20-Minute Abs & Arms Workout: HIIT Home Workout

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Hi Everyone!

Today’s workout will take 20-Minutes per round, and is focused on your core and arms. It’s a HIIT workout, so try to keep yourself working hard the entire time. Get in as many reps as possible during each timed interval while keeping good form.

If you need a break during any portion of the workout, take it, and then get back into the workout as soon as you are able to. You can also modify the pushups and complete them from your knees, or substitute a plank if they become to intense. I do encourage you to try for the pushups, because they are one of the best core exercises you can do.

I took another day off of filming yesterday. I was still exhausted, and as soon as I got home from work (and changed out of my scrubs) I crawled into bed and took a much needed 2.5 hour nap. Today I already feel much better and more energized.

Plus, my baby nephew is doing so much better! He is still on a feeding tube in the NICU, but he was working on nursing and he is off ALL breathing machines!!!! That’s huge news, considering a week ago his lungs were complete infiltrated by Meconium.

In this picture he still has the nasal cannula, but now he is breathing on his own.

All around good news! I am hoping to film a new workout tonight. Either way I will post a workout for tomorrow. 🙂

Enjoy today’s workout!

Melissa

You can also find me on Facebook, Instagram or Twitter.

*Fit Fashion: Top and Pants are from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.

Click the link to get your own Gymboss Interval Timer!

Set Interval Timer for 15 Rounds of 30/50.
*If you choose to go through without the cardio set your timer for 15 rounds of 10/50. *

*Cardio
1. Spiderman Pushup
*Cardio
2. Scissor
*Cardio
3. Superman
*Cardio
4. Mountain Climbers
*Cardio
5. Side Plank Leg Lift (right)
*Cardio
6. Side Plank Leg Lift (left)
*Cardio
7. Rotating Pushup
*Cardio
8. Heel Tap Abs
*Cardio
9. Heel Press Plank (right)
*Cardio
10. Heel Press Plank (left)
*Cardio
11. Angel Abs
*Cardio
12. Frogger
*Cardio
13. Superman Pushup
*Cardio
14. Cheek to Cheek Plank
*Cardio
15. Pushup Jacks

Repeat 1-3X

*Cool-Down*

Spiderman Pushup

Scissor Abs

Superman

Mountain Climbers

Side Plank Leg Lift

Rotating Pushup

Heel Tap Abs

Heel Press Plank

Angel Abs

Frogger

Superman Pushup

Cheek to Cheek Plank

Pushup Jacks

Full Body Bender Home Workout

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Hi Everyone!

I have slacked off with working out this weekend. The stress of worrying about my nephew being in the NICU, and starting a new job a few weeks ago, has left me feeling 100% exhausted and worn out. I decided to take the weekend off of filming new workouts and blogging, and give myself some time to just relax and recuperate.

Dax is still in the NICU, but he is getting a little bit better every day. This week I plan on getting back on track with my workouts too.

I did some quick exercises just to keep my body moving, and get something in. Even though I was taking the weekend off, I feel better when I keep myself moving. You can check out my quick workout in the photo below.

Below I posted a link to a Full Body Bender Boot Camp Home Workout. When I filmed this workout I was super consistent with both my workouts and my running. I really want to get that consistency back into my routine. It seems like there have been a lot of challenges in my way lately. It’s time to re-focus. I can feel the differences in my energy, strength and endurance, and I want to get all of those things back on track.

I hope you all enjoy this workout.
Melissa

All Levels: Max reps during each interval. (60 seconds, 30 second Burpees)

Beginner: 10 reps, 5 Burpees
Intermediate: 15 reps, 8 Burpees
Advanced: 20 reps, 10 Burpees

1. High Knees
2. Burpee
3. Plank Jack
4. Burpee
5. Temple Tap
6. Burpee
7. Windshield Wiper Plank
8. Burpee
9. Ab Extension Pulse
10. Burpee
11. Warrior 3 Hop
12. Burpee
13. 1 Leg Hip Thrust (right)
14. Burpee
15. 1 Leg Hip Thrust (left)
16. Burpee

Repeat 1-3X

Plank Jack: In a forearm plank position jump your feet out as you would in a jumping jack. Jump them back together. That is one rep.

Temple Tap Abs: Lay on the floor, lift your legs, and shoulder blades off the floor, hands at prayer position at your chest. Reach your elbow toward the top corner of the mat, following with your eyes. Bring your hands to center, and then repeat the motion to the left for one rep. Shoulder blades and legs stay lifted throughout.

Windshield Wiper Plank: In a plank position step your foot out to the left, and then return it to central starting position. Repeat on the other side for one rep.

Ab Extension Pulse: Legs and shoulder blades lift off the floor. Low back stays on the ground and arms extend over your head. Lightly pulse, keeping the movements of your legs and upper body small. Your abs should be pulled in throughout the exercise.

One Leg Hip Thrust (part 1): Plant left heel on the floor with your knee bent at a 90 degree angle. Arms extend, fingers point toward your toes. Keep your right leg extended and foot flexed.

One Leg Hip Thrust (part 2): Pushing through your planted heel and both arms press your hips toward the ceiling until your body forms a straight line from shoulder to knee. Press your heel toward the ceiling. The focus is on the movement of the hips. The leg will follow. Repeat this on the other side.

Warrior 3 Hop: During Warrior III Pose the standing leg is slightly bent, back is flat, and your body hinges at the hips. Reach your arms and leg back behind you. Bring both feet together, hop into the air, and then perform this movement on the other side.

Burpee: When jumping push up through the heels to spring toward the ceiling.

Burpee: Jump up and reach as high as you can each and every time.

Ultimate Body Weight Workout: Full Length Home Workout

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Hi Everyone!

Today’s workout is a challenge for the entire body! It’s an oldie, but a goodie. I haven’t really been working out this week, just staying generally active. Since my nephew was born on Sunday, and he’s been in the NICU he is all I can think about. The outpouring of prayers, love and support we have had from everyone has been amazing.

I have great news, Dax is starting to get better! He is still in the NICU and on a breathing tube, but his last x-ray showed that his lungs are completely clear of meconium. They removed his catheter, are weaning him from the nitrous oxide and dopamine. Being weaned from the ventilator can take 2-7 days, but I will keep you all posted on his progress.

For an alternate workout you can try the 21 Minute Full Body Workout: Total Body Sculpting. It’s challenging!

This is the full length version of my Ultimate Body Weight Workout. A full length version of this video was requested on my facebook page. It is a great full body, fat burning workout. Intervals are incorporated throughout to maximize the fat burning, while also allowing you to build lean muscle mass.

The workout was tough on me! It took me about 30 minutes to complete. I definitely have to work on my one leg squats, they used to be a lot easier for me. It’s a good motivation to start putting them back into my workouts.

I was able to go through this workout almost 2 minutes faster than my original time. I also added a twist to the oblique drops this time, so I could have gone through it faster if I stuck to the original variation. I was happy with my time. It shows that my level of fitness has progressed (even though the workout is still tough!)

At the very end of the video, the camera went into “stand-by” mode, so you miss about two reps of the workout before it kicks back in for the last exercise. Technical difficulties are unavoidable sometimes.

This is a more advanced workout. It can be modified based on your level of fitness. I wrote down my recommended number of reps below the video. Remember to build yourself up, and listen to your body. You will get stronger if you keep challenging yourself.

Have a great day! I hope you enjoy the workout!
Melissa

PS Fit Fashions are from: www.affitnity.com and you can get 15% off your total purchase with the code: BenderFitness at checkout. The shoes are Reebok Crossfit Nanos.

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

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

Repeat 1-2X

This is the original tutorial:

Plank It Out: 10-Minute Per Round Body Burn HIIT Home Workout + Cardio Jump Rope Workout

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Hi Everyone!

Today’s workout is a throw back workout. It will challenge your whole body. When I filmed this workout I completed two rounds and paired it with a 30-Minute, 3.5 Mile Run outside. You can also choose to pair it with the 10-Minute Jump Rope video I posted below for an added cardio challenge.

I took the day off of working out yesterday. I did some small exercises just to keep my body moving, including a 2-minute plank, some elevated glute bridges, and hula hooping. I am really worried about my nephew, and couldn’t focus enough to write a good, balanced workout for the day, but I wanted to keep myself moving.

The good news is I now have around 700 different workouts here on my blog to choose from. So this will be today’s workout, and I would like to get in a run tonight. Exercise is a great stress reliever, and helps me to stay focused.

I am off to work, but I hope you all have a great day, and enjoy today’s workout.
Melissa

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises.

1. 1 Leg Frogger (right)
2. 1 Leg Frogger (left)
3. Bird Dog (right)
4. Bird Dog (left)
5. Up Dog Knee Drop Plank
6. Speed Skater
7. Crunch Plank
8. Ball Bridge
9. Side Plank Knee (right)
10. Side Plank Knee (left)

Repeat 1-3X

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

15 Minute HIIT: Full Body Home Workout

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Hi Everyone!

Are you ready for today’s HIIT workout? I did this workout two days in a row due to some technical difficulties while uploading the workout. It is a great 15 Minute HIIT workout, that will work your entire body, help you burn fat & have you working up a sweat in no time. The video and workout breakdown are below.

The first time I did this workout my sister was labor, delivering my nephew Dax. Immediately after filming (and showering), I headed down to the hospital to wait for Dax’s arrival. As I headed down I got the news that there were some complications. Dax has Meconium Aspiration Syndrome (MAS). He is in critical care at the NICU, and has a nurse assigned to him 24 hours per day. His lungs are filled with Meconium so he is unable to breath on his own. He has an oscillating ventilator to help him breath & keep his lungs open. My sister, Jessica, and my brother-in-law, JJ, are allowed down to the NICU to see him any time day or night.

I just got home from visiting my nephew, Dax, in the NICU. He was born yesterday afternoon and is having some problems with his lungs and breathing. He is strong & I believe that he will make a full recovery. My sister, Jessica, and brother-in-law, JJ, are staying strong and spending time bonding with Dax and letting him know how loved he is. Any prayers, thoughts or well wishes that you can send their way are greatly appreciated. I will pass it on to them on. This baby is already a survivor and a warrior in my eyes, and he is surrounded by so much love. ❤ #PrayersForDax #GetWellDax

When I got home from the hospital the day he was born, I tried to upload the video for this workout. As I was uploading it the video & all of the photos completely deleted from both my computer and the camera card. My first thought was “at least this is fixable. I can just re-film.” Yesterday, I got home from work, re-filmed the workout and went to visit my nephew in the NICU.

I am hoping that the same applies to my beautiful nephew. At least this is fixable. The nurses and doctors are taking such good care of him, and his lungs have shown improvement on the x-rays already. He is a big, strong boy (21 inches, 8 lbs, 13 oz). He is already surrounded by so much love.

Thank you to each and every one of you that has sent prayers, thoughts and well-wishes. I will keep you updated on Dax’s progress.

Let’s get stronger together, and will some of that strength to my nephew in his recovery. Thank you all.
Melissa

Equipment: Interval Timer set for 15 Rounds of 10/50, and two dumbbells.

This workout can also be repeated for Reps:

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

Burpee
Reverse Lunge Lift-Right
Reverse Lunge Lift-Left
Table Lift-Right
Table Lift-Left
Burpee
Knee Drop Plank
Temple Tap Abs
Plank Jack Pushup
Heel Tap Abs
Burpee
Tricep Drop
Bicep Curl
Shoulder Press
Reverse Plank

Repeat 1-4X

15 Minute HIIT: Fat Burning Body Sculpting Home Workout

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Hi Everyone!

Today was a crazy day. I filmed a brand new workout, and when I started uploading it to my computer I started having technical difficulties. The entire video and the photo tutorial deleted from both my computer and the camera card.

Below I have included an alternate workout. I will be re-filming the new workout after I get home from work. The new workout is a 15-Minute HIIT routine.

The workout below will work the entire body. I use one dumbbell and a stability ball during this workout. If you don’t have the equipment don’t worry about it. There is always a way to modify.

For the wood chopper you can do the movement with body weight only, or hold on to something from around your house to add some resistance. For the Stability Ball Pull you can substitute Mountain Climbers.

Round 1 Complete!

Todays Fit Fashion: My outfit is from: www.affitnity.com You can get 15% off of your total purchase with the code BenderFitness at checkout.

Have fun with today’s workout!
Melissa

1. High Knees
2. Mountain Climber Core Lift
3. Wood Chopper (right)
4. Wood Chopper (left)
5. Prone Elbow Twist
6. Walk the Plank Step Outs
7. Ball Pull or Mountain Climber
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 Core Lift: Part 1

Mountain Climber Core Lift: Part 2

Mountain Climber Core Lift: Part 3

Wood Chopper: Part 1

Wood Chopper: Part 2

Prone Elbow Twist

Walk the Plank Step Outs: Part 1

Walk the Plank Step Outs: Part 2

Ball Pull: Part 1

Ball Pull: Part 2

3 Part Abs: Part 1

3 Part Abs: Part 2

3 Part Abs: Part 3

Hip Drop Side Plank: Part 1

Hip Drop Side Plank: Part 2

Speed Skater (Side Lunge Reach): Part 1

Speed Skater (Side Lunge Reach): Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Dive Bomber/Down Dog: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 3

High Knees

15 Minute HIIT: Dynamic Full Body Workout

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Hi Everyone!

Are you ready for a full body workout? This is a great routine that will work your entire body. You can repeat this one up to 4X. I like doing this routine 2X through and pairing it with 30 Minutes of running (total workout time 60 minutes).

This is actually a workout I did as a Repetition Based tutorial video back in 2011 (Dynamic Body Workout Tutorial). I changed the workout up a bit, and did it as an interval workout today.

I hope you enjoy it! I am going to periodically re-film some of my older tutorial workouts as full length videos, and work on up-ing the intensity.

Have a great day! I hope you enjoy the workout. As we head into the weekend, don’t let it throw you off track. Choose one extra thing you can do this weekend to improve your health & make sure you get it done.

Melissa

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1. Jumping Jacks
2. Russian Crab Toe Touch
3. Low Jack
4. Frogger Pushup
5. Temple Tap Abs
6. High Knees
7. Tripod Side Leg Swing (right)
8. Tripod Side Leg Swing (left)
9. Single Leg Pump (Warrior Kick with 90 degree Bend) (right)
10. Single Leg Pump (left)
11. Situp Reach
12. Leg Scissor
13. Shoulder Bridge with Bent Knee to Extension (right)
14. Shoulder Bridge to Extension (left)
15. High Knees

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

Jumping Jacks

Russian Crab

Low Jack

Frogger Pushup: Part 1

Frogger Pushup: Part 2

Temple Tap Abs

High Knees

Tripod Side Leg Swing: Part 1

Tripod Side Leg Swing: Part 2

Single Leg Pump: Part 1

Single Leg Pump: Part 2

Situp Reach

Leg Scissor

Shoulder Bridge with Bent Knee to Extension: Part 1

Shoulder Bridge with Bent Knee to Extension: Part 2

Fit Butt, Tight Abs: Home Workout

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Hi Everyone!

Today’s workout is focused on the core and glutes. You can complete this routine with dumbbells or stick to body weight. Choose whichever will be most challenging for you. I did this workout for reps, but you can also choose to complete this workout for time by setting your interval timer for 11 Rounds of 10/50.

Yesterday I didn’t have time to film a new workout, but I did get in a 5-Mile Run outside. I kept it at an easy, conversational pace the whole time. With running, just like with workouts, it’s important to vary the intensity. You need intense days, interspersed with lighter days. Your body will respond to both types of challenge differently.

I hope you all enjoy this workout! Have fun, push yourself, and focus on maintaining good form throughout the routine.

Let me know what you think!
Melissa

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

1. Squat Thrust Deadlift
2. Elbow Strike Cross Punch
3. 1 Leg Squat Press (right)
4. 1 Leg Squat Press (left)
5. Butt Lift
6. Jump Rope (60 seconds, or 100 jumps)
7. Pop Squat
8. Leg Lift Abs
9. Bicycle Abs
10. Spiderman Plank
11. Chest Press Situp

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

Lower Body: Effective Low Impact Workout-No Jumping Home Workout

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Hi Everyone!

Today’s workout is low impact (no jumping), but very effective! The focus of this workout is on the lower body. I also filmed a Handstand Core Workout Challenge. Scroll all the way down to the bottom of the page (past the photo tutorial!) for the Handstand Challenge. You can complete both if you want a more full body workout, or do them in separate training sessions.

If you aren’t sure of the moves I encourage you to check out the video before going through the routine. I used a resistance band during this workout to increase the intensity, but that is optional. You can also do this routine with body weight only.

For the Handstand Challenge, I lost my balance several times while filming. I didn’t re-film, because I want you all to see the process. You don’t start practicing something & automatically succeed the first time. I am sharing my journey with you all & that includes the times I lose balance or need a rest break. Hopefully in the not to distant future I will have some progress to show you!

My Weekend Update: Jesse is feeling much better. Big thanks to everyone who wished him a speedy recovery from his stomach bug. Thank goodness it was quick!

Yesterday we went to Wizard World Comic Con (I love everything Superhero related!) We got to meet some of our favorite celebrities. We might James Marsters-who played Spike on Buffy the Vampire Slayer. Spike was my favorite character, on my favorite show, so it was a total nerd moment for me. We also met Jason David Frank-Tommy from Power Rangers. He is an incredibly talented Martial Artist & 7th degree Black Belt.

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Meeting James Marsters

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Meeting Jason David Frank

I will be posting new workouts this week, but you can also follow the schedule posted HERE if you want to follow a more structured program & know what’s coming ahead.

Have fun with today’s workout!
Melissa

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

Table Calf Raise-Right
Table Calf Raise-Left
Raised Leg Adduction-Right
Raised Leg Adduction-Left
Leg Series-Right
Leg Series-Left
Inner Thigh Squeeze-Right
Inner Thigh Squeeze-Left
Wall Toe Touch Abduction-Right
Wall Toe Touch-Abduction-Left
Wall Glute Bridge Step Out-Right
Wall Glute Bridge Step Out-Left
Prone Dancer Stretch-Right
Prone Dancer Stretch-Left

Repeat 1-3X

Table Top Calf Raise

Leg Adduction: Part 1

Leg Adduction: Part 2

Leg Series: Part 1

Leg Series: Part 2

Leg Series: Part 3

Inner Thigh Squeeze

Wall Toe Touch Abduction: Part 1

Wall Toe Touch Abduction: Part 2

Wall Toe Touch Abduction: Part 3

Wall Glute Bridge Step Out: Part 1

Wall Glute Bridge Step Out: Part 2

Wall Glute Bridge Step Out: Part 3

Prone Dancer Stretch: Part 1

Prone Dancer Stretch: Part 2

Handstand Bonus Challenge:

Getting Back on Track with Fitness: How to Create a Weekly Workout Schedule (with Examples)

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Hi Everyone!

It’s been a crazy weekend. I’m behind schedule on everything I planned to do, including my workouts. I started a job as lead Occupational Therapist for a new facility this week. Jesse ran a Half Marathon yesterday.

Jesse Bender: Pre-Race

Although I had more time this week because my new job is closer, I was tired, so I skipped a few days of workouts. Skipping workouts is a vicious cycle, because when I workout I eat more healthfully. When I don’t work out my body craves an alternate energy source, and I start craving less nutrient dense food (simple sugars, etc). Yesterday, Jesse was sick before he ran (but we thought it was just pre-race jitters, although that wasn’t normal for him). After he ran, he was terribly sick so I spent the evening taking care of him. The overall result, missed workouts & food choices that have me feeling tired, bloated and blah.

Today is a new day, and that means I can make the choice to get back on track with my workouts & my eating. Life happens. Things will come along that push you off course (even when you have a plan!) That’s okay, it’s part of living. Don’t let those times completely de-rail you. Progress and health are the result of consistency in your choices.

It’s okay to take rest days & indulge in chocolate (or your favorite food of choice). If the majority of the time you are making healthy choices in your fitness & diet, a little bit of indulgence isn’t going to ruin your progress.

Here are some simple things you can do to stay on track:

Plan your meals for the week. This can include food prepping on Sunday, or just planning what you will have for lunch & dinner throughout the week. It will save you time & money if you plan ahead, make sure you have all the necessary items from the grocery store, and do a little prep. It also makes it easier to avoid un-healthy food choices & take-out menus or drive-thru dinner options when you have a plan.

2. Plan Workout & Rest Days: Schedule in time for your workouts. Figure out the time that works best with your schedule & lifestyle. If something comes up adjust as needed. If you know your goal is to workout 5X per week, and you miss a day on your schedule, adjust the schedule so you are still getting in 5-workouts. If you miss a workout once in a while it’s okay, but aim to hit those 5-workouts consistently, even if it means swapping your rest and workout days sometimes. I call it Flexible Planning.

For the Schedule below you will see that on several days I wrote Workout or Run or Rest. Those are flexible days. I want to workout 5X per week, and I am running a Half Marathon in October so I want to run 5X per week. Because I am training for the Half, some days I will only do running instead of pairing a run and a workout. I will write a blog post specific to Half Marathon training & adjusting your workout schedule. I keep those days flexible so that I can choose to do just a run, just a workout, or take a rest day. I aim to workout 5-6 days per week with 1-2 full rest days. My workout time ranges from 30-60 minutes total per day.

-Sunday: Long Slow Run & Workout
-Monday: Run & Workout
-Tuesday: Workout or Run or Rest
-Wednesday: Run & Workout
-Thursday: Workout or Run or Rest
-Friday: Workout or Run or Rest
-Saturday: Run & Workout

Optional Week Long Workout Schedules:

Below you will find several weeks of workout Schedules. Click the link for the full schedule with workout videos. Adjust the days to fit your personal workout schedule needs. Most schedules include 5-6 Workouts per week.

Week 1 Workout Schedule

Week 2 Workout Schedule

Week 3 Workout Schedule

Week 4 Workout Schedule

10-Week BodyRock Boot Camp Workout Series

20-Minute Full Body Workout

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Hi Everyone!
I hope you’re ready for today’s workout! In this workout I alternated 30 seconds of dumbbell exercises between each 50-second interval.

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

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

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

I hope you enjoy the workout!

Melissa

Facebook, Instagram, or Twitter.

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

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

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

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

In/Out Squat

Knee Crunch Extension: Part 1

Knee Crunch Extension: Part 2

Squat to Forward Reach: Part 1

Squat to Forward Reach: Part 2

Bridge March

Squat to Side Leg Lift: Part 1

Squat to Side Leg Lift: Part 2

Lunge Rotation

Side Plank Knee Rotation: Part 1

Side Plank Knee Rotation: Part 2

High Knees March

Standing Hydrant

Romanian Deadlift

Split Leg Lift: Part 1

Side Lunge Dumbbell Reach (alternating)

Back Raise/Back Extension

Butt Lift

Quick Core Sculpting Workout

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Hi Everyone!

Today’s workout is all about strengthening and sculpting our midsections! This routine combines cardio with sculpting exercises to burn fat, while building strength.

Every other exercise in this workout is Mountain Climbers. If you have wrist problems you can substitute jump rope, high knees, or cardio of choice. You can always modify your workouts to suit your needs if you have an injury or restriction.

This workout can be repeated to increase the intensity, or you can pair it with my 30-Minute Dumbbell Workout for Arms, Back & Legs (or another workout of choice.) The other option is to pair this workout with 30-Minutes cardio of choice. I paired it with a 4-Mile run outside.

I hope you enjoy this workout! See you soon with a new one!

Melissa

Equipment: Gymboss Interval Timer set for 10 Rounds of 30/50

-Mountain Climbers
1. Supergirl Pushups
-Mountain Climbers
2. Cross Bicycle (right)
-Mountain Climbers
3. Cross Bicycle (left)
-Mountain Climbers
4. Plank Jack
-Mountain Climbers
5. Angel Abs
-Mountain Climbers
6. Boat V-Lift
-Mountain Climbers
7. Temple Tap Abs
-Mountain Climbers
8. Side Plank Front Kick (right)
-Mountain Climbers
9. Side Plank Front Kick (left)
-Mountain Climbers
*50 Second Cool Down

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

Butt Shaper Workout

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Hi Everyone!

Are you ready to sculpt a strong, round booty? It’s workout time!

Today’s workout is focused on the lower body (and the soreness of my glutes today speaks for how effective it is!) It also incorporates some great movements for strengthening your core at the same time.

A strong core helps power your movements and preserve the proper biomechanics for all of the lower body exercises.

The lower body exercises are designed to work your butt from every angle to lift and shape your backside. When combined with a healthy diet and enough sleep, exercises to sculpt your glutes are one of the most efficient ways of reducing (or eliminating!) cellulite. The large muscles of the lower body also burn a lot of calories, and can help you improve your metabolism and burn more fat all over your body.

As always the workout is below!

Yesterday I only had time for a run, so today I will be focused on working my lower half. The picture below shows the breakdown of my run. I did a comfortable paced run. The area I run in averages two hills per mile, which increases the challenge a bit.

Have Fun!

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!

This workout can be performed as a HIIT 15 round 10/50 workout.

I completed this workout for Reps.

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

1. Lunge Kick Switch
2. Warrior Deadlift (right)
3. Warrior Deadlift (left)
4. Pretzel (right)
5. Pretzel (left)
6. Side Squat Lift (right)
7. Side Squat Lift (left)
8. Kneeling Side Kick (right)
9. Kneeling Side Kick (left)
10. Down Dog Hop (right)
11. Down Dog Hop (left)
12. Plie Jump
13. Prone Leg Lift (right)
14. Prone Leg Lift (left)
15. Goddess Heel Lift

Repeat 1-3X

15 Minute Body Weight HIIT: Full Body Cardio Fat Burn

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Hi Everyone!

I hope you’re ready for a brand new workout! This one had me sweating like crazy! It’s a quick HIIT Workout. One round only takes 15-Minutes, but you can repeat it to increase the intensity and maximize your results.

This workout will challenge your muscles in all planes of movement to maximize muscle recruitment. This will help maintain balance and strength throughout your body. These exercises will improve your functional strength, cardiovascular endurance & sculpt your muscles.

While we were taking photos for today’s workout, my cats (Gambit & Buffy) really wanted to be in the pictures. They love when we workout. One of these days I need to put together a good blooper reel of all the cat interruptions that have popped up in my workout videos.

BenderFitness.com Cat Workout

I hope you have fun with today’s workout! I start a new job tomorrow (still as an Occupational Therapist), so wish me luck! I miss all of my co-workers from the last facility I worked at dearly, but my new job will save me about 1 hour of commute time each day. Hopefully that translates to more time to film workouts & enjoy life in general!

I only had time to fit in one round of this workout today, but I would have loved to do 3 Rounds and/or pair it with a 30-Minute run outside. The weather was glorious, but Jesse & I had some house cleaning and yard work that needed to be done. We had a wonderful anniversary adventure weekend that included white water rafting & sky diving.

If you guys want to know more about the Outdoor/Adventure trips & things we enjoy let me know in the comments below and I will share more of our experiences & trips in a future blog post.

Training Jump: Sky Diving

Wish me luck at my new job!
Melissa

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

Burpees
Plank Heel Press
Reverse Plank Leg Lift
Rotating Side Plank
Burpees
High Knees
Jump Squat
Russian Kicks
X-Jump
High Knees
Mountain Climbers
Down Dog Spider-Right
Down Dog Spider-Left
Temple Tap Abs
Mountain Climbers

Repeat 1-3X

Burpee: Part 1

Burpee: Part 2

Plank Heel Press

Reverse Plank Leg Lift

Rotating Side Plank

High Knees

Jump Squat: Part 1

Jump Squat: Part 2

Russian Kicks

X-Jump: Part 1

X-Jump: Part 2

Mountain Climbers

Down Dog Spider: Part 1

Down Dog Spider: Part 2

Temple Tap Abs

Ready for Round 2?

Fat Burn & Full Body Workout

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Hi Everyone!

I have a great workout combination for you today! You can mix and match the videos below, or choose just one video to focus on today. I included two workouts, with the breakdown and cardio option below.

These routines combine HIIT and Repetitions, with a cardio option so it will challenge your body in a multitude of ways. You can adjust the number of rounds to your body. Be sure to challenge yourself and push through, while also focusing on proper form for each exercise.

I will be posting new workout today or tomorrow so be sure to check back. Jesse and I took the weekend off for an exciting trip to celebrate our 5-Year Wedding Anniversary. Yesterday we went White Water Rafting, and today we are going Sky Diving.

A little peek into our wedding day.

White Water Rafting was a lot of fun, and was also a great arm, back and core workout. You get your legs involved in the action too, by holding yourself in the raft. We both managed to stay in the raft the entire time. I’m a big fan of outdoor activities that involve your whole body. It’s fun & it’s a great form of exercise outside of the bounds of a regular workout.

I hope you enjoy today’s workout combo! Get ready to sweat!

Melissa

PS If you scroll all the way to the bottom of the page, I included a video of the dance Jesse did for me at our wedding.

All Levels: Maximum number of reps during each 50 second interval
or
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. High Knees
2. Heel Lift Squat
3. Burpee
4. Superman
5. Lunge Jump
6. Tricep Leg Lift
7. Mountain Climber
8. V-Up
9. Bicycle Abs
10. Windshield Wiper Plank

Repeat 1-3X

Optional:
After each round, complete 1 round of Cardio or running. I did one mile on the treadmill after each round and repeated the whole workout 3X.

My Cardio:
Mile 1: 6 Minutes, 59 seconds
Mile 2: 6:41
Mile 3: 6:47

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

Repeat 1-5X

1. Burpee V-Up
2. Warrior 3 Squat
3. Scissor Reach
4. Squat, Reach, Twist
5. Temple Tap Abs

Our Wedding Day. Jesse’s dance:

Lemon Coconut Chia Muffins: Gluten & Dairy Free Recipe

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Hi Everyone!

I decided to experiment in the kitchen last night. I wanted to bring in something to share with my friends at work, and it had to be Gluten & Lactose Free. I experimented a bit and came up with these delicious Lemon Coconut Chia Muffins.

I just got in my order from Thrive Market so I had all of the ingredients I needed on hand! I will write more about my experience with Thrive in a full blog post (and share some photos of the items I bought). Currently they are running a special promotion for new marketplace members. They are giving away a free jar of Organic Coconut Oil when you join. If you are interested check it out here.

Now, on to the recipe! You can mix and match muffin ingredients. I love Lemon so that was my choice for flavoring, but you can substitute berries, almond slivers, or other add-ins of choice.

This recipe uses Coconut Flour which is more dense and requires increased moist ingredients. The proportions of the other ingredients will vary if you decide to use another type of flour.

Ingredients:

1 Cup Organic Coconut Flour
1/2 tsp Sea Salt
1 tsp Baking Soda
1/2 Cup + 2 tablespoons Honey
1 Cup Coconut Milk (Unsweetened)
6 eggs
1/4 Cup Organic Coconut Oil (melted)
4 tsp Vanilla Extract
1/4 Cup Organic Chia Seeds
Lemon Zest

*I used the peel of one whole lemon for my lemon zest. I would have liked it to have a stronger lemon flavor, so this amount can be increased to taste.

Pre-Heat Oven to 350 degrees F.

Sift Dry Ingredients (except chia seeds & lemon zest) together in a large bowl.

Whisk or Blend honey, coconut milk, eggs, coconut oil and vanilla.

Stir wet ingredients into the bowl with dry ingredients.

Mix in Chia Seeds & Lemon Zest.

Pour batter into muffin tins (lined or greased). Fill cups 3/4.

Bake 25-30 Minutes. The top of your muffins should turn golden brown.

Remove and cool on a cooling rack.

Time to enjoy!

Nutrition Information: This information was estimated using Myfitnesspal.com

Per Muffin:

Calories: 245
Fat: 14 g.
Carbohydrate: 23 g.
Dietary Fiber: 5 g.
Protein: 6 g.

Shape & Cardio Workout: Real Time Full Body Workout

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Hi Everyone!

Today’s workout will help strengthen and tone your entire body. Strength and cardio moves are incorporated throughout the workout to get your heart rate up and maximize the cardiovascular benefits of this workout.

This is a throwback workout that I filmed a while ago, but I think you are going to like it.

Jesse and I haven’t been able to film during the week lately. He is training for a Half Marathon, and we both work full time, so the scheduling just hasn’t worked out. I am currently in the process of changing jobs, and will be working much closer to home. I am hoping the extra time in my day will help us to film new workouts more often!

I hope you enjoy today’s workout!
Melissa

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

1. Jump Rope (timed)
2. Sumo Pushups
3. Leg/Hip Lift
4. Plie Jump
5. High Knees (timed)
6. Frogger
7. Butterfly Situps
8. Lunge Jumps
9. Surfer Jump
10. Tricep Dips
11. Bicycle Situps
12. Elevated 1 Leg Bridge (right)
13. Elevated 1 Leg Bridge (left)
14. Jump Rope (This wasn’t in the video, but I did an additional 5 minutes of jump roping)

Repeat 1-3X

HIIT Full Body Workout: 20 Minutes Per Round

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Hi Everyone!

Are you ready to work up a sweat & get your body feeling great? This is a full body workout that will get you sweating and get your heart rate up!

During this workout I accidentally skipped the left side of Curtsy Lunge Kick. I wrote a note in the video to alternate during the move instead of doing one side at a time. The other option is to repeat the workout twice, and do the right side the first time through, and the left side the second time through.

Sorry guys! It’s easier to keep track of moves when I have the 10-second rest break in between exercises, but the I like intensity of keeping moving throughout the whole workout.

Next time I will give Jesse a copy of the list so he can give me a shout out if I skip a move!

Yesterday I did a 4 mile walk and Jesse did a tough hill sprint workout. I will write about his workout. I’m restricted from running for a few more days. I had to take an anti-biotic and it caused me to have joint pain in my left ankle, so my doctor restricted my running to prevent tendon injury. My body rebels against anything stronger than Advil. I can’t wait to be back to full steam! I’m planning on running another half in October and I would love to improve my time.

I hope you have fun with this workout!

Melissa

PS You can check in with your progress on Facebook, Instagram or Twitter. #BenderFitness or @BenderFitness and you can find Jesse on Instagram @BenderCrosby1 We both post photos and videos of different workout moves & meal ideas so check it out!

PPS Workout outfit is from www.affitnity.com and you can get 15% off any purchase with the code BenderFitness at checkout.

Set your Interval Timer for 15 rounds of 30/50 seconds.
Complete 30-Seconds of Cardio between each move.

1. Swimmer
2. Prone X-Reach
3. Pendulum Hop
4. Superman Pushup
5. Cheek to Cheek
6. Curtsy Lunge Kick Alternating (*I only did one side in the video)
7. Low Jack
8. Oblique Pushup
9. Kneeling Side Kick (right)
10. Kneeling Side Kick (left)
11. Plie Jump
12. Alternating Warrior III
13. Stick Situp
14. Extended Pushup/Back Stretch (Pushup Back Stretch)
15. Jumping Jacks

Repeat 1-3X

Swimmer

Prone X-Reach

Pendulum Hop

Superman Pushup (Part 1)

Superman Pushup (Part 2)

Cheek to Cheek

Curtsy Lunge Kick (Part 1)

Curtsy Lunge Kick (Part 2)

Low Jacks

Oblique Pushups

Kneeling Side Kick

Plie Jump

Alternating Warrior III

Stick Situp

Extended Pushup/Backbend Stretch

15 Minute Standing Abs Workout: No Crunches with 10-Minute Cardio Fat Burn Option

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Hi Everyone!

It’s workout time! Today’s routine is my Standing Ab Workout. All you need for this workout is a dumbbell or free weight. You can also perform the exercises with bodyweight only, but the additional challenge of the weights will increase the workout intensity. If you did my Lower Body & Core Shaping Workout with Cardio Bursts there is a good chance you have a sore tush today, so it will feel good to focus on your mid-section.

When people think of exercises for the mid-section, traditional crunches often come to mind. There is a whole other world of core exercises out there! A stronger core will improve your balance, posture, and form during exercise (and throughout life!)

As usual with my workouts, we are still incorporating some strengthening for the legs, glutes and arms, but the main focus is on creating a tighter & stronger tummy!

I have a several other standing workouts. Many people can’t get down on the floor due to injury, workout location, or preference. You can find more standing workouts here: https://www.benderfitness.com/category/standing-workout.

I hope you all enjoy this workout! If you want to really increase the intensity you can add 30-50 seconds of high knees or jump rope between each exercise to increase the burn or pair it with the 10-Minute Jump Rope Video I posted below.

Have fun!
Melissa

PS: My Sports Bra is from www.affitnity.com. You can always get 15% off your total purchase with the code BenderFitness at checkout.

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

Extended Toe Touch-Right
Extended Toe Touch-Left
Weighted Core Rotation
Oblique to Flat Back Reach-Right
Oblique to Flat Back Reach-Left
Sumo Knee Twist-Right
Sumo Knee Twist-Left
Warrior III Balance Crunch-Right
Warrior III Balance Crunch-Left
Leg Extension Stretch-Right
Leg Extension Stretch-Left
Sweeping Lunges-Right
Sweeping Lunges-Left
Chair Twist-Right
Chair Twist-Left

Repeat 1-4X
Optional: 15-30 Minutes Cardio of Choice

Jump Rope Cardio Option:

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

Lower Body & Core Shaping Workout with Cardio Bursts

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Hi Everyone!

It’s time for a brand new workout! For today’s workout all you need is a chair and 1-2 Dumbbells (optional). This workout combines timed exercises and repetitions. The goal is to create lean muscle, while also getting your heart rate up and burning fat.

This workout incorporates exercises for your lower body, arms, and core. Select a weight that is challenging for you. I used one 20-pound dumbbell, but you can use two dumbbells or change the weight to meet your needs. Select an amount of weight that is challenging for you, but also allows you to maintain your form throughout each exercise.

I kept my reps on some of the exercises lower today, but be sure to select the range that is right (and challenging!) for you.

I hope you all like the workout!

Have fun,
Melissa

Fit Fashion: One Shoulder Top & Mesh Leggings are from www.Affitnity.com and you can get 15% off total purchase with the code BenderFitness at checkout.