BodyRock BootCamp-Week 8

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Hi Everyone!

Can you believe it’s already Week 8 of my 10-Week BodyRock.tv Workout series? Just two more workouts to go! I am glad that you have all been enjoying the series. Jesse and I had a lot of fun in Toronto filming the workouts with the BodyRock team.

I have been posting recommended workout schedules to go with the BodyRock workouts. You can find them here: BodyRock Weekly Workout Schedules. Now that there are 8 videos, you can also choose to combine the individual workouts from this series as a stand alone schedule.

Have fun with this one! Push yourself through and challenge yourself to get in as many reps as possible (with good form!)

Melissa

Set your Interval Timer for 9 Rounds of 30/50.

*Step Ups in Between Each Exercise: If you don’t have a Bosu use a chair, step or bench.

Burpee
Balanced Bicycle
Knee Cross Plank to Side Plank-Right
Knee Cross Plank to Side Plank-Left
Angel Abs
Plank Crunch
V-Up Lateral Reach
Pushup to Back Stretch (1/2 Wheel Pose)
Walk the Plank

Repeat 1-4X

Full Body Sculpt & Sweat Workout: Body Weight (Photo Tutorial) & HIIT Video

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Hi Everyone!

Today’s workout is a full body workout. We had technical difficulties with the original video so I re-filmed the workout today after my Ballet class. I work full time as an Occupational Therapist, so sometimes my filming schedule get’s tough, and it’s been a hectic week at work, but I am catching up now!

The photo tutorial and video for todays workout is below. I included a breakdown for each exercise under the photo. You have several options for how to complete this workout.

HIIT: Set your interval timer for 15 Rounds of 10/50 and go for Maximum Repetitions
Reps: Complete Reps for each Exercise (Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps). ****Pistol Squats are very difficult-reps can be lowered to 2 for Beginners, 5 Intermediate, 10 Advanced. If completing the modification do full reps.
Time: Set your timer for the desired workout time (15 minutes, 20 minutes, etc). Complete 10 Reps per exercise and get in as many rounds as you can during that time period.

I hope you all enjoy this workout! I found it challenging and very effective! Pistol Squats are difficult, but they achieve more activation of the glute muscles than any other exercise. In the original video I complete a full round of Pistol Squats, but my legs were not up to it today! It’s worth building up to for the benefits. You can substitute Sit to Stands using a chair or use one of the other modifications I demonstrate in the video to build up to this exercise.

Have fun! I will see you later with the video version of this workout!

Melissa

Jump Lunge
Up/Down Dog-Dive Bomber
Squatting Warrior III
Pistol Squat-Right
Pistol Squat-Left
Jumping Pushups
Side Plank Drop-Right
Side Plank Drop-Left
Hopping Lunges (Forward/Back)-Right
Hopping Lunges (Forward/Back)-Left
Full Boat/V-Up
Scissor Abs
Superman Lift
Plank Walks
Goddess Twist

Lunge Jump: Start in a Lunging Position. Jump up into the air, while switching your feet to land in a lunge with the opposite leg in front.
Low Impact Variation: Lunge, stand up with both feet together and squeeze your glutes, step back into a lunge with the other leg.

Dive Bomber: Part 1
Start in Plank and lift your hips into Down Dog Position. Focus on flattening your back and dropping your heels toward the ground as much as you are able to.

Dive Bomber: Part 2
Bend your elbows and bring your chest toward the ground, as you push your body forward toward your hands.

Dive Bomber: Part 3
Press the hips forward. Lift from your lower back, and com into Up Dog position.

Squatting Warrior III: Part 1
Start in chair pose with feet, ankles, knees and inner thighs squeezing together. Press the hips back as if you are sitting in a chair. Keep the chest lifted, and the gaze forward.

Squatting Warrior III: Part 2
Lift into Warrior III. Press your leg back, focusing on keeping the knee straight. Reach the arms forward.
Return to Chair pose and repeat the movement on the opposite side.

Pistol Squat:
Start in a standing position with one leg extended in front of your body. Press the hips backward and lower yourself as much as you are able. Press through the heel to return to standing. Complete all Reps on each leg.
Modification: Start sitting in a chair. With one leg extended in front of you press through your heel to stand. Keep the leg extended and slowly lower yourself to return to a seated position. Try not to use your hands.

Pistol Squat:
Repeat on the other side. Start in a standing position with one leg extended in front of your body. Press the hips backward and lower yourself as much as you are able. Press through the heel to return to standing. Complete all Reps on each leg.
Modification: Start sitting in a chair. With one leg extended in front of you press through your heel to stand. Keep the leg extended and slowly lower yourself to return to a seated position. Try not to use your hands.

Jumping Pushups: Part 1
Start in Plank Position. Complete one pushup.

Jumping Pushups: Part 2
Jump your feet to each side of the mat. When you return to center start over and complete a pushup.

Side Plank Hip Drop: Part 1
Start in side plank with your arm below your shoulder.

Side Plank Hip Drop: Part 2
Drop your hips toward the ground. Immediately press back up to lift the hips high.

Hopping Lunges (Forward & Back): Part 1
Start in a Lunge Position.

Hopping Lunges (Forward & Back): Part 2 Step forward, drive your back leg forward, and complete a small hop.

Hopping Lunges (Forward & Back): Part 3 After hopping, continue to bring that leg forward, into a lunge. Reverse the movement to return to start. Complete all reps on both sides of the body.

Full Boat/V-Up: Part 1 Start in a Supine Position (on your back).

Full Boat/V-Up: Part 2 Use your core to lift your body and reach toward your toes. Return to starting position, using your core to lower your body to the ground. Modification, place both hands on the floor to assist with the movement, and/or bend your knees during the lift.

Scissor Abs: Hold the core tight. Lift the shoulder blades to engage the upper abdominals. Lift both legs slightly above the floor. Keep both legs reaching firmly, and alternate pulling them in as close to your chest as you are able. Modification: As you lift use your hands to gently pull your legs in toward your chest one at a time. Alternate legs.

Superman: Start in Prone position (facedown). Engage the core, lift your chest and legs, squeezing through your glutes. Allow your abdominals to stretch as you reach your arms and feet in opposite directions. Lower between each lift, and focus on holding the lift for 1-3 seconds.

Plank Walks: Start in plank position with your hands below your shoulders. Keeping the core strong slowly walk your arms forward as far as you are able. Return to starting position by walking your hands back to plank.

Goddess Twist: Start in Goddess Pose. Step feet more than hip distance apart with toes pointing out. Press the knees outward and lower into a squat (as close to parallel as you are able). Keep the tailbone tucked and glutes engaged. While maintaining this position, reach across your body, using the glutes to twist as your lower body maintains the squat position. Return to center and reach across to the opposite side.

BodyRock Bootcamp: Week 7 Workout Schedule

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Hi Everyone!

It’s a brand new week! This is the workout schedule for Week 7 of my BodyRock.tv workout series. I hope you have all been enjoying the workouts, and weekly schedules! I really enjoyed filming the BodyRock workout series and I am excited to share it with you.

I incorporated a few of my newest workouts into this week’s schedule. All of the workouts can be repeat 1-3X, and/or paired with 30 minutes of cardio of choice. The goal is to keep your total workout time around 60 minutes total.

You can follow along with the videos below, or click the workout title for the full workout breakdown. Be sure to listen to your body during the week, and incorporate rest days or lighter days as needed. It’s important to find a program/schedule that you can can stick to and make it a part of your normal routine. Real results come from consistency.

Have fun!

Melissa

Day 1: Quick Lower Body Workout

Day 2: Tight Core Body Weight Workout: 15 Minute HIIT

Day 3: BodyRock BootCamp-Week 7

Day 4: 30 Minute Dumbbell Workout

Day 5: 30 Minute Yoga Flow or Active Rest Day

Day 6: 20 Minute Full Body HIIT Boot Camp

Day 7: Standing Abs & Thighs Workout

Bonus: Foam Rolling to Decrease Post Workout Soreness

Tight Core-Body Weight Workout: 15 Minutes HIIT

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Hi Everyone!

It’s workout time! today’s workout is focused on the mid-section. It includes exercises to strengthen your abdomen and lower back from all angles. This workout also utilizes dynamic full body movements to challenge your cardiovascular system and burn fat.

Remember to push yourself during the workout. You can increase the challenge by pushing for more reps (with good form!) If you need breaks during the workout that’s okay, but get right back into it as soon as you can. If you stick with the workouts you will notice that you are able to go longer and longer without taking a rest break. It’s a great way to see your strength and endurance improving.

Building core strength is very important to developing a strong and balanced body. Your core provides support for every movement and activity you participate in. A strong core will improve your balance, posture, and your ability to maintain appropriate form during all types of exercise.

I hope you enjoy today’s workout!

Melissa

Interval Timer Set for 15 Rounds of 10/50.

High Knees
Prone Heel Tap
Mountain Climber
Heel Tap Abs
Burpees
Side Plank Knee Circles (right)
Side Plank Knee Circles (left)
High Knees
Heel Tap Jump Squats
Walking Pushups
High Knees
Side Kick Squat (right)
Side Kick Squat (left)
Mountain Climbers
Burpee

Repeat 1-3X

High Knees

Prone Heel Tap

Mountain Climbers

Heel Tap Abs

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Side Plank Knee Circles

Heel Tap Squat Jump

Walking Pushups: Part 1

Walking Pushups: Part 2

Walking Pushups: Part 3

Squat to Side Kick: Part 1

Squat to Side Kick: Part 2

Post Workout Sweat

Quick Lower Body Home Workout

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Hi Everyone!

I hope you’re ready for a new workout! This is a Quick Lower Body Workout. All you need is a chair (or other sturdy surface) and some Dumbbells. If you don’t have the dumbbells, you can complete the exercises with body weight.

This routine utilizes several exercises that will maximize the activation of the muscles of your lower body during each movement. By isolating the right and left let we are increasing the challenge, and helping the body to find balance. Just as we are Right or Left handed, we have a dominant leg. When you work one leg at a time it helps you to find balance and keep the stronger side from compensating or sharing part of the load.

My body felt tired during this workout, and I found it very challenging! I hope you do too! It’s the challenge that makes us stronger!

Have fun!

Melissa

Fit Fashion: The top and pants I am wearing in today’s video are from www.Affitnity.com. You can get 15% off any Affitnity products with the code BenderFitness at checkout. My shoes are the Brooks Glycerine.

Repeat 1-3X. Interval Timer: 10 Rounds of 30/50.

*30 Second Cardio Intervals Between Each Exercise: Lunge Jump/Jump Squat

Sit to Stand (Right)
Sit to Stand (Left)
Split Squat (Right)
Split Squat (Left)
Elevated Runners Lunge (Right)
Elevated Runners Lunge (Left)
Single Leg Toe Tap Step Up (Right)
Single Leg Toe Tap Step Up (Left)
Elevated Glute Bridge (Right)
Elevated Glute Bridge (Left)

Lunge Jump

Jump Squat

Sit to Stand: Part 1

Sit to Stand: Part 2

Split Squat: Part 1

Split Squat: Part 2

Elevated Runner’s Lunge Lift: Part 1

Elevated Runner’s Lunge Lift: Part 2

Single Leg Toe Tap Step Up: Part 1

Single Leg Toe Tap Step Up: Part 2

Elevated Glute Bridge: Part 1

Elevated Glute Bridge: Part 2

5K Training for New Runners

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Hi Everyone!

Getting started with Running can be intimidating. Your lungs hurt, your legs hurt, and sometimes you feel like you could walk faster than you are running! Don’t worry, we all feel that way when we start. It doesn’t mean you can’t do it!

Last month I went to San Francisco and trained Rose from MyChangeforaTen.com. Rose did not believe that she could run, but I knew she could. She is now in love with running!

I created a running training program to get her started. First she is going to train for a 5K. Her long term goal is to complete a Half Marathon.

The first thing I taught Rose was to Slow Down. Huh? Slow Down! That seems counter-productive with running. Doesn’t it?

Nope! With running the first thing you want to build is your running endurance. Before worrying about how fast you are going, you want to know that you can run a certain distance or time period without stopping to walk.

When Rose paced herself she was able to run continuously 1.5 miles, take a short break, run back 1.5 miles…without stopping to walk. She was amazed at her ability to complete this task. The next run we did she was able to go 2 miles straight without stopping for a break, and completed 1.2 miles on the way back home.

Below you will find the Running Training Schedule I created for Rose. She started with a foundation for being able to run continuously. If you are still building to that point check out this article: Running for Beginners. If you are already able to run 20-30 Minutes without stopping you can follow the plan below.

Part 1:

Run 3X Per Week for 2 Weeks

Goal: Run 3.1 Miles or 30 Minutes continuously at a comfortable pace.

Types of Runs:

1. Slow Easy Run: Run Continuously without Walking. Don’t worry about pace.

Part 2:

Run 3-4X Per Week for 4 Weeks

Goal: Improve consistency and pacing.

Types of Runs:

1. Two to three Easy paced runs at a comfortable pace: 3.1 miles or 30 minutes.

2. One to two runs at a slightly faster pace. Moderate Pace: You should be pushing and breathing heavier, but able to talk if needed. Use a stopwatch, phone running app or GPS watch during runs. Complete the same run you do on your Easy days, but focus on doing it a little bit faster. Don’t go to fast, you still want to complete the run without stopping to walk.

Part 3:

Run 3-5X Per Week

Goal: Improve Speed, Consistency and Endurance.

1. Two to three Easy paced runs at a comfortable pace: 3.1 miles or 30 minutes.

2. One Moderate Pace Run per Week.

3. One to Two Speed Workouts. Select 1-2 of the workouts below and incorporate them into your week).

5 Minutes Easy/5 Minutes Hard:

-5 Minute Warm-up, Run 5 Minutes at Easy Training Pace, Transition into 5 Minutes Hard (Faster than your Moderate Training Pace), 5 Minutes Easy, Complete with 5 Minute Cool Down. Total Workout Time: 25 Minutes.

In-Run Sprints:

During your run incorporate 20-Seconds Hard Sprinting followed by 40 seconds at normal running pace. Repeat this 4-6 times during a normal 30-minute run. Start the sprints at the 10 or 15 minute running mark.

Run 25-30 Minutes at your normal pace. Complete the run with four to six 20-second sprints. In between sprints walk back to your starting point.

If you are ready to start improving your running speed/Race Times check out these articles:

6 Training Runs You Should Be Doing to Improve Your Speed

Track Workout for Speed & Endurance: Goal Race Pace Memorization

Progression Run: How To & Benefits

How To: Run a Ladder Workout

BodyRock Bootcamp: Workout 7

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Hi Everyone!

This is Workout #7 from my 10-Week BodyRock.tv workout series. This workout primarily focuses on Lower Body & Cardio Burn. This workout utilizes different cardio bursts, and different kicking exercises. Kicking exercises are fun because they challenge your balance, and require you to hold strong throughout your core during each exercise.

In today’s video I also talk about the importance of getting enough sleep. Do you get enough sleep? Getting enough sleep is a tough one for me. I work full time, blog, teach fitness classes, run, and balance all of that with spending time with my family and friends.

It often seems that sleep is that area I miss out on. When I am not getting enough sleep my body knows it! I look different, I feel different. Getting enough sleep is important for not only your quality of life, but also the quality of your training.

If you are already getting enough sleep kudos to you! Keep up the good work! For the rest of us, challenge yourself to get to bed a little bit earlier. It’s difficult, but you will have more energy your day and be even more productive!

Have fun with today’s workout!

Melissa

Repeat 1-4X-Set your Interval timer for 9 Rounds of 30/50

* 30 Seconds of High Knees Between Each Exercise

Lunge Kick-Right
Lunge Kick-Left
Table Kick-Right
Table Kick-Left
Curtsy Lunge Kick-Right
Curtsy Lunge Kick-Left
Lateral Lunge Lift
Warrior Kick-Right
Warrior Kick-Left

Pittsburgh Half Marathon-2015 Race Recap

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Hi Everyone!

On Sunday I ran the Pittsburgh Half Marathon. It was my third Half Marathon, and my first time running in downtown Pittsburgh. During college I lived in the dorms in downtown Pittsburgh, but at that time in my life the thought of running never even crossed my mind.

When it comes to Half Marathons I have developed a very bad habit. I sign up for the race on a whim and see where the run takes me. I signed up for my first Half 4-weeks before race day (you can read about it HERE), my second Half two weeks ahead of time, and this time 3-days before race day. For my second Half Marathon I was out of commission for a month after being rear-ended while driving on my way to work, so my training was severely limited.

For this race, my friend Nicole, had been training for her first Half. She was running with our coach/running guru, Shep. Her goal pace was 9:30-10 minutes per mile. I decided to run the Pittsburgh Half Marathon with Nicole and Shep. I thought that I would treat it as a long run at a slower, steadier pace, instead of focusing on the fact that it was a race. Although I have been running, my training hasn’t been as consistent as I would like and I didn’t want to injure myself by pushing to hard.

I ran the first 8-8.5 miles with Shep & Nicole, and then I got separated from them (the number of people running was insane!) The sheer number of people, the beautiful weather and the adrenaline of the race made it difficult for me to hold the goal pace. My body wanted to move faster!

After I got separated from Shep and Nicole, I picked up my speed a bit to finish the race. It was very difficult to speed up due the number of people running. I am now motivated to train for a Half Marathon and see how much I can improve my time. My first two Half Marathons I completed in 1:46 and 1:47. This Half I completed in 2 hours. Even though I was purposefully moving at a slower pace, something about the run really inspired me to want to see what I could do if I put in the training time.

Running is a physical display of training, effort and consistency. You have earned your place in that race through miles of sweat and hard work. It doesn’t matter if you are running a 5 minute mile or a 15 minute mile. By training, and stepping out on that course you are accomplishing something.

I definitely want to run the Pittsburgh Half again. It was beautiful. Running across the bridges and begin surrounded by cheering people felt amazing. The view of Point State Park from the West End Bridge was gorgeous. There were musical acts along the course, and people handing out water & gatorade. There were some people handing out beer (I declined). There were a ton of hilarious signs. The support, and the feeling of running with so many people was amazing. Everyone on that course set out to accomplish something that day, and just by showing up for the race they did that.

I want to hear about your race experiences! Tag me in your photos on Instagram: @BenderFitness #TeamBenderRuns #BFRaces You can also tag Jesse: @BenderCrosby1

Do you have a favorite race distance? A goal? An accomplishment that you are particularly proud of? I want to hear about it! Let’s share motivation!

It’s time for me to film a new workout. I will see you soon!

Melissa

Pittsburgh Half Marathon Splits

Body Weight Workout Challenge (No Equipment)

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Hi Everyone!

It’s time for a new workout! This workout is set up a little bit differently. It’s only 5 exercises, and the challenge is to complete 5 rounds. The video is below.

You can set this routine up a few ways:

Complete 5 Rounds, 10 Reps Per Exercise. Time the workout to see how long it takes you to complete all 5 rounds.
Set your interval for 25 rounds of 10/50 for a 25-Minute HIIT version of this workout.
Set your timer for a pre-selected length of time (IE 15 or 20 Minutes) and get in as many rounds as possible (AMRAP).
When you are pressed for time get in one quick round of this workout as a metabolism/energy boost.

Each technique will give you a great workout! It’s fun to switch up the challenge, and it keeps your body from adapting to a specific workout style. I like versatility in my workouts, because I like to be ready for any opportunities/experiences life might throw my way!

In other fitness related news: I ran the Pittsburgh Half Marathon yesterday. I ran it with two friends, and it was a very different experience compared to my first two Half Marathons. I will be writing a post about the experience, so be sure to check back! After running, I also did my second Sky Dive! It was a day full of adventures!

Have fun with today’s workout!

Melissa

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After the Pittsburgh Half Marathon

10 Reps Per Exercise, Repeat 5X

Burpee
Plie Jump
Single Leg Frogger Pushup
Lunge Jump
Spiderman Plank Jack

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Burpee: Part 4

Plie Jump: Part 1

Plie Jump: Part 2

Single Leg Frogger Pushup

Lunge Jump

Spiderman Plank Jack: Part 1

Spiderman Plank Jack: Part 2

BodyRock BootCamp: Week 6 Workout Schedule

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Hi Everyone!

This is the schedule for Week 6 of my BodyRock BootCamp Workout Series. I am getting back to posting workouts on my regular schedule this week. I ran a Half Marathon today in downtown Pittsburgh & followed it up with my second time Sky Diving. It’s been a busy weekend!

There will be new workouts this week, so be sure to check back.

In the mean time you can follow along with this week’s workout schedule! I included some of my favorite workouts in this week’s schedule. Remember, always listen to your body. If you need more rest days that’s okay! It is important to build at your own pace. You can also choose to follow along with the new workouts I will be posting this week!

Have fun with the workouts! You can click on the workout title for the full breakdown, or follow along with the videos below.

Melissa

Day 1: 15 Minute Cardio Sweat: Repeat 1-3X

Day 2: Improve Your Rear View Workout: Repeat 1-2X

Day 3: 20 Minute Abs & Arms Workout: Repeat 1-3X

Day 4: Strength & Stretch Yoga or Active Rest Day

Day 5: BodyRock BootCamp: Week 6: Repeat 1-4X

Day 6: Back Strength & Stretch: Repeat 1-4X or Active Rest Day

Day 7: Burpee Body Burn HIIT: 19 Minutes: Repeat 1-3X

BodyRock BootCamp: Week 6

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Hi Everyone!

This is Week 6 of my BodyRock.tv workout series! Four more weeks to go after this workout! Today’s workout is structured a little bit differently. Instead of Cardio Intervals in between each exercise, we are doing 30-seconds of Plank in between each exercise.

It’s important to change the types of challenges you are presenting your body. This routine combines isometric exercises with plyometric exercises. In the plank position you are challenging your body to maintain one static position, and the your muscles are maintaining a contraction without changing length (isometric). During the plyometric exercises your muscles are shortening and lengthening in a short amount of time with a jumping movement.

Both types of exercise will improve your strength, but they challenge your body in very different ways.

I hope you enjoy today’s workout! I will be posting a Week 6 BodyRock Workout schedule. I will also be writing about my experience running the Pittsburgh Half Marathon, so be sure to check back!

Melissa

Set your interval timer for 9 Rounds of 30/50.

*30 Second Plank between each exercise.

Squat Jump
Russian Kicks
Ninja Jump
X-Jump
Burpee Tuck Jump
Frog Hopper
Low Jack
Down Dog Hop (Alternating)
High Knees

Repeat 1-4X

Quick Full Body Workout: Burn, Sweat & Sculpt

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Hi Everyone!

Today’s workout is quick, but effective. It will get your heart rate up, help you work up a sweat, and burn fat in just 15 minutes!

I planned on filming a new workout today, but I was absolutely exhausted so I took the day off. I will be filming a new workout tomorrow when I get home from work. On Sunday I will be running in the Pittsburgh Half Marathon so I want to be sure I am well rested for this weekend.

I am running on Sunday with Shep (running coach/guru) and our friend Nicole. It is Nicole’s first half marathon, and I am excited to run it with her, and help her hit her goal.

For those of you that can’t wait for the new workout this is a great option! You can also check out my BodyRock BootCamp: Week 5 Workout Schedule.

Have fun with today’s workout! See you later!

Melissa

Click the link to get your own Gymboss Interval Timer!
15 Rounds: 10/50 Second Intervals

1. Burpee
2. Hip Lift/Elbow Tap Side Plank (right)
3. Hip Lift/Elbow Tap Side Plank (left)
4. Tuck Jump
5. Pendulum Hop
6. Hip Thrust (right)
7. Hip Thrust (left)
8. Shoulder Tap Pushup
19. Sumo Squat Jump
10. Angel Abs
11. Frogger
12. Forward/Backward Lunge (right)
13. Forward/Backward Lunge (left)
14. Cross Donkey Kick
15. Hip Lift Hook

Repeat 1-3X

Running for Beginners

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Hi Everyone!

If you are new to starting a running program this article is for you!

Getting started with running can seem intimidating, but you can do it. The beautiful thing about running is that it doesn’t take long to see improvement. Still not sure? Check out my article Running Made Me Cry…How I Became a Runner.

If you are brand new to running, the first step is to build your endurance. This can be done by alternating walking and running. If you are already able to run continuously for 20 minutes you can skip ahead to Beginner Running Series 2.

Beginner Running Series 1: Each Workout can be repeated 3-4X per week. Non-Running Days can be used as rest, walking, or cross training days. Get a minimum of 2 days of total rest per week.

Workout Week 1:

Walk 2 minutes, Run 1 minute. Repeat this sequence 7 times for a total time of 21 minutes. (3-4X this week)

Workout Week 2:

Walk 1.5 Minutes, Run 1.5 Minutes. Repeat 7 times for a total of 21 minutes. (3-4X this week)

Workout Week 3:

Walk 1 Minute, Run 2 Minutes. Repeat 7 times for a total of 21 minutes. (3-4X this week)

Workout Week 4:

Walk 1 Minute, Run 5 Minutes. Repeat 4 times for a total of 24 minutes. (2-3X this week)

Walk 5 Minutes, Run 10 Minutes, Walk 5 Minutes. Total Time: 20 Minutes. (1X this week)

Workout Week 5:

Walk 1 Minute, Run 10 Minutes. Repeat 2 times for a total of 22 minutes. (repeat 2X this week)

Walk 1 Minute, Run 5 Minutes. Repeat 4 times for a total of 24 minutes. (1X this week)

Walk 3 Minutes, Run 15 Minutes, Walk 3 Minutes. Total Time: 21 Minutes. (1-2X this week)

Workout Week 6:

Walk 3 Minutes, Run 15 Minutes, Walk 3 Minutes. Total Time: 21 Minutes. (repeat 2-3X this week)

Brisk 5 Minute Walk, Run 20 Minutes, 5 Minute Cool Down. Total Time: 30 Minutes.

It is important to note when running you should be moving at a pace that you can maintain a conversation at. When you are just starting a program you don’t need to include speed work or sprinting. This will come later when you are ready for a new challenge.

Beginner Running Series 2:

At anytime during this series you can modify the routine by selecting a workout from one of the previous weeks to decrease the intensity and allow your body proper recovery time if you are experiencing increased fatigue or difficulty completing the workouts.

Workout Week 1:

Brisk 5 Minute Walk, Run 20 Minutes, 5 Minute Cool Down. Total Time: 30 Minutes. (3-4X this week)

Workout Week 2:

Brisk 5 Minute Walk, Run 25 Minutes, 5 Minute Cool Down. Total Time: 35 Minutes. (3-4X this week)

Workout Week 3:

Brisk 5 Minute Walk, Run 30 Minutes, 5 Minute Cool Down. Total Time: 40 Minutes. (3-4X this week)

Workout Week 4:

Brisk 5 Minute Walk, Run 25 Minutes, 5 Minute Cool Down. Total Time: 35 Minutes (1-2X)

Run 3 Miles or 30 Minutes. (1-2X)

Workout Week 5:

–Run 3 Miles or 30 Minutes. (1-2X)

–Brisk 5 Minute Walk, Run 20 Minutes, 5 Minute Cool Down. Total Time: 30 Minutes (1-2X)

-Run 3.5 Miles or 35 Minutes

Workout Week 6:

–Run 3 Miles or 30 Minutes. (Repeat 2X this week)

–Brisk 5 Minute Walk, Run 20 Minutes, 5 Minute Cool Down. Total Time: 30 Minutes (1X)

-Run 4 Miles or 40 Minutes

*You are now ready for a new challenge! How about signing up for a 5K?

12 Minute Legs & Core Workout

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Hi Everyone!

I have a new workout for you today! Today’s workout is quick. One round takes 12 minutes and you can repeat it 1-4X. In this workout I used one dumbbell. If you don’t have a dumbbell you can do the exercises with body weight, or use something from around the house to add some resistance.

I completed one round of this workout, and paired it with a 6 mile run outside. During my run I incorporated 4 20-second sprints to help improve my speed. The rest of the run was done at a comfortable pace.

I un-expectedly signed up to run the Pittsburgh Half Marathon this weekend. Two of my friends are running it, and I am going to run with them. It will be my friend Nicole’s first time running a Half. I want to help pace her to her goal time.

I wouldn’t typically recommend signing up for a Half Marathon with such short notice. I know that I have the training & fitness base to run this race without risking injury. This will be my third Half Marathon. I will not be “racing” or going for a PR this time, but moving a comfortable pace the entire time.

I hope you enjoy the workout!

Melissa

Repeat 1-4X

Curtsy Lunge with Calf Raise-Right
Curtsy Lunge with Calf Raise-Left
Lunge Kick-Right
Lunge Kick-Left
Glute Bridge to Calf Raise
Lunge Jump Twist
Walk the Plank Pushup
Angel Abs
Toe Touch Plank Reach-Right
Toe Touch Plank Reach-Left
Camel Reach
Dive Bomber

Curtsy Lunge to Calf Raise: Part 1

Curtsy Lunge to Calf Raise: Part 2

Lunge Kick: Part 1

Lunge Kick: Part 2

Glute Bridge to Calf Raise: Part 1

Glute Bridge to Calf Raise: Part 2

Lunge Jump Twist

Walk the Plank Pushup: Part 1

Walk the Plank Pushup: Part 2

Angel Abs

Toe Touch Plank Reach: Part 1

Toe Touch Plank Reach: Part 2

Camel Reach: Part 1

Camel Reach: Part 2

Dive Bomber: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 2

Gambit making himself comfortable.

BodyRock BootCamp: Week 5 Workout Schedule

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Hi Everyone!

We are at the Halfway Point of my 10-Week Workout series for BodyRock.tv. Everyone seems to really like the recommended workout schedules I have been posting, so here is the schedule for Week 5. I will also be posting new workouts this week, so you can choose to incorporate the BodyRock workout(s) with my newest workouts, add them to your regular workouts, or follow this schedule.

Remember, it’s all about finding what works best for your schedule. If you figure out what works best for your lifestyle and routine you are more likely to stick to your program.

Results come from consistent training. Don’t underestimate the importance of the time you are putting in to your workouts. Your health is worth the effort!

The videos for this week’s workout schedule are posted below. You can click on the titles for the full workout breakdown or follow along with the videos. Remember, you can add rest days. Be sure to listen to your body. At the bottom of this post I added my Post-Run Recovery Stretch video. You can incorporate that routine at any time during the week. You want to maintain flexibility as you gain strength.

I am going to be posting an Instagram workout challenge for the month of May. You can find me on Instagram: @BenderFitness.

Have fun!

Melissa

Day 1: 20-Minute BootCamp: Full Body Fat Burning Workout: Repeat 1-3X

Day 2: BodyRock Boot Camp: Repeat 1-4X

Day 3: Standing 10-Minute Ab Workout: Repeat 1-3X or Active Rest Day

Day 4: 20-Minute Boot Camp Sculpt: Repeat 1-3X

Day 5: Yoga Strength & Stretch or Active Rest Day

Day 6: 20 Minute Arms & Abs Workout: Repeat 1-3X

Day 7: HIIT It, Sweat It, Sculpt It (20 Minute HIIT): Repeat 1-3X and/or Post-Run Recovery Stretch

20 Minute BootCamp: Full Body Fat Burning, Muscle Shaping Workout

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Hi Everyone!

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

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

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Lenny on his way to his first BenderFitness workout.

As the workout progressed, Lenny alternated cardio bursts with rest breaks, and focused on getting in maximum repetitions during each 50-second interval round. That was a perfect demonstration of listening to your body. Lenny is a very fit person, but this was a whole new challenge. His body isn’t used to the cardiovascular aspects of this style of workout. He is interested in incorporating this style of workout into his routine and seeing how long it takes him to get through a full boot camp workout with no rest breaks.

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

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

Melissa

Post Workout! Gambit wanted to be in the picture too.

Repeat 1-3X

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

Equipment: Interval Timer & Dumbbells

*30 Second Cardio Burst Between Each Exercise.

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

Warrior III Row

Side Lunge Lift: Part 1

Side Lunge Lift: Part 2

Hip Thrust

Pushup Row: Part 1

Pushup Row: Part 2

Squat & Press: Part 1

Squat & Press Part 2

Lunge & Curl

Mountain Climbers

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Side Plank Hip Lift/Elbow Tap: Part 1

Side Plank Hip Lift/Elbow Tap: Part 2

Side Plank Hip Lift/Elbow Tap: Part 3

High Knees

BodyRock Bootcamp-Workout 5-Full Body

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Hi Everyone!

I hope you are enjoying my BodyRock.tv Boot Camp workout series so far! This weekend I will be putting together a recommended Weekly Workout schedule that incorporates this workout. If you can’t wait that long the breakdown is below!

This video is the half-way point of my BodyRock Workout series. There are still 5 new videos to go after today!

Remember to push yourself during each interval. With HIIT workouts you always want to push yourself as hard as you can during each interval. In the past I have found that it helps to keep track of my reps, so I have a goal to surpass whenever I repeat the workout. It’s also a great way to track your progress.

I hope you guys are enjoying the workouts! We had a really great time filming them with the BodyRock team up in Toronto.

We have some great workouts planned for this weekend, and another special guest so be sure to check back!

Melissa

Repeat 1-4X

Pushup Elbow Tap: Right
Pushup Elbow Tap: Left
Superman Burpee
Reverse Plank Leg Lift
Mountain Climbers
Plie Jump
Jump Kick: Right
Jump Kick: Left
Runners Lunge Lift: Right
Runners Lunge Lift: Left
Russian Kicks
Burpee

20-Minute Low Impact: Core & Butt Mat Workout

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Hi Everyone!

I have a brand new workout for you today! Today’s workout is low impact, but highly effective. This workout utilizes multiple variations of plank, and is interspersed with glute bridges. The glute-bridge exercise will help provide back, butt, and hamstring strength/balance to stabilize your core and hips.

You can also focus on completing maximum repetitions to increase your calorie burn. Do not sacrifice form for speed. Try to maintain proper form throughout each exercise. The entire routine can be repeated between 1-3X.

If you are looking for a higher burn and a sweatier workout, you can complete jump rope, burpees, or high knees instead of the glute-bridge. I paired one round of this workout with a 30-minute interval run. I like pairing core workouts with higher intensity running days. Having a strong core & back helps prevent many running injuries, and improves your bodies biomechanics. Also, pairing a harder run with a low impact workout allowed my body time to get in a great workout without over-training.

For my run, my running speed ranged from 8.5 minute/mile pace to 7.3 minute/mile pace, with an incline from 1.0-2.5. The speed and incline varied every 1-2 minutes. I will write more about the running workout I did tonight (which I always find challenging!) You can also check out this: Treadmill Workout Breakdown. It is an interval workout, which is great for speed and fat burning.

I hope you enjoy today’s workout!

Melissa

Repeat 1-3X

: Glute Bridge

: Down Dog Leg Pulse

: Plank Leg Sweep: Part 1

: Plank Leg Sweep: Part 2

: Supergirl Tap: Part 1

: Supergirl Tap: Part 2

: Reverse Plank Leg Lift

: Side Plank Knee Extension: Part 1

: Side Plank Knee Extension: Part 2

: Plank reach Through: Part 1

: Plank reach Through: Part 2

: Windshield Wiper Reverse Plank

: Toe Touch Plank

Full Body Rejuvenation Workout

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Hi Everyone!

This is a full body workout. You can complete this workout for Reps or set your interval timer for 13 rounds of 10/50 and go for Max Reps.

I planned on filming a new workout yesterday, but Buffy (our shy cat) was sick. I took the evening off to take care of her, and she is feeling much better. We will be filming a new workout this evening when I get home from work. It will be up late tonight, or early tomorrow morning.

I know many of you face the same challenges of working full time, meeting all of your obligations, and fitting in your workouts. How do you make time for your workouts & health even when you are busy?

It gets tricky sometimes. I know that when I workout I have more energy to get everything else done. When I skip my workouts I feel more tired. I think it’s important to prioritize your health. It makes all aspects of your life better.

Don’t forget, you can also check out my Week 4 BodyRock Workout Schedule for this week.

Fit Fashion in this workout: www.Affitnity.com and Affitnity Facebook. You can always get 15% off of your order with the code BenderFitness at check out.

I hope you guys enjoy the workout! See you tomorrow.

Melissa

Beginner: 10 reps

Intermediate: 15 reps

Advanced: 20 reps

Repeat 1-3X

1. Jump Lunge

2. Elevator Ab Plank (right)

3. Elevator Ab Plank (left)

4. 90 Degree Leg Lift (right)

5. 90 Degree Leg Lift (left)

6. Single Leg Plank Knee to Updog (right)

7. Single Leg Plank Knee to Updog (left)

8. Jump Kick (right)

9. Jump Kick (left)

10. Hold and Roll

11. Weighted Heel Press (right)

12. Weighted Heel Press (left)

13. Hip Tap Abs

Repeat 1-3X

BenderFitness Q&A: How to Run Faster, How Many Calories Do you Need, Fave Exercises & More!

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Hi Everyone!

Jesse and I answered some of the questions you asked on the BenderFitness Facebook page. We hope you find this Q&A video helpful. Everyone asked great questions. Hopefully you find our answers helpful.

Here are some links you might like, relating to some of the questions you asked:

Sample Meal Plan.

Bender Bikini Competition Diet.

I took a Ballet class tonight, so I didn’t have time to film a new workout. I will be filming a new workout when I get home from work tomorrow. In the mean time you can check out my BodyRock Boot Camp Week 4 Schedule, or try my Dancer Body Workout, which combines dance inspired moves with dumbbells.

Have fun and we will see you tomorrow!

Melissa & Jesse

Bender Fitness

Fitness Should Be Free

BodyRock BootCamp-Week 8

Full Body Sculpt & Sweat Workout: Body Weight (Photo Tutorial) & HIIT Video

BodyRock Bootcamp: Week 7 Workout Schedule

Tight Core-Body Weight Workout: 15 Minutes HIIT

Quick Lower Body Home Workout

5K Training for New Runners

BodyRock Bootcamp: Workout 7

Pittsburgh Half Marathon-2015 Race Recap

Body Weight Workout Challenge (No Equipment)

BodyRock BootCamp: Week 6 Workout Schedule

BodyRock BootCamp: Week 6

Quick Full Body Workout: Burn, Sweat & Sculpt

Running for Beginners

12 Minute Legs & Core Workout

BodyRock BootCamp: Week 5 Workout Schedule

20 Minute BootCamp: Full Body Fat Burning, Muscle Shaping Workout

BodyRock Bootcamp-Workout 5-Full Body

20-Minute Low Impact: Core & Butt Mat Workout

Full Body Rejuvenation Workout

BenderFitness Q&A: How to Run Faster, How Many Calories Do you Need, Fave Exercises & More!