Today’s workout is tough! Warm-up, grab some dumbbells, and get ready to sweat! This workout will work your core from every angle for a great sculpt, and includes high intensity fat burning at the same time. This is a great workout to bookmark for quick results.
During the High Knees Exercise your biceps are engaged in an isometric exercise (the joint isn’t moving, and your muscle length remains the same throughout the movement). My arms were burning like crazy from the challenge so I alternated between keeping my elbows flexed and extended.
Even though this workout is focused on the core, you are still getting full body benefits, and an all over fat burn. After completing the workout be sure to do a cool down and some gentle stretching.
Non-Fitness related: This weekend Jesse and I are in New York for my Uncle Dave’s memorial service. He passed away unexpectedly, and I miss him every day. He always shared my workouts and supported me. He called me the next Jack Lalanne. Every day he went above and beyond what he had to do to be kind to others. When I was leaving his house one day it was raining. He offered me an umbrella and I declined because I was leaving the state and wouldn’t be seeing him soon to return in. He explained that he always bought extra umbrellas so that any time someone left his house in the rain they could stay dry. In honor of my Uncle’s kindness I am encouraging everyone to go the extra mile with kindness, with no expectation of return. In those acts of kindness I know my Uncle’s legacy lives on.
I have a throwback workout for you today! Today’s workout is body weight only, and doesn’t use any equipment. That doesn’t mean it isn’t challenging! This is a great workout for burning fat, while simultaneously building lean muscle mass.
Remember to push yourself during each interval. Challenge yourself to keep going and push for extra reps. The challenge is what makes you stronger! If you need to rest that’s okay too, just get back into it as soon as you are able. If you stick with it you will be pushing through for the extra rep, or the extra round.
Have fun with today’s workout!
Melissa
Max Reps 50 seconds, 10 seconds rest between exercises 1. Mountain Climbers 2. Jump Squats 3. High Knees 4. Lunge Jumps 5. Russians 6. High Knees 7. Frogger 8. Plie Jumps 9. High Knees 10. Hip Thrust (right) 11. Hip Thrust (left) 12. High Knees 13. Pendulum Hop 14. Burpee 15. High Knees
This is Workout #2 from my collaboration with Sean Vigue. This workout is focused on the core, but will still provide a full body workout. I hope you’re ready to sweat! I taught the first half of this workout, and Sean teaches the second half of the workout. My core was burning like crazy during this one! Remember, if you need to modify there is always a way.
We filmed this workout for Sean’s YouTube channel. You can also find the workouts on his site HERE. Let me know what you think about our collaboration in the comments below or on Facebook. I’ve been getting a lot of great feedback on our 20 Minute Plyometric Pilates Fitness Fusion Workout.
I really like sharing new challenges with you all, and keeping the workouts fresh and exciting. Are there other types of workouts or Fitness collaborations you would like to see in the future? Let me know!
Have fun with this one! Cheers to having a strong core & improving our overall fitness!
Melissa
Part 1: BenderFitness HIIT
*30-Seconds Cardio Between Each Exercise. Recommended Cardio: Mountain Climbers.
I hope you’re ready for today’s workout! Today I have a special collaboration with Sean Vigue from www.SeanVigueFitness.com. Today’s workout combines Pilates with a Plyometric HIIT workout.
Sean is a talented fitness instructor, and specializes in Yoga and Pilates, as well as teaching a variety of Boot Camp and fitness classes.
This is a great challenging workout to sculpt and tone your entire body, with a special emphasis on strengthening the core. A strong core is foundational for all other exercises. This routine will challenge your body in a variety of ways.
I am a firm believer in the benefits of changing your workouts and incorporating multiple workout styles into your routine. When you continue to change the workouts and the challenge, your body continues to adapt and improve. Remember, there is always a way to modify the workout if you have a hard time with a specific move.
I apologize for the sound in my portion of the video. I didn’t realize that my air conditioning system was turning on/off while I was working out, and the camera picked up the white noise.
I hope you enjoy the workout!
Melissa
PS I did this workout in addition to a 4.5 mile run outside with running guru, Shep, and our friend Nicole. Every time I run with Shep I come a little bit closer to committing to running a Marathon in November….
Part 1:
Pilates with Sean Vigue
Part 2: Plyometric HIIT
*30-Second Cardio Burst Between Each Exercise. Recommended: Burpees*
Hi Everyone!
I filmed some great workouts for you yesterday! I will be working on getting them uploaded tonight when I get home from work. In the mean time try the workout(s) below. You can do one, or both, of the workout videos. Today’s workout is a combination of weighted exercises and a 5 minute interval round. The entire workout can be repeated 1-3X. When I filmed this routine, I went through the routine once and followed it by a 3 mile run outside.
You can choose to pair the workout with a run, or pair it with the 10 Minute Cardio Smash video I posted below. In the Cardio Smash Video I paired my workout with running. The running is optional. I thought this routine was a nice challenge. I hope you like it! Melissa
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps Interval Round: Max reps during each 60 second interval, 10 seconds of rest Reps: 1. Reverse Lunge with Dumbbell Raise 2. Romanian Deadlift with Row 3. Weighted Temple Tap Abs 4. Back Extensions on Stability Ball 5. Squats with Lateral Raises Intervals: 1. Rainbow Climbers 2. Knee Tuck Squat 3. Bicycle Abs 4. Hip Lift and Press 5. Burpees
Max reps during each 50 second interval, 10 seconds of rest between exercises. Warm Up: 1 Mile Run, 10 Minutes Jump Rope or Cardio of Choice 1. Frog Hopper 2. Jump Squat Turn 3. 3 Way Plank 4. Right Leg Hop Press 5. Left Leg Hop Press 6. Single Leg Frogger Pushup 7. Squat Jacks 8. Single Leg Hip Thrust 9. High Knees 10. Burpee Optional: Cardio: 2 mile run, or 15-20 minutes cardio of choice
Today’s workout is quick, one round only takes 10 Minutes. You can repeat this workout to increase the intensity. The nice thing about a 10-Minute per Round workout is that you can make it fit into your day.
Sometimes I like to do a shorter workout because it gives me options:
-Repeat the Workout Several Times (1-4X)
-Split my Workout up to make it fit with my schedule
-Pair the Workout with other Workout(s) of Choice
-Use this Workout as a Warm-Up for a longer workout of choice
I will be filming a new workout tomorrow, and I have a great workout collaboration coming up with Sean Vigue. I think you are going to enjoy the workouts we have put together!
Have fun with this one! I will see you tomorrow with a longer workout!
Melissa
High Knees
Double Hop Lunge-Right
Double Hop Lunge-Left
High Knees
Plie Jump Side Kick-Right
Plie Jump Side Kick-Left
High Knees
Warrior III Tap-Right
Warrior III Tap-Left
High Knees
Repeat 1-4X
Optional: Pair with 20-30 Minutes Cardio of Choice
I have a brand new workout for you! Today’s workout is focused on the Core. One Round only takes 10-Minutes, but it will work your mid-section from every angle. A strong core is developed by working your muscles in multiple planes of movement.
You can pair this workout with cardio. I did 1 mile running. I was planning on doing a 30-Minute run, but the sports bra I wore during my run yesterday scraped my skin (almost like rug burn). I could feel that area getting irritated again so I cut my run short. You can always pair a core workout with a cardio workout. You can find some more cardio workout options here: Cardio Workouts.
Don’t forget today’s Challenge Move! You can find it here: #BFChallenge Day 3: Arm Sculpt. Let me know how you are feeling with the workouts and challenge moves!
See you tomorrow!
Melissa
PS Fitness Fashions are from www.affitnity.com. You can get 15% off total purchase with the code BenderFitness at checkout.
Set your interval timer for 10 Rounds of 10/50.
Mountain Climbers
Temple Tap Abs
X-V-Up
Plank Heel Press-Right
Plank Heel Press-Left
Angel Abs
Down Dog Cross Plank-Right
Down Dog Cross Plank-Left
Quadruped Knee Twist
Side Plank Reach-Alternating
Repeat 1-4X
Mountain Climbers
Temple Tap Abs
X-V-Up: Part 1
X-V-Up: Part 2
Heel Press Plank
Angel Abs: Part 1
Angel Abs: Part 2
Down Dog Cross Plank: Part 1
Down Dog Cross Plank: Part 2
Down Dog Cross Plank: Part 3
Cheek to Cheek-In the Video this was completed from a Quadruped Position.
Today’s Challenge Move is focused on the arms! This is a great compound movement to work your biceps, shoulders and triceps. You can use two dumbbells, or one heavier dumbbell for this movement. The resistance will help build muscles, and give your arms shape.
For today’s challenge you will vary the reps based on the amount of weight you are using. Select a number of reps that you can complete, but which challenges you to finish it. If you are using a heavier weight your number of reps will be lower. Perform 3 sets of 10, 15 or 20 reps.
Have fun with today’s move! I also filmed a new core workout so be sure to check back!
Melissa
This is #BFChallenge Day 2. This is a tough move. The advanced version and the modified version are both below. You can also modify the movement by completing the pushup from your knees or substituting a plank for the push-up. Remember, where there is a will, there’s a way! I’m an Occupational Therapist so I help people modify activities all day long!
As you grow stronger you will be able to progress to the more advanced variations.
I am completing the challenge moves right along with you all! I did 20 Reps X3 of the Advanced variation along with my workout today.
This is a full body move. This exercise incorporates core, arms, back, shoulders, glutes and legs. Single leg exercise help maintain muscular balance. This occurs because the stronger leg isn’t able to compensate for the weaker leg. Just as we have a dominant hand, most people also have a dominant leg. When we isolate and work one leg at a time we are forcing the non-dominant leg to utilize the full load.
This month I am hosting a daily workout move challenge! I have been sending one of my co-workers daily challenges to help her stay motivated, and it inspired me to do another daily challenge to share with all of you.
I am posting the videos on my Instagram & Facebook Pages, but I am also including them here so they are easy to find and access in the future.
Today’s move is leg circles. This move focuses on creating stability and strength through the core, pelvic floor and back. You want to hold a strong core throughout the movement, and stabilize your torso as the lifted leg moves.
This move looks deceptively easy, but it is challenging and effective. Remember to complete the exercise on both sides!
If you are following along on Instagram or Facebook you can use: #BFChallenge #BenderFitness #BFWorkouts or tag me @BenderFitness. I love seeing your progress!
The past 10-Weeks have flown by! This is the Week 10 Workout Schedule, incorporating the workout series I filmed with BodyRock.tv. I hope you have enjoyed the series! So many people asked how to incorporate the workouts into their routine, and I hope these schedules have been helpful.
I included 7-workouts, but you can incorporate rest days as needed. I recommend 1-2 rest days per week. You can vary the schedule to suit your needs, and either extend these workouts longer (IE 9-days instead of 7), or pair up on workouts 1-2 days during the week.
Always listen to your body. It’s important to learn how hard you can push yourself, but it is equally important to listen to when you need rest. Your muscles gain strength when they rest and recover from a workout. Stronger muscles=faster metabolism.
Feel free to let me know what you thought of this workout series! Hopefully you had as much fun with it as I did! I am currently doing a 30-Day Move of the Day Challenge on Instagram/Facebook. I hope you join me! I have some exciting new workouts headed your way!
I hope you are ready for today’s workout! This is a quick workout that can be repeated to increase the intensity. I incorporated cardio bursts throughout this routine to really increase the burn. You can incorporate jump rope or high knees for your cardio bursts. Be sure to push yourself during each interval to get in maximum repetitions (with good form!)
I will be filming a new workout this evening when I get home from work. Do you find it tough to get in your workouts after working all day long? What techniques do you use to ensure you are getting your workout in?
Have fun with today’s workout! I will see you tonight!
Melissa
PS This month I am hosting a daily bonus move of the day challenge on my Instagram page. You can find me on IG: @BenderFitness.
Click the link to get your own Gymboss Interval Timer! Set your Interval Timer for 15 rounds of 10/50. 1. Jump Rope or High Knees 2. Wide Leg Side Plank Push-up 3. Jump Rope or High Knees 4. Dive Bomber 5. Jump Rope or High Knees 6. Spiderman Plank 7. Jump Rope or High Knees 8. V-Up 9. Jump Rope or High Knees 10. Angel Abs 11. Jump Rope or High Knees 12. Hip Thrust (right) 13. Jump Rope or High Knees 14. Hip Thrust (left) 15. Jump Rope or High Knees Repeat 1-3X *Optional Bonus Cardio Blast: 15 minutes cardio of choice or 2 Mile Run.
I hope you’re ready for today’s challenge! I used my barbell and dumbbells for this routine. All of the exercises can be done with dumbbells. The added weight will increase the challenge of the workout and provide a metabolism boost. If you don’t have dumbbells get creative! Find something around your house that will add a little bit of resistance to your workout. Where there’s a will, there’s a way!
With this workout you really want to focus on form. You should always aim for good form, but it’s especially important when you are incorporating weights into your workout. Aim to get the full range of motion, and always protect your back. With all of the weighted exercises in this routine your back should be flat, and the core should be strong and engaged.
In addition to this workout, I also got in a run this morning with Shep (running coach/guru) and Nicole (fellow running friend). We did 5 miles, with five 1-Minute Intervals at a faster than Race Pace Speed. I am talking to Shep about training for my next Half Marathon and maybe starting to train for my first Full Marathon.
If I didn’t work full time, and blog on top of that, I would definitely train for a Full, but I am worried that I won’t have enough time for the higher running mileage. I’m not committing yet, but the thought is definitely out there!
Have fun with today’s workout! I have a new core workout headed your way!
Melissa
Reps: 8-12 Per Weighted Exercise, 10 Burpees Between Each Exercise. Or Perform this Routine Interval Style: Set Your Timer for 5 Rounds of 30/50 and go for Max Reps.
Can you believe it’s Week 10 of my 10-Week BodyRock.tv workout series already? I really enjoyed workout Week #10. I will definitely be repeating this routine!
Today’s workout is a full body routine. I use the T-Bar (available on BodyRock’s site), but you can also use dumbbells, a barbell, sandbag, or complete the exercises with bodyweight only. Remember, there is always a way to modify. If you came up with a different modification feel free to post it in the comments below.
In today’s video I talk about the importance of having a supportive social network. If you have people that are helping to keep you accountable it helps make living a healthy lifestyle easier. Keeping track (via journal, photos, calendar, or a log) is also a great technique to help keep you on track.
It can be a lot harder to commit to making healthy lifestyle changes if the people around you aren’t committed to the same thing. That doesn’t mean it isn’t possible! Research has shown that social support doesn’t necessarily have to be in person. Being part of an online community can also help you stick to your goals.
What kind of system or social support helps you stick to your fitness program? Tell me on Facebook or in the comments below. Have fun with today’s workout!
Melissa
PS One Shoulder Workout Top is from www.affitnity.com and you can get 15% off your total purchase with the code BenderFitness at checkout.
Set your interval timer for 9 Rounds of 30/50.
*30 Seconds of Squat & Press Between Each Exercise.
This is the Week 9 Workout Schedule incorporating my BodyRock.tv workouts. I can’t believe there is only 1-Week left of my 10-Week challenge!
Remember, you can repeat each of these workouts 1-4X. You can also adjust the schedule to incorporate more rest days as needed. Listen to your body. Push yourself, and challenge yourself to grow stronger, but don’t push to the point of injury. I posted a link to an article about the benefits of rest for your muscles under Day 7 of this week’s schedule, so be sure to check that out.
I am also working on filming new workouts, and will have some brand new routines to share with everyone!
Have you been following my schedule each week, incorporating the workouts within your own fitness routine, or are you just joining me now? Let me know what you think, and how you’re feeling in the comments below! If you have progress photos tag me in them! Remember, progress can be physical, mental, emotional, or achieving a goal (like running a race or getting in more reps). All of those Non-Scale Victories count just as much as the before and after photos!
Have fun this week!
Melissa
PS: I was late getting up this week’s schedule (I’m sorry!!!) The new (Week 10) schedule will be posted tomorrow.
PPS: You can get a 15% Discount off your total Fit Fashion order at www.affitnity.com with the code BenderFitness at checkout.
Are you ready for a new workout? One round of today’s workout takes 15 Minutes. I love quick, intense workouts. It makes it so much easier to fit working out into your schedule. You can keep it short (but intense) and push hard for one round, or you can repeat this workout to increase the burn and intensity.
In this workout I used a yoga mat and a chair. You can use a chair, bench or step for the dip and decline pushups. If you don’t have access to a chair you can perform the movements from the ground.
Remember, there is always a way to modify a workout. Push yourself to get in as many reps as you can (with good form!)
I have a new full body workout for you! You don’t need any equipment, but you will get in a great workout! Remember to push yourself during the exercises. If you are doing this as a HIIT workout try to get in as many reps of each exercise as possible. Always maintain good form. Getting in the full movement with proper form is more beneficial than getting in a higher number of reps with poor form.
I went through this workout twice, and followed it up with a 2 mile easy paced run outside. I was completely exhausted afterwards. It felt good to workout again. My energy and mood improved after working out.
I recently posted a request for Healthy Recipes on my Facebook and Instagram pages, and I got some great responses, so I will be sharing those here soon. I want to organize more healthy meal ideas. A lot of people struggle with the conflicting information available regarding creating (and maintaining) a healthy diet. I will be posting more about that aspect of a healthy lifestyle.
If you have other questions (or comments!) be sure to post them below or on my Facebook page. I am planning another Q & A video soon.
Have fun with today’s workout!
Melissa
PS Fit Fashion is from www.Affitnity.com and you can always get 15% off of your total order with the code BenderFitness at checkout.
This is workout #9 of my 10-Week BodyRock.tv workout series! Only one week left! I’ve enjoyed sharing these workouts with you, and I hope you’re enjoying them.
Today’s workout is challenging. Every other exercise is a 30-second Burpee cardio burst. If the burpees become to intense you can substitute an alternate cardio burst.
Burpees are tough, but they are worth the effort. They are a full body exercise, that requires strength, control, flexibility and cardiovascular endurance. I do the full Burpee with pushup, but you can also complete the movement with a plank. Remember, there is always a way to modify!
Planks and pushups are some of the best exercises you can do for your core. Remember, to keep your core strong and engaged throughout each movement. This will help you maintain form, while engaging your transverse abdominal muscles. I hope you enjoy the challenge of this workout.
I took last week off of filming new workouts. I lost a friend in a car accident and I needed some time off. I just wasn’t motivated to workout or be on camera. I will be getting back to my normal routine this week, so there will be new workouts. Thank you to everyone who sent prayers and positive thoughts for my friend, and my family. It is much appreciated, and made me smile during a tough time. As always I appreciate your support.
Melissa
Set your Interval Timer for 9 rounds of 30/50.
*30-Seconds of Burpees in between each exercise. You can also substitute High Knees or Jump Rope for the cardio burst if the Burpees become to intense.
This is the Week 8 Workout Schedule incorporating my BodyRock.tv Boot Camp Workout. Only two more weeks of workouts left for this workout series! I hope you have all been enjoying the series, and my collaboration with the BodyRock crew.
Remember, you can choose to follow the schedule below, or incorporate this with the new workouts I will be posting this week. In my BodyRock video, I talk about the importance of listening to your body and recognizing signs of overtraining. During this workout schedule (or any workouts schedule I post) you can adjust the schedule to your own needs.
Listen to your body, take rest as needed, and work at your own pace. The goal is to challenge yourself, but also learn to be in tune with your body. Becoming more aware of your body will improve your health, fitness, and even reduce your risk of illness or injury.
Incorporating meditation into your weekly and/or daily routine is also highly beneficial for forming the mind body connection. It is a wonderful tool for stress management, and helps you understand your body’s signals and needs.
I hope you enjoy this week’s workouts!
Melissa
PS Fit Fashions are from www.Affitnity.com: You can get 15% off of your total order with the code BenderFitness at checkout.
Today’s workout is focused on strengthening all of the muscles of your mid-section. It’s quick, one round only takes 10 minutes. You can repeat this workout to increase the intensity.
This workout uses your stomach muscles in multiple planes of motion/movement patterns to activate and strengthen your entire core. If you don’t have a stability ball most of the exercises can be performed from the ground or without equipment. For the “Ball Pull” exercise, you can substitute Froggers. The Frogger exercise is when you start in a plank position, jump your feet toward your hands, and immediately jump them back to plank. It’s a great core strengthening exercise.
The other alternative is to start in plank and slide your feet toward your hands, using your core muscles to pull them in tight, and extend them back out. This is easiest in socks on a hard wood floor so that your feet can glide while your core does the work.
I like pairing my core workouts with cardio days, so I completed this one with a run. I got in 5 miles. It was beautiful outside and it felt great to stretch my legs and enjoy the sunshine.
