Booty Bump Up: 12 Minutes Per Round: Body Shaping Workout-No Equipment

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Hi Everyone!

I have a fun workout for you today! Today’s workout is by request. I originally filmed this workout as a tutorial video in September of 2012. This is the full length real time version of that workout. It’s fun to go back and repeat some of my older workouts! I hope you all enjoy this one.

This workout will exercise your backside from every angle, while also incorporating exercises to strengthen your core. Strong glutes help maintain proper hip and pelvic alignment. This strength helps balance your core and maintain your bio-mechanical alignment. The position of your hips affects your balance, and the pressure/position of your knees during all exercise.

During your workouts try to engage your mind, as well as your body. When you foster the mind-body connection you improve the results you are getting from your workout. Exercise can become a form a physical meditation as you learn to be completely present in the moment and engaged in what you are doing.

I paired this workout with a 3 mile run outside. Jesse and I got caught in a downpour of rain during our run. It felt great to get outside and stretch my legs after this workout.

I hope you have fun with this one!
Melissa

1. High Knees
2. Frog Stand
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Table Kick Lift (right)
6. Table Kick Lift (left)
7. Goddess Squat Twist
8. Rock the Boat
9. Walkback Pushups
10. Table Pose Press (right)
11. Table Pose Press (left)
12. Jumping Jacks

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

Frog Stand: Part 1

High Knees

Frog Stand: Part 2

Frog Stand: Part 4

Frog Stand: Part 3

Goddess Twist: Part 2

Goddess Twist: Part 1

Table Kick Lift: Part 2

Table Kick Lift: Part 1

Curtsy Lunge Kick: Part 2

Curtsy Lunge Kick: Part 1

Table Press: Part 1

Walking Pushup: Part 3

Walking Pushup: Part 2

Walking Pushup: Part 1

Rock the Boat: Part 2

Rock the Boat: Part 1

Ready for Round 2?

Jumping Jacks

Table Press

Table Press: Part 2

Extended Plank Workout: Core Workout for Love Handles, Abs & Back

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Hi Everyone!

It’s workout time!

Today’s workout is focused on the core. It’s a challenging Plank Workout. If the variations of this workout are to intense you can try my 4-Minute Plank Workout.

In the video I did 30-seconds of plank for each pose. If you want a more intense workout you can extend the intervals to 60-seconds per pose. You also have the option of repeating this workout.

The variations I used in this workout will target your core from every angle: front, sides and back. As always, focus on using the correct form. I also included a cardio video below as an optional bonus burn. If you want to see more definition through your mid-section you need to combine strengthening with fat burning.

I paired the Extended Plank Workout with a 5-Mile Run outside. I enjoy combining core and cardio for maximum results. Have fun with today’s workout!

Melissa

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

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

Cardio Bonus Burn Option:

Max reps 50 seconds, 10 seconds rest.

1. Cross Donkey Kick
2. Jump Rope (or Ropeless Jump)
3. Surfer Burpee
4. Jump Rope
5. Lunge Hop Switch
6. High Knees
7. Mountain Climber
8. High Knees
9. Russian Kicks
10. High Knees
11. Jump Kick (right)
12. Burpee
13. Jump Kick (left)
14. Burpee
15. Punching Side Lunge Hop

Plank

Side Plank

Star Side Plank

Reverse Plank

Reverse Plank Lift

Supergirl Plank

Oblique Hold

Quick Full Body Workout

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Hi Everyone!

This is a throwback workout. I filmed this one during my first trip to Riviera Maya, Mexico. I am experiencing a bit of wanderlust, so it seemed like a good workout to share today!

We are filming a new workout, but I wanted to get this one posted for those of you that can’t wait for the new one to go up! For this workout you can use a chair, bench or stability ball for the exercises I do on the chair. You can also complete the exercise while lying on your mat. There is always a way to modify if you don’t have the equipment available to you.

I still like to get in my workouts while I travel. I enjoy doing workouts that are portable and can be done anywhere. In between Undergrad and Grad school I was a Flight Attendant, and it taught me the importance of continuing to workout and staying consistent with your routine.

I hope you enjoy this workout. Check back later for today’s new workout!

Melissa

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

For Time: 11 Rounds of 10/50 on your Interval Timer.

1. Low Jump Squat
2. Shoulder Tap Plank
3. Double Kick Back (right)
4. Double Kick Back (left)
5. Side Plank Twist and Lift (right)
6. Side Plank Twist and Lift (left)
7. Goddess Side Crunch
8. Frogger
9. Leg Lift
10. Russian Kick (50 reps)
11. Butt Lift

Repeat 1-3X

Lower Body Sculpt & Shape: Home Workout for Butt, Thighs & Legs

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Hi Everyone!

Today’s workout is focused on the lower body. We are sculpting our butt, thighs, and calves today. This routine will work your lower body in multiple planes of movement, and challenge your muscles from the front, back and sides, to improve muscular balance, strength and shape.

I used two twenty-pound dumbbells for this workout. Choose a weight that challenges you. You can also choose to do this routine with body weight only. I do recommend using weights, especially for lower body exercises to really sculpt and strengthen your muscles. The added challenge will increase the fat burning, and help you build strong and shapely muscles.

My friend, Jon, wrote a great article about Building Lean Muscle Mass, which I will be sharing this weekend. I will also be posting a brand new workout (or two!)

Have fun with this one!
Melissa

Equipment: Dumbbells

1. Plie Squat Press
2. Down Dog Cross (right)
3. Down Dog Cross (left)
4. Side Lunge Lift (right)
5. Side Lunge Lift (left)
6. Runners Lunge Kick (right)
7. Runners Lunge Kick (left)
8. Leg Series (right)
9. Leg Series (left)
10. Forward Fold Stretch

Repeat 1-4X

Optional: Pair with 30-Minutes of Cardio

Plie Squat Press: Turn Toes Out.
Plie Squat until thighs come to parallel.
Press through the heels to lift and press the weight toward the ceiling.

Leg Series: Keep the Hips Lifted through the Exercise.
Lift the Leg Toward the Ceiling.
Drop the hips toward the floor and then lift pressing through the foot.

Runners Lunge Kick.
Start in a Runners Lunge Holding a Weight in front of your forward foot.
Bend the elbow to lift the weight to your shoulders.
Press through the front heel to lift to standing position.
Kick the back leg in front of you.
Return to starting position.

Quick Full Body Workout with Cardio Burn

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Hi Everyone!

Today’s workout is for the full body. I incorporated some sprinting cardio bursts at the beginning and end of the workout to maximize the burn. You can do your sprints at a track, on a treadmill, or incorporate some Hill Sprint’s into your workout to mix up the challenge.

If sprinting isn’t an option you can substitute High Knees or Jump Rope. I went for Reps during this workout, but you can always go for time. Choose the challenge that is best for you.

I hope you enjoy today’s workout.
Melissa

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

Start: Sprint or 30-60 seconds Jump Rope or High Knees
1. Walking Lunge
2. Lateral Squat Jump
3. Squat Walk
4. Sumo Pushup
5. Lunge Jump Kick
6. Knee Drop Plank
7. Side Plank Twist (right)
8. Side Plank Twist (left)
9. Surfer
10. Plank Press
Finish: Sprint or 30-60 seconds Jump Rope or High Knees

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

20-Minute Full Body: Cardio Sculpt Workout

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Hi Everyone!

I have a new workout for you! One round of today’s workout takes 20-Minutes. During this workout I use a dumbbell (optional), and a chair. This workout incorporates cardio bursts in between each exercise.

I used my interval timer set for 15 Rounds of 30/50. You can also choose to complete this workout for Reps if you prefer.

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

Remember to choose the challenge that is right for you. Whichever format you use be sure to push yourself, and move quickly between each exercise. Take rest as needed, but get back into the workout as soon as you are able to. Above all, focus on form and listen to your body.

Today I went through this workout twice. My first round is the video below, for my second round I did Dumbbell Swings instead of High Knees, to mix up the challenge a bit. I worked up a great sweat. I would have loved to pair this one with a run, but I ran out of time.

Have fun with this workout!
Melissa

Gambit Loves Workout Time!

*In between each exercise complete 30-seconds Cardio of Choice: High Knees, Kettle Bell (or dumbbell) swings, burpees, or jump rope.

Sumo Pushup
Down Dog Hop-Right
Down Dog Hop-Left
Side Plank Hip Lift-Right
Side Plank Hip Lift-Left
Runner’s Lunge Lift-Right
Runner’s Lunge Lift-Left
Balanced Leg Abduction with Rotation-Right
Balanced Leg Abduction with Rotation-Left
Standing Frog Hop
Dips
Decline Shoulder Tap Pushup
Walk the Plank
Tricep Push-up-Right
Tricep Push-up-Left

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

High Knees

Kettle Bell Swing: Part 1

Sumo Push-up

Down Dog Hop: Part 1

Down Dog Hop: Part 2

Side Plank Hip Lift: Part 1

Side Plank Hip Lift: Part 2

Runner’s Lunge Lift: Part 1

Runner’s Lunge Lift: Part 2

Balanced Leg Abduction with Rotation: Part 1

Balanced Leg Abduction with Rotation: Part 2

Frog Hopper: Part 1

Frog Hopper: Part 2

Dip: Part 1

Dip: Part 2

Shoulder Tap Decline Pushup

Walk the Plank: Part 1

Walk the Plank: Part 2

Walk the Plank: Part 3

Tricep Push-up: Part 1

Tricep Push-up: Part 2

Stay Hydrated & Repeat if you are up to it!

15 Minute Full Body HIIT: Body Weight Home Workout

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Hi Everyone!

I hope you’re ready for a full body challenge. This workout will work your arms, back, core, glutes and legs. One round takes 15 minutes, but you can repeat the workout to intensify the challenge.

I completed this workout for time, but you can also choose to do it for reps.

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

Both techniques will work, and I like to mix it up: doing one round for time and one round for reps. It changes the challenge of the workout.

Over the past few days I had an allergic reaction (hives) to something. I am going to be having some allergy testing done, but I will also be really focusing on what I am eating. I will post more about that, and about the allergy testing process as I go through it.

I hope you enjoy the workout!
Melissa

10/50 Intervals.
Equipment: Chair or Bench to perform Dips.

1. Superman Lifts
2. Dive Bombers
3. Scissor Leg Lifts
4. Side to Side Squat
5. Squat Jumps
6. Superman Heel Taps
7. Dips
8. Heel Tap Abs
9. Rotating Side Plank Leg Lifts
10. Pulsating Lunge Hops
11. Swimmers
12. Walking Push-ups
13. Temple Tap Abs
14. Chair Pose with Heel Lift
15. Surfers

Repeat 1-3X

Optional: Pair with 30 Minutes Cardio of Choice

15 Minute Sculpted Body Home Workout with Dumbbells

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Hi Everyone!

Get out your dumbbells for today’s workout! We are going to work on sculpting strong and beautifully shaped muscles. I used 20-lb dumbbells in today’s workout, but you can choose an amount of weight that is challenging for you.

If you are doing this routine with body weight only, try to increase the number of reps. My recommendations for reps are below, but you can always adjust the workout to meet your own training needs.

There are a lot of great reasons to incorporate weight training into your workout routine. Weight training helps improve your metabolism & burn fat by increasing your lean muscle mass, it decreases your chances of developing osteoporosis as you age, and it improves your strength. Muscles give your body shape and help sculpt your physique.

I hope you enjoy this workout. Have fun!
Melissa

With Weights: 10 Reps Per Exercise
Body Weight: 15-20 Reps Per Exercise

1. Squat Tap
2. Weighted Crunch Tap
3. 1 Leg Squat (right)
4. 1 Leg Squat (left)
5. Weighted Temple Tap
6. Curtsy Lunge Twist
7. Romanian Deadlift
8. Bent Over Row
9. Chest Press
10. Extend and Curl

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

Yoga Strength & Stretch Workout: 20 Minute Flow for Long, Lean Muscles

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Hi Everyone,

I am starting out my day with an outdoor yoga flow. When it’s beautiful outside I really enjoy taking my workouts outdoors. A lot of research has shown that even short periods of time outside improve your mood and ability to handle stress.

Yoga flows are wonderful because they work every muscle of the body, while simultaneously stretching and improving flexibility and blood flow. It can help improve your physical and psychological well being.

One of the most important aspects of yoga (which also applies to all other exercise as well) is improving your mind & body awareness. Keep yourself focused on each aspect of the pose/movement. Not only does this improve the physical benefits that you achieve during exercise, but it helps you to free your mind from worrying about the past or the future. Learning the ability to focus on just the present moment helps reduce stress and improve your ability to handle unexpected events.

I have been very tired for the past week. I’m not sure if I am fighting off a bug (there is one going around at work), or if it was just an exceptionally busy week at work. I am a full time Occupational Therapist. I love my job, but sometimes it wears me out mentally, physically, and emotionally. Yoga is a great way for me to re-center myself for a new week.

I hope you enjoy today’s flow. It can be done once, or repeated.

Enjoy,
Melissa

Extended Side Angle Pose

Some additional Benefits of Yoga (from BodyBuilding.com)

Improved muscle tone, flexibility, strength and stamina
Reduce stress, tension and blood pressure
Boost self-esteem
Improves concentration and creativity
Decreases stored fat
Improves circulation
Improves digestion
Stimulates the immune system
Improves balance
Improves mind/body connection
Improves posture
Improves agility
Yoga helps create a sense of well-being and calm

Extended Side Angle Pose (variation)

Extended Side Angle Pose

Benefits: Can help relieve low back pain, sciatica, osteoporosis, menstrual discomfort and constipation.

This pose works the ankles, legs, knees, groin, chest, shoulders, spine and abdomen.

Warrior III/Stick Pose (variation)

Warrior III/Stick Pose:

Benefits: Strengthens the ankles, legs, shoulders and back. Tones the abdomen. Improves balance and posture.

This pose works the thighs, hamstrings, calves, ankles, hips, shoulders, core and spine.

Bridge Pose/Half Wheel Pose (variation)

Bridge Pose/Half Wheel Pose:

Benefits: Extends the thoracic spine, lengthens the hip flexors. Strengthens the legs, opens the shoulders and chest. Tones the upper-back muscles. This pose can help improve pelvic position and muscle imbalances caused from long periods of sitting.

This pose can be used to reduce anxiety and build toward a full back bend. Are the front of your body lengthens and becomes more flexible you will be able to lift the chest more in this pose. This is a great pose for building strength and flexibility in the back. As flexibility grows you will be able to reach your hands closer to your heels.

Sculpt Your Body Home Workout: Full Body Home Workout

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Hi Everyone!

I have a quick workout challenge for you today. I recommend going through this one 3X. Try to move from one exercise to the next as quickly as possible, while maintaining good form. Keeping the rest breaks short will increase the cardiovascular aspects of the challenge.

My first time through this workout I didn’t time. The second round took me 14 minutes and 49 seconds, my third round took me 13 minutes and 23 seconds. I like timing the rounds, because it gives me a goal to keep moving and pushing myself as I go through the workout.

This workout comes with a bonus round that incorporates some weights. Check that out here: Bonus Round.

I hope that you enjoy this workout. I have two new workouts to share with you all. It’s been a bit of a hectic week for me, so I will also be posting about the workouts I got in this week, and what to do when it gets hard to motivate yourself.

I hope you enjoy today’s workout!

Enjoy the workout!
Melissa

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

1. Table Crunch (right)
2. Table Crunch (left)
3. Lunge Lift (right)
4. Lunge Lift (left)
5. Frog Pushup
6. Leg Lift/Hip Lift/V-Up
7. Super Swim
8. Side Plank Drop (right)
9. Side Plank Drop (left)
10. Squat Jump

Repeat 1-3X

Optional: Pair with 30 Minutes of Cardio

Table Crunch

Lunge Lift: Part 1

Lunge Lift: Part 2

Standing Lower Body Workout: 20 Minutes Real Time: No Equipment

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Hi Everyone!

Today’s workout is focused on the lower body and the core. The entire workout is completed in standing position. Cardio Bursts are incorporated throughout the workout to increase the intensity and fat burn.

As always, focus on form with each exercise. To achieve the maximum benefit you want to complete the movement in the full range of motion and with the appropriate body mechanics. If you aren’t sure if you’re doing a movement right ask a friend to look at your form, or take a photo of you doing an exercise so you can see your own form.

I still have a new workout to get posted for you tonight. I take a Ballet lesson once per week, and I had class last night. I didn’t have enough time to re-film the new workout. Darned technical difficulties! I will definitely be re-filming tonight, and I will get that workout up ASAP.

In the mean time have fun with this one!

I hope you enjoy today’s workout!

Melissa

You can also find me on Facebook, Instagram or Twitter. Use @BenderFitness or #BenderFitness to show me your workouts!

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 Sump 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

Warrior 3 Squat

Chair Twist

Sumo Squat

Twisted Sumo Squat

Pendulum Squat

Warrior Heel Press

Forward/Backward Lunge

Side Lunge

Goddess Reach

Chair Balance

22 Minute HIIT Sweat: Fat Burning Full Body Workout-Body Weight

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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.

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.

Every once in a while I get someone who comments “you can’t even do your own workout! You’re sweating and breathing hard!” That makes me smile, because if I wasn’t challenging myself it wouldn’t be much of a workout. Remember, these are the actual workouts I do to stay in shape and maintain my level of fitness. I don’t sneak off to the gym secretly. This is it.

You can find me on Instagram: @BenderFitness

I have a new workout for you, but I had some technical difficulties with the video. I will be working on getting it posted (or re-filmed) tonight when I get home from work.

Have fun getting sweaty!

Melissa

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

PPS Fit Fashion: Workout top is from www.Affitnity.com. You can find the link for this top HERE. You can always use the discount code BenderFitness for 15% off of your purchase at checkout. The shoes are Brooks Glycerin (no discount code, sorry!) I don’t remember where I got the leggings.

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 HIIT: Full Body Home Workout: Fat Burn Body Sculpt

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Hi Everyone!

I hope you’re ready for today’s workout! One round takes 16-Minutes. This workout will help strengthen and shape your arms, core, back, legs and butt.

I went through this workout for time (16 rounds of 10/50-10 seconds rest, 50 seconds Max Reps). You can also choose to go through this workout for repetitions. If you’re feeling extra peppy I recommend doing a round timed, and a round for reps. Each workout technique will train your body differently, and you might be surprised at the way the challenge changes.

During this workout I used a chair, and two dumbbells. My dumbbells are 20-lbs each, but you can choose whatever weight is most appropriate for you. You can to select a weight that challenges you, but you can maintain good form throughout each exercise. Higher weights will help build lean muscle and burn fat due to the added resistance and challenge to your body.

If you don’t have a sturdy chair, you can use a step, bench or other sturdy surface to elevate yourself on.

In the video during the Heel Press Row, I got distracted and started doing a Pushup Row instead. You can choose whichever variation you find more challenging (or do a round with each!)

Have fun with today’s workout! I love seeing your workout photos! If you are on Instagram you can tag me & Jesse in your workout photos: @BenderFitness and @BenderCrosby1

I have some more great workouts planned this week!
Melissa

Intervals: 16 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

High Knees
Decline Pushup Split Squat
Curl, Press, Tricep Drop
Side Plank Elbow Tap Leg Lift-Right
Side Plank Elbow Tap Leg Lift-Left
Slow Squat to Jump Squat
Reverse Plank Kick to Pushup-Alternating
X-Jump to Tuck Jump
Oblique Scissor-Right
Oblique Scissor-Left
Heel Press Plank & Row or Pushup Row
Plank to Warrior III-Right
Plank to Warrior III-Left
Arm/Tricep Extension
Temple Tap Abs
High Knees

Repeat 1-3X

High Knees

Decline Pushup to Split Squat: Part 1

Decline Pushup to Split Squat: Part 2

Curl, Press, Tricep Drop: Part 1

Curl, Press, Tricep Drop: Part

Curl, Press, Tricep Drop: Part 3

Side Plank Elbow Tap Leg Lift: Part 1

Side Plank Elbow Tap Leg Lift: Part 2

Side Plank Elbow Tap Leg Lift: Part 3

Slow Squat to Jump Squat

Reverse Plank Kick to Pushup: Part 2

Reverse Plank Kick to Pushup: Part 1

X-Jump to Tuck Jump: Part 1

X-Jump to Tuck Jump: Part 2

X-Jump to Tuck Jump: Part 3

Oblique Scissor: Part 1

Heel Press to Plank Row: Part 1 Oblique Scissor: Part 2

Heel Press Plank Row: Part 2

Plank to Warrior III: Part 1

Plank to Warrior III: Part 2

Plank to Warrior III: Part 3

Arm/Tricep Extension

Temple Tap Abs

Prenatal Gentle Stretch & Strength Video for Hips & Back: Pregnancy Safe Exercise

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Hi Everyone!

Today I am joined by my sister, Jessica and my niece, Olivia. Jessica is pregnant with her second child, and has joined me for a Gentle Prenatal Stretching & Strengthening Workout. Jessica is currently 30 Weeks pregnant.

You should always check with your doctor to make sure exercise & stretching is okay during your pregnancy.

This routine is focused on stretching your hips and back. Because of the changes in your body, many women experience pain and discomfort in these areas. Throughout the workout be sure to listen to your body. Don’t push the stretches further than is comfortable. Starting in the second trimester your hormone production of Relaxin increases your bodies flexibility to start preparing you for child birth.

The exercises in this video are designed to decrease pain from tight muscles, and also provide strength through your legs and core to improve your posture and body position throughout your pregnancy. Appropriate posture (which comes from stable core and leg muscles) decreases your risk of Diastasis Recti (abdominal separation).

During this video we end with one exercise completed while lying on your back. For most women it is safe to lie on your back for up to 5-10 minutes during the second and third trimesters of pregnancy (check with your MD if you aren’t sure!) To get up you can roll on your side, and then use your arms to push yourself to a seated position.

If you are not allowed to lie on your back, you can complete the Baby Hug exercise while leaning gently against a wall.

I hope that you find this routine helpful during your pregnancy! I also hope you enjoy the guest appearances of Olivia & Gambit. When you have little ones in the house, working out is a different experience.

Enjoy!
Melissa

Gentle Twist-Left
Gentle Twist-Right
Side Stretch-Left
Side Stretch-Right
Forward Stretch
Seated Side Stretch-Left
Seated Side Stretch-Right
Cat/Cow
Camel Lean
Down Dog
Goddess Squat
Warrior Stretch-Left
Warrior Stretch-Right
Lunge Stretch-Left
Lunge Stretch-Right
Reverse Warrior Stretch-Left
Reverse Warrior Stretch-Right
Baby Hug

Gentle Twist

Side Stretch

Forward Stretch

Side Leg Stretch

Cat/Cow

Down Dog

Goddess Squat

Warrior Stretch

Lunge Stretch

Reverse Warrior Stretch

Baby Hug

Cuddle Time!

Full Body Workout: Sweat & HIIT: 15 Minutes Per Round-Fat Burning Workout

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Hi Everyone!

I am working on getting a new workout posted today! In the mean time you can try this workout! One round takes 15 Minutes. I use a jump rope, but you can also complete the movements without a jump rope if you don’t have one.

Today’s workout is a full body, fat burning workout. I was dripping sweat like crazy today! As always, be sure to warm-up and cool down before and after the workout.

This workout begins with a 5 minute Jump Rope Cardio Blast. Personally, I find jump rope very challenging. It’s easier for me to run hard for 5 minutes, than it is to jump rope. It’s important to challenge yourself. Push yourself to go at a challenging pace and get your heart rate up. Pushing your body to work in a variety of ways will make you stronger. If you don’t have a jump rope you can simulate the movement without the rope.

You can repeat this workout up to 3X. The last exercise I did was a Backbend Lift, but I also show an alternate option: Bridge Glute Squeeze. Only do the back bend if you are physically ready for it. Also, take your time getting up after this exercise, and march in place or do a cool-down between rounds to allow your blood pressure to adjust.

Some people are prone to dizziness after quick positional changes. Always listen to your body and adjust accordingly. Marching in place, or doing cool down exercises can help your heart rate return to normal.

When I filmed this workout I did one round, and followed it up with a 4.5 mile run outside with Jesse. You can choose to repeat it 1-3X.

If you are looking for a fun meal idea check out my Avocado Egg Salad recipe HERE.

Have a great day!

Melissa

Facebook, Instagram, or Twitter.

Fit Fashion: My one shoulder sports bra is from Affitnity.com, and you can get 15% off your entire order with the code BenderFitness at checkout.

Shoes are Brooks Glycerine.

1. Jump Rope
2. High Knees Jump Rope
3. Skier Jump Rope
4. Jumping Jacks Jump Rope
5. Singe Leg Jump Rope (alternating)
6. Speed Skater Hop
7. Warrior Lift (right)
8. Warrior Lift (left)
9. Table Kick (right)
10. Table Kick (left)
11. Mountain Climber
12. Side Plank Heel Tap (right)
13. Side Plank Heel Tap (left)
14. Leg/Hip Lift
15. Backbend Lift or Bridge Glute Squeeze

Repeat 1-3X

Optional: Pair with 30 Minutes of Cardio of Choice

***Be sure to cool down after the workout!***

Jump Rope

High Knees Jump Rope

Skier Jump Rope

Jumping Jack Jump Rope

Single Leg Jump Rope (alternating)

Speed Skater Hop Part 1 (Alternating)

Speed Skater Hop (Part 2)

Warrior Lift

Table Kick
Instagram Tutorial Here: Table Kick

Mountain Climber

Side Plank Heel Tap
Instagram Video Tutorial Here: Side Plank Heel Tap

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Glute Squeeze Bridge

Backbend

Arm & Leg Sculpt: Home Dumbbell Workout

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Hi Everyone!

I am playing catch-up to get the newest workouts posted again! Last night I did a 5-Mile run outside followed by a 90-Minute Ballet lesson. In my Ballet class we focused on flexibility yesterday so I got in some great stretching.

This workout is an oldie, but I have great new workouts planned to film tonight and tomorrow.

In the meantime you can try this workout.

Today’s workout is focused on building strength and definition to the arms and lower body. One round took me about 12 minutes. I followed it up with jump roping. I did 500 jumps over my jump rope, which took between 3-4 minutes.

This workout can be repeated if you want a longer, more intense workout.

I used two 20 lb dumbbells, and my barbell is 75 lbs. Choose a weight that is challenging for you, and focus on using appropriate form.

I am starting to feel changes in my endurance and energy throughout the day.

Once you complete your workout don’t forget to check in on Facebook, Instagram, or Twitter.

Enjoy the workout!

Melissa

PS Fit Fashion: Workout Pants and Sports Bra are from Affitnity.com, and you can get 15% off your entire order with the code BenderFitness at checkout.

Click the link to get your own Gymboss Interval Timer!

Equipment: Dumbbells and Barbell.

*Select a weight that challenges you, but you can maintain good form with. If you don’t have a barbell, complete the exercises with dumbbells. If you don’t have dumbbells you can find something around the house (a gallon of water weights about 8.3 lbs).

1. Curl (right)
2. Curl (left)
3. Plank Row (right)
4. Plank Row (left)
5. Tricep Extension
6. Squat and Press
7. Deadlift
8. Squat
9. Warrior Deadlift (right)
10. Warrior Deadlift (left)
11. Side Lunge (right)
12. Side Lunge (left)

Repeat 1-3X

4-Minute Plank Challenge for a Stronger Core: No Equipment Workout & Bonus Cardio Workout

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Hi Everyone!

Today’s workout is a 4-Minute Plank Challenge to strengthen and tone your entire core. I also included a 15-Minute Bonus Cardio Workout video below.

For the plank challenge I completed 60 seconds in each plank. If you are still building up to that amount of time challenge yourself to hold the plank for as long as you can. You can slowly build until you are able to hold the plank for the entire time.

The core is your foundation for balance, posture and movement. With core strengthening you want to work your core from each side to ensure you are balancing the muscles in your body. Balanced strength improves your ability to maintain appropriate biomechanics and remain injury free.

I like pairing core with cardio workouts for the increased fat burn & overall health benefits. You can choose to pair this workout with 15-30 minutes cardio of choice, or follow Cardio video below.

I hope you enjoy today’s workout!
Melissa

Plank
Side Plank-Right
Side Plank-Left
Reverse Plank

Bonus Cardio Workout

10/50 Second Intervals. 10 Seconds of Rest, 50 Seconds Max Reps.

1. High Knees
2. Froggers
3. Mountain Climbers
4. Pendulum Squats
5. Chair to Lunge (right)
6. Chair to Lunge (left)
7. High Knees
8. Froggers
9. Mountain Climbers
10. Temple Tap Abs
11. Hip Lift Tap
12. Snow Angel
13. High Knees
14. Froggers
15. Mountain Climbers

Improve Your Rear View: Home Workout for your Butt, Legs & Thighs

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Hi Everyone,

Today’s workout is focused on strengthening and sculpting your glutes and legs. I did some research, and I incorporated the exercises that were proven to be most effective at activating all of the muscles that make up your butt. The number one, BEST, exercise for your butt is the one legged squat. It’s tough, but I show some variations in the video.

Even if you can’t do a pistol (one leg squat yet), don’t worry about it. As you build strength you will be able to build up to it!

This workout was actually harder than I thought it was going to be. I planned on going through it 3 times, but I only went through twice (at 20 reps per exercise). This workout is my new favorite butt workout.

It will help lift, and shape your bum and thighs.

Have fun with this one! Let me know what you think and how many rounds you make it through! You can tag me in your Instagram photos (@BenderFitness) or let me know in the comments below.

I hope you guys enjoy the workout!
Melissa

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

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

1. 1 Leg Squat (right)
2. 1 Leg Squat (left)
3. Plie Squat (with or without weight)
4. Step Up (right)
5. Step Up (left)
6. Plie Jump (with or without weight)
7. Warrior 3 Crunch
8. Heel Press/Extension (right)
9. Heel Press/Extension (left)
10. Pendulum Squat
11. Romanian Deadlift
12. Weighted Squat

Repeat 1-3X

6 Tips for Becoming a Runner & Starting a Running Program

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6 Tips for Becoming a Runner & Starting a Running Program
by Jesse Bender

When discussing running, one of the most common questions I receive is, “How do I become a runner or how do I even start?” My mind floods with positive responses; I’ll attempt to be precise.

There is no set-pace that a person must run to be considered a “runner.’ If you push yourself on a regular basis to ambulate faster than a walk with a pace that is slightly difficult, you are a runner. Do not let anyone ever tell you otherwise.

The Pre-Tip List for Becoming a “Runner”

There is only one Pre-Tip: We all hear that we should consult a physician prior to engaging in any new difficult physical activity. If you suffer from any joint pain, heart complications, back-problems, medication side-effects, or have not participated in cardio training of any sort within recent memory, I STRONGLY suggest consulting your physician prior to running/hiking/bungee jumping/cycling/Zumba/weight training/etc. anything that will elevate your heart rate.

Once you receive the green-light from your doctor, it’s time to kick the tires and light the fires!

1.) CONSIDER YOURSELF A RUNNER!

As stated above, there is no predetermined distance, pace, or race that must be completed by a human in order for them to be considered by other humans a “runner.” The moment you make the true mental decision to start running, then you are a runner. This switch of a mind-set is imperative to you starting and sticking to a running regimen. Literally, tell yourself, “I am a runner now! I start (enter day) at (enter time)! ” and stick to that day and time!

2.) FIND THE RIGHT PAIR OF (ACTUAL) RUNNING SHOES:

“Well, Mr.Smarty-runner, what is considered an actual pair of running shoes and why do I need them?” Running shoes are any shoes designed and created for running. Many shoe companies have products that are designed for Fitness, Walking, Cross Training, or Hiking. These shoes are not horrible for you but, should be utilized accordingly and not for multiple miles of running either on a treadmill or outside. Most shoe companies (Nike, Reebok, Adidas) have designated “Running” shoes. These shoes are created to withstand the rigors of hundreds of miles of running and are designed to provide shock absorption, ankle support, traction so you do not slip, and breathable for your feet.

When I said to buy the right pair of running shoes I mean that to it’s literal sense. You must find the pair of shoes that fits you most comfortably and provides you with the correct amount of support for your specific step-type or strike-pattern (Neutral, pronation, supination). Do not worry about what other people are buying or their looks. Only your foot can decide! With the correct pair of shoes, you will avoid injury and increase your running capabilities with greater ease. I strongly suggest buying your first pair of running-shoes from a running specialty store or a sporting goods with knowledgeable staff that can help you learn what type of shoe is right for you.

Some brands I recommend to try-on are: Brooks, Saucony, Mizuno, Asics, New Balance, and Nike!

Asics Gel Nimbus

3) FIND THE RIGHT RUNNING AREA

Running is extremely therapeutic, rewarding, and dangerous. Yes, I said dangerous. Many beginning runners do not understand the safety strategies that can save your life. The first step to staying safe while running is to find a safe area to run in. Whether you are running on streets or trails, be aware that other people may and will probably not be looking for runners.

Find an area to run in that has minimal traffic, low possibility of crimes, well-lit, and provides you the ability to summon others should an emergency arise. Many state parks or small neighborhoods can provide a very safe running environment. Also, try your best to choose an area that provides you with some flat spaces and as well as hills to run on. Varying terrain will ensure you to efficiently progress as a runner. These all sound nerdy, but take it from a runner who has been hit by two-cars, almost hit by traffic on numerous occasions, bit by multiple dogs, and been chased down by “seedy” strangers under a bridge. Pick a safe place to run that isn’t too difficult for you.

Jesse Running a Half Marathon (13.1 Miles)

4) CHOOSE A TRAINING PLAN

There are a plethora of beginner-runner schedules, Apps, and programs in books! No matter the media form you choose, pick a training plan for beginners such as a “Couch to 5k.” Having a set schedule for you to know what and when to run, walk, rest, etc. is essential to improving in any respect as a runner. Consistency is the most imperative factor of anything done in life! Running is no different, and a pre-determined schedule will significantly aide you in your journey.

21 Minute HIIT Full Body Real Time Workout: No Equipment, Home Workout Cardio Fat Burn

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Hi Everyone!

Today’s workout takes 21 Minute Per Round. This workout is fantastic for building lean muscle and burning fat. You can modify the number of rounds you complete of this workout to suit your own needs. I recommend 1-3X through.

Be sure to warm-up before the workout and cool down afterwards. A warm up will maximize the burn and benefits you get when going through the entire routine.

This is a quick, but effective full body routine. Remember to push yourself throughout the workout. If you are repeating you can take a quick break in between rounds to get some water and recover, but go back into it before your body has time to cool down.

I hope you guys enjoy today’s workout!

Melissa

PS Today’s fit fashions are from www.Affitnity.com, and Bender Fitness followers get 15% off with the code BenderFitness at check out. I am loving the new pants!

Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing!

*Cardio of Choice: High Knees, Jump Jacks, Jump Rope

Repeat 1-3X

-Cardio

1. Burpees

-Cardio

2. Double Kick Back (right)

-Cardio

3. Double Kick Back (left)

-Cardio

4. Temple Tap Abs

-Cardio

5. Lunge Jumps

-Cardio

6. Goddess Reach

-Cardio

7. Walking Push-ups

-Cardio

8. Alternating Hip Thrust

-Cardio

9. Plank Knee Drop

-Cardio

10. Squat Jumps

-Cardio

11. Hydrant (right)

-Cardio

12. Hydrant (left)

-Cardio

13. Side Plank Taps (right)

-Cardio

14. Side Plank Taps (left)

-Cardio

15. Warrior III (right)

-Cardio

16. Warrior III (left)