version, add rice and spinach and cook until spinach is wilted. Stirring often.

Remove Cooked Squash from oven & Place in a bowl. Be careful, it’s hot!

Fill the center of the squash & enjoy!

18 Minute HIIT Fat Burn: Cardio Blasting Body Sculpt Workout

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Hi Everyone!

Today’s workout kicked my butt! I hope you’re ready for this one!

Be sure to warm-up before the workout, and cool down after the workout. For a warm-up you should do 5-10 minutes of dynamic exercises (jump rope, jumping jacks, jogging, leg swings, etc) to get your body warm & ready to work at a high level of intensity.

For your cool down, be sure to do some gentle jumping jacks, or jogging in place to let your heart rate calm down. Then you can finish with some stretching.

This workout is a fantastic cardio burning and muscle sculpting routine. I used two 15-pound dumbbells. You can choose whatever amount of weight is appropriate for you, or perform the exercises with body weight only. The weights do increase the intensity & burn, so I definitely recommend using them if they are available.

Push yourself to get in as many reps per exercise as you can. It’s a great way to track your progress. Next time I repeat this workout I will be trying to improve the number of repetitions I get in. It will help me to really work at my maximum intensity because I will have a goal to work toward.

Do you have any techniques you use to motivate yourself to push through your workouts for maximum reps? If so post in the comments below or let me know on Facebook.

Have fun with this one!
Melissa

Click on the Photo to Make it Larger. Print it Out & Keep Track of Your Reps!

Equipment: 2 Dumbbells, Chair or Bench

Interval Timer: 18 Rounds of 10/50

Reps:
Beginner: 10 reps, 30 Seconds Cardio Bursts
Intermediate: 15 reps, 40 Seconds Cardio Bursts
Advanced: 20 reps, 50 Seconds Cardio Bursts

High Knees
Burpees
Warrior Deadlift-Right
Warrior Deadlift-Left
High Knees
Burpees
Chair Squat Pendulum Press-Right
Chair Squat Pendulum Press-Left
High Knees
Burpees
Runner’s Lunge Lift-Right
Runner’s Lunge Lift-Left
High Knees
Burpees
Modified Pistol Squat Tap (Sit to Stand)-Right
Modified Pistol Squat Tap (Sit to Stand)-Left
High Knees
Burpees

Repeat 1-3X

High Knees: Run in place, focusing on keeping your core tight and engaged, and driving the knees as high as you can.

Burpee: Part 1: Start in Plank. Hold here or do one pushup.

Burpee: Part 2: Jump your feet forward from plank position. Lift your hands and get ready to spring up.

Burpee: Part 3: Jump as high as you can. Try to touch the ceiling (or sky if you are lucky enough to workout outside!)

Warrior Deadlift: Part 1: Hold Dumbbells in front of you, with your palms facing your body. Keep the core strong and engaged. Extend one leg behind you.

Warrior Deadlift: Part 2: Keep the back flat (most important part of this move!), hinge forward at the hips, let your arms hang in front of your body. Keep your hips closed and your knee & both hip bones pointed toward the floor. Lift from the glutes and hands strings to return to starting position.

Chair to Pendulum Squat & Press: Part 1: Hold a dumbbell at shoulder height. Keep both knees pressing together, and thighs squeezing. Sink your hips backward into chair pose (like you are about to sit on a chair).

Chair to Pendulum Squat & Press: Part 2: Press through your heels to come up from chair pose. Lift your leg into a pendulum swing, keeping your knee facing forward. At the same time, press the dumbbell toward the ceiling. Bring the weight back to your shoulders, and the legs together to return to chair pose.

Runner’s Lunge Lift: Part 1: Start with both feet together. Take a large step backward until you come into a runner’s lunge. Hold a dumbbell between both hands, at shoulder height. For the Runner’s Lunge keep the back leg straight, chest lifted, and your front thigh parallel with the ground.)

Runner’s Lunge Lift: Part 2: From the lunge position lean forward with a flat back. Keeping both feet on the floor, hold onto the weight and place it in front of your foot. Press through the heel of the front leg to lift your back leg/heel toward the ceiling. Use a controlled motion to return the back foot to the ground. Firmly grasp the weight, keeping the back flat, and return to starting position.

Modified Pistol Squat/Sit to Stand: Part 1: Start in standing with your glutes strongly engaged.

Modified Pistol Squat/Sit to Stand: Part 2: Extend one leg in front of you. Press your hip backwards to sit or tap the chair with your butt. Keep the core tight and press through your heel to return to standing.

Home Workout Routine for a Stronger, Tighter Body

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Hi Everyone!

Today’s workout will work your entire body. It incorporates fat burning cardio bursts to get your heart rate up, and combines repetitions with timed exercises. If you prefer to do the entire workout as a timed routine, the break down for both options are listed below.

I have a new workout to share with you all later today. Jesse & I went to visit his grandmother and had a busy day out and about, so we didn’t have time to work on uploading anything new yesterday. In the mean time this throwback workout is a fun one!

It’s motivating to me to see how strong I was in this video. When I filmed this workout I was super consistent with my workouts and paired them with around 30-Minutes of Cardio 5X per week. I have been having some trouble with my consistency lately. I am still working out 3-4X per week, but I could be getting in more rounds and adding some extra cardio.

I am planning to run in a 5K in November, and another in December to help motivate me to stay consistent with both aspects of my training program.

I hope you all enjoy this workout! I will see you later with a new one!
Melissa

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

HIIT Variation: 10 Rounds of 10/55: Repeat 1-4X

1. High Knees (timed)
2. Plie Squat Stretch
3. Mountain Climber (timed)
4. Tick Tock Abs
5. Frog Hopper
6. Angel Abs
7. Decline Spiderman
8. Russian Kicks (timed)
9. Reverse Crunch Lift
10. Bridge Rock

Repeat 1-3X

*I went through this once, and followed it with 30 minutes of walking at a moderate pace (no incline) on the treadmill.

Decline Spiderman

Crunch & Tap

Quick Full Body HIIT Workout: Body Weight, No Equipment, Fat Burning Home Workout

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Hi Everyone!

It’s Throwback Thursday, so I have a throwback workout for you! I mention in the video that I was in a car accident, but this is a throwback so that’s old news! I am completely better now. This is a Quick Full Body HIIT Workout. One Round takes only 15-Minutes, but you can repeat it for a longer/more intense workout. This is a great workout for burning fat and sculpting lean muscle.

I love quick workouts because you can make them fit in your schedule, even when you are busy. You can make this workout as long, or as short as you want it to be. I paired it with a 30 minute run (4.03 miles) for a total workout time of 45 minutes. I didn’t want to push it to much for my first workout back so I limited the number of rounds I did, but you can repeat this routine up to four times.

When deciding how many rounds you should do a good rule of thumb is to keep workouts between 30 and 60 minutes total. You can do 1-2 rounds and pair it with 30 minutes of cardio, or up the rounds and do the workout alone.

I hope you enjoy the workout!

Melissa

PS: Fit Fashions today are from www.Affitnity.com. I am a brand Ambassador for Affitnity, and Bender Fitness fans can always get 15% off at checkout with the code: BenderFitness

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50.

1. Burpee
2. Heel Tap Abs
3. Jump Squat
4. Elbow Tap Hip Lift (right)
5. Elbow Tap Hip Lift (left)
6. Lunge Jump
7. V-Up Pushups
8. Warrior III Fold with Lift (right)
9. Warrior III Fold with Lift (left)
10. Burpee
11. Leg Circles
12. Jump Squat
13. Plank Hydrant (right)
14. Plank Hydrant (left)
15. Lunge Jump

Repeat 1-4X

Lunge Jump: Start in a lunge position. Spring upwards and switch legs.

Rolling V-Up Push-ups: Complete 1 pushup, roll over and complete a v-up (reaching for the toes)
Roll, push-up.

Hydrant Plank: Come into a plank position.
Bring one knee below you, keeping the knee bent lift it out to the side.
Keep the core tight throughout the movement.
Repeat on the other side.

Warrior III Fold to Lift: Start in a Warrior III position.
Bend Forward and touch the ground (or a chair).
Lift the heel to come onto your toes.
Return to Starting Position.
Repeat on both sides.

20 Minute HIIT: Full Body Fat Burning & Cardio Burn Workout

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Hi Everyone!

Today’s workout is a 20-Minute HIIT, Full Body, Fat Burning workout. This is a great workout for building strength & getting a cardio burn at the same time. You can stick to one round, or repeat the workout to increase the intensity.

Last night, Jesse and I did an alternate 20-Minute workout, which I also posted below. I posted this one last week, but I wanted to post it as a workout option for today too. You can combine both workouts, or choose just one workout for today. When we repeated this workout I was able to get in significantly more reps per exercise than I did when I filmed the workout.

It’s always a good idea to keep track of your workouts & number of reps, because it can help you to see your fitness level improve. You can write down each move, and jot down the number of reps you get in during the rest period. The next time you repeat the workout you can try to get in even more reps! It’s a great way to track progress, and challenge yourself to push through the workout.

Which workout are you going to choose below?

Have fun today! Don’t forget to make healthy food choices, to go along with the positive workout choices you are making today. 🙂
Melissa

Set your interval timer for 20 rounds of 10/50.

Burpee
Leg Scissor Abs
Chair Taps
Superman
High Knees
Walking Pushups
Jumping Jacks
Side Plank Abs (right)
Surfer Jumps
Side Plank Abs (left)
Forearm Plank Leg Jump
Double Kick Back (right)
Lunge Jumps
Double Kick Back (left)
Mountain Climbers
Down Dog Pushup
Single Leg Lateral Jump (right)
Pendulum Leg Swing with Chair
Single Leg Lateral Jump (left)
Pump Handle Abs

Repeat 1-3X

Full Body HIIT Boot Camp: 20 Minutes

Set your timer for 15 Rounds of 30/50.
Or complete for reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 30 second cardio burst between each exercise.

-Mountain Climbers
1. Lateral Burpee Row
-Mountain Climbers
2. Warrior Lunge Hop
-Mountain Climbers
3. Side Lunge Lift (right)
-Mountain Climbers
4. Side Lunge Lift (left)
-Mountain Climbers
5. Alternating Hip Thrust
-High Knees
6. Single Leg Frogger Pushup (right)
-High Knees
7. Single Leg Frogger Pushup (left)
-High Knees
8. Tricep Pushup (right)
-High Knees
9. Tricep Pushup (left)
-High Knees
10. Tricep Extension
-Burpee
11. Superman V-Up
-Burpee
12. Oblique V-Up (right)
-Burpee
13. Oblique V-Up (left)
-Burpee
14. Boat with Single Leg Lateral Knee Drop (right)
-Burpee
15. Boat with Single Leg Lateral Knee Drop (left)

Repeat 1-3X

12-Minute Ab Toning Workout: Low Impact, Highly Effective

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Hi Everyone!

Today’s workout is focused on working your core. This routine will work your abs from every angle-front, sides and back. It is designed to help strengthen and tighten your mid-section. I also incorporated movements to work your lower back, and upper glutes, because maintaining strength/balance in this area significantly impacts the results you are going to get in your midsection. A strong back helps you maintain alignment through your hips, and improves your posture.

During core exercises you should focus on keeping the core strong and engaged the entire time. You can do this by pulling your stomach muscles in & keeping them tight. You should still be able to breath, but engaging your core in this way will work your transverse abs. You can think of the transverse abs as an internal corset. They work across your midsection, horizontally, and act as an internal corset, pulling your waist in.

You can see in the picture above, that the muscle fibers in each muscle group of your core move in different directions. This is why it is so important to work in each plane of movement (horizontally, vertically & twisting) to engage each section of the core and maximize your results.

Have fun with today’s workout! Let me know what you think of it!
Melissa

Intervals: 12 Rounds of 10/50.

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

Knee Plank Series (right)
Knee Plank Series (left)
Temple Tap Abs
Hip Drop Side Plank (right)
Hip Drop Side Plank (left)
Cobra Lift
Rainbow Plank (right)
Rainbow Plank (left)
V-Up
Side Plank Leg Series (right)
Side Plank Leg Series (left)
Reverse Plank Leg Lift

Repeat 1-3X (Photo Tutorial Below)
Optional: Pair with 10-30 Minutes of Cardio. Jump Rope Option Below.

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

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

Repeat 1-3X

Knee Plank Series: Part 1

Knee Plank Series: Part 2

Knee Plank Series: Part 3

Temple Tap Abs

Side Plank Hip Drop: Part 1

Side Plank Hip Drop: Part 2

Cobra Lift: Part 1

Cobra Lift: Part 2

Rainbow Plank: Part 1

Rainbow Plank: Part

V-Up: Part 1

V-Up: Part 2

Plank Leg Series: Part 1

Plank Leg Series: Part 2

Reverse Plank Leg Lift

Full Body: 15 Minute HIIT: Cardio & Body Sculpt Workout

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Hi Everyone!

It’s time for a new workout! Today’s workout is a 15-Minute Full Body HIIT. You will definitely work up a sweat, and get in a great cardio/fat burn with this one!

Jesse got out from behind the camera, and taught this workout. I always enjoy when he leads the workout, because he has a great sense of humor & energy as he does the routine. As most of you know, Jesse is a runner. He does BenderFitness workouts as cross training to keep him strong, healthy, and efficient for his runs.

The interval workouts are a great VO2 max workout, that can help improve your running speed & strength. As a bonus, they are fantastic for burning fat & building lean muscle. Maintaining muscular balance helps runners prevent injuries. Cross Training is imperative for longevity as a runner, athlete, and for your overall health & fitness.

Jesse Bender: BenderFitness.com

Jesse and I are both Occupational Therapists. Our job is helping people achieve their highest possible level of function, and the greatest quality of life possible. We bring that same approach to our workouts. They are designed to make you healthier, stronger, more fit & improve your endurance. Better Health=Better Quality of Life. The workout bonus: it can also make you look & feel like a superhero. Big thanks to Jesse, rocking his Wolverine shirt in today’s workout.

I’m glad that he gets to show you all that these workouts are great for men too. They can even get a phenomenal endurance athlete/distance runner breathing heavy & working up a sweat!

Have fun with this workout! I have a new core workout for you tomorrow!

Melissa

Interval Timer: 15 Rounds of 10/50.

Reps:
Beginner: 10 Reps, 30 Seconds High Knees/Mountain Climbers
Intermediate: 15 Reps, 40 Seconds High Knees/Mountain Climbers
Advanced: 20 Reps, 50 Seconds High Knees/Mountain Climbers

High Knees
Leg Lift Plank
Surfer
Runner’s Lunge Crunch-Right
Runner’s Lunge Crunch-Left
Mountain Climbers
Curl & Press Lunge-Right
Curl & Press Lunge-Left
Tricep Drop
Burpee
Leg/Hip Lift
X-Jump/Cheer Jump
Side Plank Leg Lift with Elbow Tap-Right
Side Plank Leg Lift with Elbow Tap-Left
Frogger Abduction

Repeat 1-4X

High Knees

Plank Leg Lift

Surfer: Part 1

Surfer: Part 2

Runner’s Lunge Crunch: Part 1

Runner’s Lunge Crunch: Part 2

Mountain Climber

Lunge Curl & Press: Part 1

Lunge Curl & Press: Part 2

Lunge Curl & Press: Part 3

Lunge Curl & Press: Part 4

Lunge Curl & Press: Part 5

Tricep Drop: Part 1

Tricep Drop: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

X-Jump/Cheer Jump: Part 1

X-Jump/Cheer Jump: Part 2

Side Plank Leg Lift/Elbow Tap: Part 1

Side Plank Leg Lift/Elbow Tap: Part 2

Frogger Abduction: Part 1

Frogger Abduction: Part 2

Frogger Abduction: Part 3

Tight Body Fat Burner: Home Workout: HIIT-15 Minutes Per Round

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Hi Everyone!

I hope you’re ready to work up a sweat! Today’s workout will get your heart rate up & work your entire body. The video and breakdown are below, and I included options to complete the round for time or repetitions.

Funny story, I have actually filmed this workout before. I keep a notebook of the different workouts I write. Normally, when I film a workout I write the date next to the workout. Somehow I skipped writing the date in my notebook for this one, so I repeated it. The good news is that it was still a challenging and fun workout! So it’s a good one to repeat.

It seemed familiar so I did a search on my blog, and found the other post. If you want to see the other post you can find it here: 15-Minute HIIT: Fat Burning Body Sculpt.

I have other brand new, never before filmed workouts planned so be sure to check back! It feels great to be back to working out again. Remember, push hard, challenge yourself, listen to your body, focus on form, and don’t forget to have fun!

See you soon,
Melissa

Intervals: 15 Rounds of 10/50.

Reps:
Beginner: 10 Reps, 30 Second High Knees
Intermediate: 15 Reps, 40 Second High Knees
Advanced: 20 Reps, 50 Second High Knees

1. High Knees
2. Mountain Climber Pushup
3. Wood Chopper (right)
4. Wood Chopper (left)
5. Prone Elbow Twist
6. Walk the Plank Step Outs
7. Ball Pull or Frogger
8. High Knees
9. 3-Part Abs
10. Hip Drop Side Plank (right)
11. Hip Drop Side Plank (left)
12. Speed Skater (Side Lunge Reach)
13. Burpee
14. Dive Bomber/Up-Down Dog
15. High Knees

Repeat 1-4X
Optional: 30 Minutes of Cardio

High Knees

Mountain Climber Pushups: Part 1

Mountain Climber Pushups: Part 2

Wood Chopper: Part 1

Wood Chopper: Part 2

Prone Elbow Twist

Walk the Plank Step Out: Part 1

Walk the Plank Step Out: Part 2

Walk the Plank Step Out: Part 3

Walk the Plank Step Out: Part 4

Ball/Ab Pull: Part 1

Ball/Ab Pull: Option 1

Ball/Ab Pull: Option 2

3-Part Abs: Part 1

3-Part Abs: Part 2

3-Part Abs: Part 3

Side Plank Hip Drop: Part 1

Side Plank Hip Drop: Part 2

Side Lunge/Speed Skater

Burpee: Part 1

Burpee: Part 2

Dive Bomber: Part 1

Dive Bomber: Part 2

Good Job! Ready to Repeat?

30-Minute Yoga Flow for Strength, Flexibility & Balance

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Hi Everyone!

If you’re been following along with my workouts this week you are probably ready for a good stretch. It’s time for a yoga flow. This series will work on your strength, flexibility and balance.

During yoga, one of the most important things to remember is that you must listen to your body. While you should feel a stretch, none of the poses should hurt. You don’t need to bounce or force any movements. Stretch into each pose, and respect what your body is capable of right at this moment. With consistent practice you will find that you are capable of more over time.

Yoga isn’t about comparing yourself to any other person’s capabilities, it’s about respecting where you are right now, and building from that. It’s a good life lesson. Even if today is the very first time you are attempting to workout (or the 3000th time), you are doing something that is wonderful for your mind and body. You are choosing to spend your time focusing on something that makes you healthier and stronger. During your practice try to focus on the movements & appreciate what you are capable of.

If you struggle with a pose don’t stress over it. With time you will get it, and you can still be appreciative of the fact that you have the strength and determination to try something that is difficult. Willingness to try is a huge foundation for success.

I am filming new workouts this weekend, so you can expect some fresh new workouts from me in the upcoming week. I hope you have fun & enjoy today’s yoga flow.

I also wanted to give a shout out to two of my friends who are now published authors.

My friend Sean Vigue wrote a great and accessible book called Power Yoga for Athletes. My best friend, Rose, has published her first poetry book, Camellia in Snow. They are both available on amazon and worth checking out.

Melissa

Full Body Fat Burn: 21 Minute HIIT-Home Workout for All Over Body Sculpting

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Hi Everyone!

I hope you liked yesterday’s Strong & Toned Lower Body: Workout for Legs, Butt & Thighs. For today’s workout we have a 21-Minute HIIT Fat Burn that will work your entire body. In between each exercise in today’s workout there is a 35 second cardio burst.

For the cardio burst you can jump rope, do high knees, burpees, mountain climbers, or cardio of choice. Be sure to push yourself during the workout, but always focus on form. If you need a break, take it and get right back into the workout.

*Toward the end of the video when I say it’s the last exercise, there are actually a couple of moves to go. Sorry! I have a dry erase board with my list of exercises to cue me, but some times it’s hard to read during an interval workout.

Have fun with today’s workout! I am going to try to get a jump start on filming all new workouts for next week over the weekend. Excited to see you all with some brand new workouts!

In the mean time have fun with this one!
Melissa

PS Don’t forget to check in on Facebook, Instagram or Twitter!

Equipment: Gymboss Interval Timer and Jump Rope (optional)
Timer: 35/50 second Intervals.

*In between each exercise perform 35 seconds of cardio of choice.

1. Windshield Plank
2. Curtsy Squat
3. Sumo Pushup
4. Lunge Lift
5. Chatarunga
6. Hip Thrust (alternating)
7. Spiderman Plank (or Pushup)
8. Goddess Reach
9. Plank Crunch
10. Deep Squat to Chair
11. Plank Walkout
12. Forward Fold Leg Lift
13. Knee Drop Plank
14. Shoulder Tap Reach
15. Alternating Bridge Press

Strong & Toned Lower Body: Workout for Legs, Butt & Thighs

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Hi Everyone!

It’s workout time! Yesterday we did a workout combo: Full Body Sweat & Core Galore Workout. Today we are focusing on the Lower Body. Very often people want to “spot treat” their workouts. Throughout the week, it’s important to do workouts that will exercise your entire body to maximize your results, and balance your muscles.

I create my workouts to strengthen my body in all planes of movement. I want to have functional strength that will keep me healthy, strong & fit. Spot treating will not give you the best overall results, and will slow down your progress toward your goals. This is the reason why I favor a lot of compound movements (multi-joint/multi-body exercises). You can maximize your results (and burn more calories) when you work your entire body.

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Jesse and I after the Core Galore workout. Froggers are still the exercise I love to hate.

I hope you enjoy today’s workout! I will be doing it this evening when I get home from workout and pairing it with a 30-Minute Run. I did this workout for Reps, but you can do it Interval style if you prefer. Set your timer for 10 Rounds of 10/50. To increase the intensity you can time the workout for 10 Rounds of 40/50, and do cardio of choice (jump rope, high knees, burpees), to amp up the intensity.

Have fun with today’s workout!
Melissa

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

Repeat 1-3X

1. Squat Tuck
2. Alternating Reverse Lunge
3. Russian Kicks
4. Weighted Hip Thrust
5. Folded Warrior Leg Lift (right)
6. Folded Warrior Leg Lift (left)
7. Butt Kicking Mountain Climber
8. Criss Cross Lunge (right)
9. Criss Cross Lunge (left)
10. Plie Jump

Optional: Pair this workout with 30-Minutes Cardio of Choice

Full Body Sweat & Core Galore: Home Workout

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Hi Everyone!

Today I have a workout combo for you. Both of these workouts are from one of my 30-Day Challenge Workout Programs. If you do both workouts it will take 31-Minutes. Or you can choose to do just one workout.

Today’s workouts are a full body workout and a core workout. The combination is very effective for full body results, with strength building and fat burning aspects to both routines.

I finally got back to my workouts yesterday. I decided to ease into it with a run outside. I did a 5-Mile run at an easy pace. I am planning to film a new workout tonight. I am fighting a cold/allergy right now, so I am hoping it eases up throughout the day. With the stress of my nephew being in the NICU, and missing workouts it’s not very surprising that my immune system wasn’t in tip top shape.

I am going to hydrate, focus on making healthy choices, and help my body to kick this cold out!

12112016_1011347228910037_3535299199104313147_n

Post Run: I got in 5 miles. For dinner I had chicken, tomatoes, spinach and green olives cooked in some extra virgin olive oil. I served it with a whole grain wrap and some hummus.

I hope you all enjoy the workout combo!
Melissa

10/50 Second Intervals (10 rest, 50 max reps)

1. Lunge Hop (right)
2. Lunge Hop (left)
3. Sit to Stand
4. Side Step Up (right)
5. Side Step Up (left)
6. Modified Handstand Push-up
7. Dips
8. Dive Bomber
9. Plank Press
10. Rotating Plank
11. Criss Cross Leg Lift
12. Bridge/Table March
13. Angel Abs
14. Plank Reach (right)
15. Plank Reach (left)

10/50 Second Intervals

1. Frogger
2. Boat Heel Tap
3. Superman Heel Press
4. Knee Tap Plank
5. Leg/Hip Lift
6. Temple Tap Abs
7. Plank Leg Lift
8. Bicycle Abs
9. Bicycle Abs
10. Plank Leg Lift
11. Temple Tap Abs
12. Leg/Hip Lift
13. Knee Tap Plank
14. Superman Heel Press
15. Boat Heel Tap
16. Frogger

20 Minute Full Body HIIT Boot Camp: Home Workout

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Hi Everyone!

I hope you’re ready to get in a great workout! This one is going to get you breathing heavy and sweating. Remember, to work to your own level. Push yourself. If you need a break, take it and then get back into the workout as quickly as you can.

Be sure to warm up before this one. Your body will thank you and you will improve the metabolic burn of the workout. Warm-ups should be dynamic: walking, jump rope, jogging. After the workout you can do some static stretching, after a gentle cool down to get your heart rate back down again.

This was an amazing weekend for us. My nephew came home from the NICU today! My dad and brother came in from NY to visit, and I had a slumber party with my other niece and nephew (Hayden and Caroline). It was a family filled weekend, and I got in zero organized workouts, but stayed very active. I still haven’t been able to get back on track, but that is changing this week. So much of my stress has been relieved!

Olivia loves having her baby brother home. <3

I have great workouts planned for this week so keep checking back!

I hope you enjoy the workout!

Melissa

Facebook, Instagram, or Twitter.

The Workout Burned about 215 Calories.
I left my Heart Rate Monitor Running for 15 minutes to see the afterburn.
302 Calories after 1 Round.

Click the link to get your own Gymboss Interval Timer!

Set your timer for 15 Rounds of 30/50.
Or complete for reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 30 second cardio burst between each exercise.

Repeat 1-3X

Mountain Climber

Lateral Burpee Row

Warrior Lunge Hop: Part 1

Warrior Lunge Hop: Part 2

Side Lunge Lift

Alternating Hip Thrust

Single Leg Frogger Pushup: Part 1

Single Leg Frogger Pushup: Part 2

High Knees

Tricep Pushup

Burpee

Tricep Extension

Superman V-Up: Part 1

Superman V-Up: Part 2

Oblique V-Up

Boat with Single Leg Lateral Knee Drop

20 Minute HIIT Home Workout: Sweat to Sculpt

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Hi Everyone!

I hope you’re ready to work up a sweat today! One round of today’s workout will take 20-Minutes. It can be repeated up to 3X, or paired with 20-30 Minutes Cardio of choice, if you are looking for a more intense workout.

During this workout, push yourself to complete as many reps as possible. Always focus on form. If you need a rest break, take it, and get right back into the workout as quickly as possible.

You can also complete this workout for reps:

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

If you go for Reps time how long it takes you to complete one round. Keep track of your time, and bookmark this workout. When you go back to it (or when you go for Round 2) try to increase your speed. It’s a great way to up the intensity of the workout.

Update on my Nephew: Dax is still doing really well. The only tube he has left is the feeding tube, but he is getting better at eating. I’m hoping he will be able to leave the NICU soon!

I hope you all have a great day! Have fun with this one!
Melissa

Equipment: Gymboss Interval Timer set for 15 Rounds of 10/50.

1. Single Leg Frogger to Warrior III (right)
2. Single Leg Frogger to Warrior III (left)
3. High Knees
4. In/Out Squat Jump
5. Curtsy Lunge Kick (right)
6. Curtsy Lunge Kick (left)
7. High Knees
8. In/Out Squat Jump
9. Single Leg Hip Thrust (right)
10. Single Leg Hip Thrust (left)
11.High Knees
12. In/Out Squat Jump
13. Table Heel Press (right)
14. Table Heel Press (left)
15. High Knees
16. In/Out Squat Jump
17. Down Dog Heel Press (right)
18. Down Dog Heel Press (left)
19. High Knees
20. In/Out Squat Jump

Tight Butt & Thighs Workout: HIIT Fat Burn (15 Minutes Per Round)

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Hi Everyone!

Are you ready to get sweaty? Today’s workout is a HIIT Fat Burning workout that is focused on strengthening and sculpting your lower body. A strong lower body will not only give you a great shape, but helps improve your posture, hip position, and core strength.

The strength of your glutes, hamstrings and quadriceps directly impact the position of your hips. This means, that even if your focus is on creating a stronger, firmer, midsection it’s still important to work your lower body. Often people skip training body parts that they are happy with, to focus on areas that they feel need work. This can sabotage your results! Check out the photos below to see images of what weakened glutes/hamstrings can do to your posture.

Kyphosis can cause a bulge in the abdominals.

Weak Glutes and Shortened Hip Flexors can directly impact your postural alignment. This also puts increased pressure on your joints during exercise due to improper bio-mechanical alignment.

I hope you all enjoy today’s workout. Have fun, work up a sweat, and tag me in your photos! I love seeing you guys doing the workouts & getting healthy right along with you. #TeamBender #BenderFitness

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.

Click the link to get your own Gymboss Interval Timer!
Set your timer for 10 rounds of 30/50.

*During Each 30 Second Cardio Interval complete the Kettlebell Swing, High Knees, Jump Rope or Ropeless Jumping.

-Cardio Interval
1. Jump Squat
-Cardio Interval
2. Warrior Kick (right)
-Cardio Interval
3. Warrior Kick (left)
-Cardio Interval
4. Pendulum Chair (right)
-Cardio Interval
5. Pendulum Chair (left)
-Cardio Interval
6. Plie Jump
-Cardio Interval
7. Runners Lunge Lift (right)
-Cardio Interval
8. Runners Lunge Lift (left)
-Cardio Interval
9. Table Leg Abduction (right)
-Cardio Interval
10. Table Leg Abduction (left)

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