Total Body Sculpt: 40-Minute Workout to Start the Week Right

Please follow and like us:

Hello Everyone!

I hope you are having an amazing start to your week. Today I have a great throwback workout to start the week strong. This routine will work your entire body, and will take 40-Minutes total. Grab some dumbbells for these exercises, and a mat and you are good to go.

If you don’t have dumbbells you can either grab something from around the house to add some resistance to the exercises, or do the exercises with body weight. Each variation will still be effective.

I filmed this workout about 2.5 months after having my second child. It’s fun and interesting to me to look back on exercise throughout my life. What I notice most is how things have changed, but also what has remained consistent. Exercise has helped me to feel strong and healthy at every turn. My body has changed and fluctuated with each phase of life, but feeling strong has kept me happy and pain free.

If you enjoy today’s workout, you might also love my Total Body Sculpt + 1-Mile Run Workout series: https://www.benderfitness.com/body-sculpt-1-mile-run-challenge-6-week-home-workout-program

Active Weekend Fun

This weekend we celebrated my nephew’s 4th birthday at a roller skating party. My sister rented out the rink and we have SO MUCH FUN! I absolutely love roller skating and it’s linked with some of my happiest childhood memories. Growing up, every weekend my best friend and I would go to the roller rink. They had weekly races and squat races with a partner and Nicole and I took home 1st or 2nd place every week, and 1st in every squat race (we were partnered for the squat race.) Somewhere in my keepsakes I still have a series of race ribbons.

As an adult it was just as much fun! And both of my kids are begging to go back. My son told me last night that roller skating is one of his favorite things in the world now.

It got me thinking about the things from our childhood that we leave behind, but maybe we shouldn’t have. Skating around the rink was pure joy for me yesterday, and there is no reason I can’t continue to experience that. Jesse used to play weekly roller hockey games with all of his friends and for him skating brought back all of those great memories and experiences.

What did you love to do as a child that you might still enjoy today? My list is pretty long: roller skating, ice skating, bike riding, singing, creative writing, acting, camping, obstacle/ropes courses, hiking trips.

When I look at that list, all of those things are experiences I can still enjoy today. In fact, they would add joy to my life. What can you add to your life that will bring you joy? Perhaps that’s a question we should ask ourselves more often.

Have a wonderful day, and I will see you soon with a new workout.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Interval Timer: 28 Rounds of 35 seconds Cardio- 50 seconds Max Reps

Squat
Split Squat: Right
Split Squat: Left
Side Lunge: Right
Side Lunge: Left
Surfer
Russian Kicks
Burpees
Lunge Lift: Right
Lunge Lift: Left
Table Taps
Side Plank: Right
Side Plank: Left
Angel Abs
Toe Reach Situp
Surfer
Russian Kicks
Burpees
Lunge Lift: Right
Lunge Lift: Left
Alternating Curl
Tricep Extension
Weighted Cactus
Warrior III Row: Right
Warrior III Row: Left
Low Jacks
Pendulum Squat: Right
Pendulum Squat: Left

Home Workout with Dumbbells, Workout video and exercise tutorial — Squat: Part 1

Squat. Home Workout with Dumbbells, Workout video and exercise tutorial — Squat: Part 2

Split Squat. Home Workout with Dumbbells, Workout video and exercise tutorial — Split Squat: Part 1

Side Lunge. Home Workout with Dumbbells, Workout video and exercise tutorial — Side Lunge

Surfer Jumps. Cardio. Home Workout with Dumbbells, Workout video and exercise tutorial — Surfer

Surfer Jumps. Home Workout with Dumbbells, Workout video and exercise tutorial — Surfer: Part 2

Cardio burn, kicks. Home Workout with Dumbbells, Workout video and exercise tutorial — Russian Kicks: Part 1

Alternative cardio exercise. Home Workout with Dumbbells, Workout video and exercise tutorial — Russian Kicks: Part 2

Burpee. Home Workout with Dumbbells, Workout video and exercise tutorial — Burpee: Part 1

Lunge. Home Workout with Dumbbells, Workout video and exercise tutorial — Lunge Lift: Part 1

Lunge Lift. Hamstrings, glutes and thighs exercise. Home Workout with Dumbbells, Workout video and exercise tutorial — Lunge Lift: Part 2

Table Tap exercise for the legs, glutes, back and shoulders. — Table Tap: Part 1

Table Tap Exercise for legs, glutes, back, thighs and shoulders. — Table Tap: Part 2

Side Plank for the core, oblique and love handles. Home Workout with Dumbbells, Workout video and exercise tutorial. — Side Plank

Angel Abs. core exercise for every muscles in the core. — Angel Abs: Part 1

Toe Touch Situp. Core exercise. — Toe Touch Situp: Part 1

Toe Touch Situp: Part 1 — Toe Touch Situp: Part 2

Alternating Curl with Dumbbells. Exercise for stronger biceps. — Alternating Curl

Cactus exercise with dumbbells. Exercise for stronger and more defined arms, shoulders and back muscles. — Cactus

Warrior III Row. Arms, shoulders, legs, thighs, hamstrings and glutes exercise. — Warrior III Row: Part 1

Low Jack, exercise for cardio and thighs. — Low Jack: Part 1

Pendulum squat exercise for inner and outer thighs and butt muscles. — Pendulum Squat: Part 1

10-Minute Low Impact, Lower Body Workout: No Equipment

Please follow and like us:

Hello Everyone!

Welcome to a fantastic lower body workout. This one is low impact so you won’t be jumping up and down. We are focused on both strength and functional mobility during this routine.

I love these quick workouts, because they are so versatile. You can get in one round if you’re short on time, repeat it, stack with with another workout or pair it with some cardio. This one also includes unique lower body exercises. We are doing lots of single leg exercises to maximize strengthening and help to alleviate any muscular imbalances.

My workout week has also included three days of yoga and two martial arts classes. My focus is on health, movement and consistency. I’m not worried about motivation or “feeling like” getting in a workout. I’m focused on routine, consistency and energy. When you stay in motion it is easier to remain that way. This is true across the lifespan. When I have patients who come to me for rehabilitation (primarily geriatrics, but not always) the ones who have already established healthy routines usually have an easier recovery.

It’s fun to focus on short term goals. Right now I’m working on inversions, headstands, handstands, arm balances. I’m doing that because it’s something fun to focus on and progress with, but achieving a handstand doesn’t do anything significantly in the long term. What gives me long term impact is showing up and making healthy choices most days, whether that’s exercise, nutrition, meditation, time off, or whatever else I need.

I encourage you to use your short term goals to keep moving forward, but don’t forget to look at the big picture. The big picture is your health and mobility impact every moment of your day and your quality of life.

I have also been incorporating daily meditation into my routine. There is so much science and research to back up the benefits of meditation. I am a big fan of the Insight Timer app meditations.

I really hope you enjoy this workout. Let me know what you thought of it and how your lower body feels when you are done. Did you have a favorite move, or one that you found most challenging? I love sharing with you and hearing how the workout are impacting you.

Have a wonderful day, and I will see you soon with a new workout.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Interval Timer Set for 10 Rounds of 50/10

Max Reps during each 50-second interval, 10 seconds of rest.

Chair Toe Taps (Rotation and Abduction): Right
Chair Toe Taps (Rotation and Abduction): Left
Warrior III Floor Taps: Right
Warrior III Floor Taps: Left
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left
Hydrant: Right
Hydrant: Left
90/90 Back Leg Rotation: Right
90/90 Back Leg Rotation: Left

Repeat up to 3X or pair with another workout.

Lower Body Mobility and Strength Exercise for inner and outer thighs — Chair Toe Taps

15-Minute Full Body Workout: Move & Groove to a Strong and Healthy New Year

Please follow and like us:

Hi Everyone!

Welcome to a brand new workout and a brand new year. I’m excited for the year ahead and it felt wonderful to start off strong by filming a new workout. The full length workout video and photo tutorial are below.

Fresh Starts

It’s that time of year when people are thinking about new beginnings and fresh starts. When I look back on the last year it was kind of a blur. I don’t want to feel the same way about this year. So I am setting some intentions to improve my health (and the health of my family) and energy level.

I’m starting out by focusing on the first three months of the year. I want to be consistent and intentional with my movement and make health choices that improve my energy. I started today by making nutrition and movement a priority. Both of those areas have been challenging for me over the past year. As the lyrics to Long December say, “There’s reason to believe, maybe this year will be better than the last.”

Here’s the thing, you can’t just hope that things get better. You need to take an active role in making it so. Yes, things will happen that are outside of your control, but you still have power in your own life to create change. Maybe that’s 15-minutes of exercise, or 5-minutes of breathing, meditation or prayer. Little things have a big impact over time. Sometimes when things get difficult or we are very tired, focusing on the little things instead of the big picture can make things more manageable.

So take all of the motivation you have at this moment in time and use it! Let it carry you as far as it goes. But when the day comes when you wake up and don’t have that motivation don’t let it derail you. Remember that you have the power to choose, and pick a small step that will keep taking you forward toward health, happiness, or whatever else you are pursuing right now.

I would love to hear about your intentions for the year. Share them in the comments below.

Melissa

The Workout:

*During the workout video I say we are done after Angle Abs and start marching in place, but I was wrong (Sorry!) the workout finishes with Superman Pushups.*

Mobility Ankle Tap
Supergirl Pushups
Leg/Hip Lift
Burpee
Chair Cactus
Alternating Leg Circles
Sit Thru
Rotating Plank
Leg Scissor
Switch
Beast Walk
Tik Tok/ Windshield Wiper Abs
Spiderman Jump (or normal squat jump)
Angel Abs
Superman Pushups

Repeat up to 3X

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

10-Minute Dumbbell Workout: Total Body

Please follow and like us:

*This post may include affiliate links. We will earn a commission through any orders placed through the links, but it won’t change the price for you.

Hi Everyone!

Grab some dumbbells and great ready for a quick, but fantastic and effective workout. One round of today’s workout will only take 10-Minutes. So do it once, or repeat it for a longer more intense workout. I

I only went through this workout once, but I also took a 45-minute martial arts class earlier in the day. I definitely plan on repeating this workout and aiming for 3-rounds. I have to admit, even one round of this workout got my legs sore. So I definitely need to incorporate more weight training into my workout routines.

Jesse has a fun weighted workout that we will be filming and sharing with you soon. If you have any other workout video requests please let me know in the comments below.

I have to admit, I wasn’t very enthused when it was time to film this workout. Not because of the workout (it’s great!), but I was feeling really bloated and tired. It took a little extra mental effort to convince myself to show up and get on camera, but I’m glad I did. I felt so much better after getting in a good workout.

Martial Arts Update:

Photo from my recent promotion to Brown Belt in Tang Soo Do.

As of November 2022, Jesse and I are both brown belts, and our son is a yellow belt. It’s been fun to learn and practice these skills as a family.

I’m currently working on my back wheel kick (also called a spinning back heel kick) along with forms, self defense and other skills.

It’s a fresh area of learning and fitness. As you can tell by the 1000+ unique workouts I’ve shared here, I enjoy learning and trying new things.

Setting Healthy Boundaries: Helpful Reading

In the yoga class I teach, one of my favorite discussion topics is: honoring your needs by developing healthy boundaries. I recently read a great book called Set Boundaries, Find Peace by Nedra Glover Tawwab. I found it to be a very useful and accessible book. The advice was helpful and direct, and it included lot of exercises to implement each topic area.

If this is an area that speaks to you, I definitely recommend checking out this book. Even when it comes to physical health and setting aside time for your workouts it’s important to have boundaries in place so that you can prioritize your own health. Many people struggle to make time for self care due to boundary issues. (Boundaries aren’t the only challenge in creating a routine for your health, but it’s one area that a lot of people struggle with.)

If you have any great reading recommendations to share, please do so in the comments. I’m an avid reader and I enjoy books from almost every genre.

Have fun! I will see you soon with a new workout soon! I hope you’ve been enjoying the new content and workouts I’ve been sharing.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Row, Row, Squat
Wide Leg Side Lunges (Alternating)
Overhead Press to Romanian Deadlift
Goddess Elbow Tap
Kneeling Leg Curls: Right
Kneeling Leg Curls: Left
1/2 Burpee
Knee Drop Boat
Down Dog Weight Slide
Cactus Squeeze

Repeat up to 3-5X

Full Body Workout: NO Equipment Home Exercise Routine with Full Length Video

Please follow and like us:

Hello Everyone!

Are you ready for a fantastic workout that doesn’t require any equipment? I hope you said YES! because I am excited to share my workout with you. This is a fun and challenging full body routine. We are going to use some unique exercise moves and compound movements to activate the entire body.

You will find the full length workout video below, along with the photo tutorial for each exercise. Remember, you can modify any movement as needed. I demonstrate some modifications in the workout video. Challenge yourself while listening to your body. It’s important to find the balance between the two so that you are improving yourself instead of pushing to the point of injury.

Focus on getting in maximum repetitions while maintaining good form for each exercise. I paired one round of this workout with a walk on the treadmill. I kept the walk simple: 4.0 Speed, 2% Incline, 35 Minutes. Nothing crazy, but a little bit of extra movement to cap off the day.

If you love workouts like this, but want something a little bit longer check out my 40-Minute Total Body Workout: https://www.benderfitness.com/2021/11/full-body-workout-arms-legs-core-and-glutes-40-minute-exercise-routine.html

I love to keep my workouts interesting and fun. I hope you enjoy the new moves. Let me know if you had a favorite, or an exercise that you found most challenging! If you share you workouts to social media be sure to tag me in your posts so I can root for you and share some encouragement. It makes me so happy to see people hitting goals and feeling stronger and healthier.

Have fun! I will see you soon with a new workout!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Set your interval timer for 15 rounds of 10/50 (or just follow along with me!)

Plank to Beast March
Stir the Cauldron
Beast Elbow Tap
Side Plank March (Right)
Side Plank March (Left)
Lateral Hop and Leg Lift (Alternating)
Lunge Hip Tap to Jump (Alternating)
Frogger Pushup
X-Jump or Jumping Jacks
Single Leg Rainbow Taps (Right)
Single Leg Rainbow Taps (Left)
Side Plank Reach (Right)
Side Plank Reach (Left)
Rainbow Reach Crunch
Plank Oblique Step Kicks

Repeat up to 3X

360 Degree Lower Body Workout for Glutes & Thighs

Please follow and like us:

Hello Everyone,

I hope you are ready for a fantastic and effective lower body workout. This routine is going to work your glutes and thighs from every angle with some fun and unique exercises. I use a dumbbell in this routine. You can grab a dumbbell, use body weight or even incorporate some exercise bands.

It’s wonderful to have a routine that you can modify as your progress.

I warmed up with some jump rope. It’s a great way to get the heart rate elevated, the body warm, and the lungs and muscles ready to work.

Jump Rope Warm Up — Action Shot during my jump rope, warm up.

If you are looking for a longer workout today, you can repeat this one or pair it with one of my other workouts. If you haven’t tried my new Core Galore workout yet, that would make a great routine pairing. My husband combined both routines last night and said he got in an amazing workout. You can find the core workout here: https://www.benderfitness.com/2022/11/abs-galore-total-core-workout-no-equipment-low-impact-apartment-friendly-exercise-routine.html

I think this is one of the best lower body workouts that I’ve written in a while. Hopefully you find it as effective as I did! It was challenging and fun at the same time.

Also, make some choices you feel healthy about today. It can be staying hydrated or taking a moment for mediation or prayer. Just do a little something extra that promotes your health and well being. Sometimes those little things make a big difference in how we feel throughout the day.

I really hope you enjoy today’s workout and that you feel amazing after you go through it. See you soon with more new routines!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Warm-Up:

Set Your Interval Timer for 5 Rounds of 10/50 for the Warm Up and Cool Down.

Warm Up:
1. Jog
2. Side Leg Swing
3. Side Leg Swing
4. Head Tap Squat
5. Frankenstein

Repeat 1-2X until you feel warmed up and ready for your workout!

The Workout:

Workout Breakdown:

Squat to Lunge Hip Rotation
Side Lying Leg Adduction: Right
Side Lying Leg Adduction: Left
Side Lying Front/Back Tap: Right
Side Lying Front/Back Tap: Left
Butterfly Glute Bridge
Weighted Squat Walk
Lunge to Single Leg Deadlift: Right
Lunge to Single Leg Deadlift: Left
Weighted Switch
Extended Clam: Right
Extended Clam: Left

Repeat up to 3X

Abs Galore: Total Core Workout – No Equipment, Low Impact, Apartment Friendly Exercise routine

Please follow and like us:

Hello Everyone!

Welcome to today’s workout. Today we have a fantastic core workout on the agenda! Even though this workout routine is focused on working the core from every angle, I utilized plenty of compound exercises so there is still a full body benefit to this workout.

I felt amazing when I finished this routine. I used some new movements that kept things interesting and enjoyable.

Challenge yourself to get in maximum repetitions during each interval, with good form. If you need to stop, that’s fine, but get right back into the routine as soon as you are able. You can also modify as needed. Learning to listen to your body and recognizing when to push harder, and when to rest a little more is like a super power. You are capable of so much, but it requires the right balance of training hard and resting well.

As always, you will find the full length workout video below, along with the workout breakdown.

Reverse crunch: mobility and strength exercise for the core, shoulders and hips

So what are the benefits of strong abs? Better posture, less back pain, improved balance, stability during other functional movements and exercises. A strong core is foundational to most of your balance and movement patterns.

Life Update

Things are finally starting to settle back down in our household (fingers crossed!) Now that everyone is healthy again I am re-focusing on filming new workouts.

We have also continued with our martial arts training, which has me very motivated to improve my flexibility and mobility. Martial arts requires different movement patterns and areas of flexibility. So you can look forward to some new mobility based exercise routines to show up on my blog.

Practicing karate, side kick with punching bag — Practicing martial arts

I’m not feeling as strong and healthy as I usually do, but I know that it’s just a matter of putting in consistent work. I’ve had so many irons in the fire, for so long that I got a bit burned out and needed a season of rest. But now I’ve gotten to the point where all that rest just made me more tired and it’s time to get moving again.

I know a lot of people are struggling right now, so if you are one of them: we’ve got this. Let’s get moving together.

I really hope you enjoy today’s workout and that you feel amazing after you go through it. See you soon with more new routines!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Hip Tap Leg Raise: Right
Hip Tap Leg Raise: Left
Down Dog Toe Tap to Side Plank: Right
Down Dog Toe Tap to Side Plank: Left
Double Heel Tap/Knees to Chest
Beast Heel Tap
Temple Tap Abs
Side Plank Bicycle: Right
Side Plank Bicycle: Left
Heel Tap Abs
Alternating Reverse Plank Crunch
Crab Heel Press: Right
Crab Heel Press: Left
Cat Cow
Up/Down Dog

Go through once or repeat up to 3X

Best Quick 10-Minute Core Workout

Please follow and like us:

Hello Everyone!

Welcome to an amazing, quick workout to help you get stronger, more defined abs! This core routine works overtime in just ten minutes per round. Each exercise is focused on working the core from various angles to recruit all of the muscles in your abdomen. It also incorporates some cardiovascular variations to build a great burn and sweat.

These compound movements will give you a full body benefit and cardiovascular burn, while also strengthening and building lean muscle through the core.

I also included a second video below. It’s a bonus dip station. It’s a great bonus burn or standalone workout. Both can be repeated up to 3X if you are looking for a more intense burn. I haven’t used my dip station in quite some time, so I am excited to bust it out and go through this routine.

On core workout days, I like to go through the workout 1-2X and pair it with some cardio, but I love that these quick workouts are super versatile.

Lunge exercise from a total body cardio hiit workout

If you absolutely love core workouts, be sure to check out the Core section of my blog HERE. If you are looking for an awesome Cardio routine to pair this workout with you can find those HERE. This 15-Minute Cardio HIIT Workout is great option: https://www.benderfitness.com/2017/01/15-minute-cardio-hiit-fat-melting-workout-no-equipment.html

I hope that you enjoy today’s workout! Core workouts are one of my favorite types of routines to write. I enjoy them all, but having a strong core helps you build an amazing, strong foundation for all of your other exercises.

Don’t forget to support your workouts by staying hydrated and eating some delicious, nutrient dense meals. If you need some recipe ideas I’ve got you covered. This Frittata Recipe is a favorite in our house: https://www.benderfitness.com/2022/04/delicious-healthy-frittata-recipe.html or you can scroll through some recipe ideas here: https://www.benderfitness.com/category/recipes.

I have some more recipes and workouts to share, so keep your eyes peeled and be sure to check back here. I would love to hear your thoughts about today’s workout in the comments, or if you tag me in your social media posts. I enjoy cheering you on and reading your comments.

See you soon! Don’t forget to have fun and take a moment to appreciate your health, and the physical and mental fortitude that brought you here to workout with me today.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Max reps during each 50 second Interval, 10 seconds of rest between exercises.
1. Mountain Climber
2. Russian Twist
3. Frogger
4. Crunch & Tap
5. Russian Kicks
6. Temple Tap Abs
7. Plank Jacks
8. Heel Tap Abs
9. Donkey Kick
10. Hip Lift

Repeat 1-3X

1. Reverse Pushup
2. Leg Raise
3. Ab Twist
4. L-Lift
5. Tick Tock Abs

Repeat 1-3X

30-Minute Total Body Workout with Cardio – No Equipment

Please follow and like us:

Hello Everyone!

Welcome to a brand new week. Let’s all send some positive thoughts toward this week being better than the last! Below you will find the full length workout video for an amazing full body workout. This routine uses some of the best exercises for your entire body, and several unique exercise moves that will challenge you (in a good way!) to build strength and mobility.

We are using cardio and strength building intervals to maximize this workout. It’s a great burn that will help you build lean muscle mass at the same time. We are also working on our overall mobility to keep our joints and body healthy and happy.

Life Update…The Struggle has been Real:

I don’t know about you, but the last month and a half has hit our household hard. It felt like a 1-2 punch with a spinning back kick follow up. My husband had three surgeries and was in the hospital for complications from the first surgery. He is doing great now, thankfully! Last week my son was diagnosed with pneumonia and a double ear infection, and now I am pushing through a sinus infection.

I am desperately looking forward to everyone in our household being healthy and having energy again. It has felt a bit like we have one day of normalcy followed by weeks of illness.

I made a commitment to getting back into the flow of filming and sharing new workouts, and that has certainly been a struggle lately, BUT I’ve been able to film a lot of shorter workout tutorials to share on Pinterest. Eventually, each of those tutorials will be part of a longer, full length workout that will be shared here. So there is still a grand plan, everything has just fallen behind the health and wellness of my family (and managing our other jobs).

I hope that my life update didn’t bring anyone down. I really try to keep things positive here, because there is so much struggle in the world. It’s nice to have someplace to show up and focus on building health and joy. But I also want everyone to know that even when things get hard, even when you need to take a break or a step back, your health is worth working on. The important thing is that you come back to the workouts. That you recognize when other things need your attention, but you also remember that your health and fitness impacts everything that you do. It’s the reason that you keep coming back and putting in the work, whether it’s a 10-minute HIIT or a 60-minute yoga flow, it all counts.

My work involves teaching kinesiology classes that have a physical activity component so I do have some exercise routinely built into my week even when things get crazy, but I feel so much better when I get in daily movement.

What inspires you to move when your life gets crazy? Share with me in the comments. You never know who you might inspire.

See you soon!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Interval Timer: 21 Rounds of 35/50

Side to Side Hop and Reach
Speed Skaters
3-Point Forearm Plank Taps
Reverse Plank Hip Taps
5-Star Froggers (Frogger to Superman)
Kneeling Leg Lift to Runner’s Lunge: Right
Kneeling Leg Lift to Runner’s Lunge: Left
Cat Bow/Knee to Nose: Right
Cat Bow/Knee to Nose: Left
Rotating Chair Pose
Warrior III Pulse: Right
Warrior III Pulse: Left
Staggered Leg Hip Tilt: Right
Staggered Leg Hip Tilt: Left
Frogger Forward/Back Burpees
Down Dog to Dolphin
Crossed Leg Lifts
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left
Thoracic Reach Through
Prone Cross Step

You can repeat this workout for a total of 2 Rounds if you want a longer workout.

core exercise demonstration: staggered leg hip tilt

60-Minute Yoga Flow for Strength, Mobility, Balance and Flexibility

Please follow and like us:

Hello Everyone!

Today’s workout is a wonderful yoga flow that focuses on building strength, mobility, balance and flexibility. We will be using a variety of poses to move our bodies through a range of motion for each joint. You will find the full length yoga flow video below.

As always, its important to listen to your body during your yoga flow. Go where your body allows. Challenge yourself without forcing anything. Every human has different areas of tightness or mobility and flexibility improves with practice and time. If a particular pose feels difficult or easy thats okay. Yoga moves our bodies in ways we aren’t used to and it can increase our awareness of areas that might be tight or stiff.

Yoga chair pose with heels lifted — Chair pose with heels lifted.

Meditation:

Meditation is a powerful tool for improving focus, calm and mental clarity. My yoga students usually tell me that they get as much (or more!) out of the meditation practice as they do the physical postures of each yoga flow.

If you are just starting out with a beginner meditation practice its not uncommon to have monkey brain. That means your thoughts jump from place to place and your are just following them around. Through practice you realize that you don’t have to engage with every thought that pops into your mind. This is a powerful tool for focus, but it does take consistent practice to develop.

I recommend ending this flow with a meditation. You can meditate on your own or with this free meditation from Insight Timer: https://insig.ht/Q5jEbOFHyub

Sitting on the yoga mat getting ready to meditate — I hope that you enjoy today’s yoga flow. I have more new workouts headed your way. Let me know in the comments what type of workout you are most excited to see next. If you haven’t tried my newest 12-minute Dumbbell Workout be sure to checkit out here: https://www.benderfitness.com/2022/10/12-minute-dumbbell-workout-fun-effective-exercises-for-stronger-more-defined-shoulders-arms-legs-glutes.html

I would love to hear how today’s yoga flow went for you, so feel free to comment with your thoughts. The best way to help keep BenderFitness going is to like, comment, share and subscribe. So if yiu can do any of those things we greatly appreciate it.

See you soon!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Yoga Flow:

Lemon Pepper Shrimp Vegetable Soup Recipe: Healthy, Delicious and Easy!

Please follow and like us:

If you love soup, shrimp and vegetables you are in for a treat! This recipe is so delicious that I’m drooling a little bit just thinking about it. It was a hit with the entire family, and both kids requested second helpings.

Ironically, I came up with this recipe because I was very behind on grocery shopping and needed to work with whatever I had left in the fridge and cabinets. So I got creative with the foods I had on hand. If you aren’t a fan of shrimp you can substitute chicken or another protein of choice. I’m looking forward to making this recipe again. It was quick, healthy, simple to make and mouth watering-ly delicious.

Ingredients:

Lemon Pepper Shrimp Vegetable Soup

Broth -12 cups of Chicken Broth
3 Bell Peppers sliced – I used red, orange and yellow
2 onions sliced
Fresh Baby Spinach chopped – approximately four handfuls
1 can chick peas rinsed
Large raw shrimp (peeled)
1 lemon, zested and sliced
Garlic to taste
Lemon pepper seasoning
Salt
Pepper
Oregano
Optional: sprinkle with Parmesan cheese when serving

The Recipe:

Step 1: In extra virgin olive oil sauté minced garlic, onions, and peppers until soft. Add chopped spinach, oregano, salt and pepper to taste. — **Step 1:** In a large soup pot, add extra virgin olive oil and sauté minced garlic, onions, chickpeas (also called garbanzo beans) and peppers until soft. Add chopped spinach, oregano, salt and lemon pepper seasoning to taste.

Vegetable Soup base. Chicken Broth, bell peppers, onions, garlic and chopped spinach. — Lots of delicious and colorful vegetables.

Step 2: When Vegetables are cooked add broth into the pot. Warm broth and vegetables over medium heat.

Lemon Pepper Shrimp with Lemon Zest cooking in Extra Virgin Olive Oil

Step 3: In a separate pan, over medium heat, cook peeled shrimp in extra virgin olive oil, garlic and zest of one lemon. (*For extra flavor you can add a pat of butter, but this is optional).

Do not overcook shrimp. You can add lemon pepper seasoning for extra flavor if desired.

Step 4: When the shrimp is cooked and the broth is heated your meal is ready to serve! Put everything together in a bowl. Add a slice of freshly squeezed lemon for extra flavor.

Optional: Top with some fresh Parmesan cheese when you serve. You can also add cooked rice if you want a denser soup.

Enjoy your meal!

12-Minute Dumbbell Workout: Fun & Effective Exercises for Stronger, More Defined, Shoulders, Arms, Legs & Glutes

Please follow and like us:

Welcome to a Fantastic Workout for your arms, shoulders, legs, thighs and glutes. This exercise routine uses dumbbells for resistance training to build strength and muscle definition. We will be doing some of the best exercises to build strength in the upper body and lower body, with some fun movement variations to keep the exercises fresh and interesting.

One round of this workout is only 12-Minutes, so this is a fast and effective exercise routine that will help you build strength and definition in the upper and lower body. The first half of this exercise program is focused on the arms and shoulders. The second half is focused on the legs and glutes. You will feel the burn with these amazing leg and butt sculpting exercises. The exercises are low impact so there is no jumping or plyometric moments in this routine. This exercise routine is great for beginners. It will be challenging, but doable. The Beast Heel Press Move can be modified if necessary, by placing the bottom knee on the floor throughout the movement. Remember, there is always a way to modify a workout to make sure it is working for you.

You will find the full length workout video and exercise photo tutorial below.

In addition to filming new workouts, I’m also re-focusing on nutrition and getting in delicious and healthy meals. Keep your eyes posted, because I will be sharing some great new recipes. If you follow BenderFitness on Pinterest you might have seen some of these meal ideas already.

Sweet Potato and Chickpea Spinach Salad: https://pin.it/2SS7C8E

I’m working on filming new workouts and recipe tutorials so be sure to check back regularly. It took me three attempts to film this workout (which is why I’m in a different outfit for some of the tutorial photos.)

We have hit a lot of road blocks and hurdles lately. When that happens it’s important to keep moving forward. In the past month my husband had three surgeries and both of my kids got sick. The silver lining is that everyone is healthy now and that fact fills us with extreme gratitude.

Your health impacts every moment of your day. Being physically active is a blessing. Sometimes we (myself included) forget that, and think of exercise as a chore. Exercise, strength, mobility…those are amazing privileges. Movement is what we do to maintain and improve our health, and it impacts your quality of life every single day.

So enjoy, and remember to practice gratitude. The more you practice it the easier it becomes (and it helps improve your life satisfaction!)

Let me know what you thought of the workout. Did you have a favorite exercise? One that challenge you the most? Leave me a comment, share or click like. Those little things mean a lot.

Have fun!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Equipment: Two Dumbbells

Around the World
Shoulder Press
Lateral Raise
Bicep Curl
Tricep Drop
Halo
Warrior Deadlift: Right
Warrior Deadlift: Left
Goblet Squat with Heel Raise
Beast Heel Press: Right
Beast Heel Press: Left
Rotating Chair

6 Home Workouts to Try This Week

Please follow and like us:

Hi Everyone!

This week I have 6-Workouts on my agenda.

Each of these workouts is 40-Minutes long. We are using lots of compound exercises and movements that don’t require equipment. All you need is a little bit of space and a yoga mat or floor surface that you are comfortable working out on.

Below each video you will find a link to the full workout breakdown.

I’ve been working through some of my throwback workouts over the last two weeks as a way to get back on track with my workout schedule. The change in my energy level has been wonderful. It’s an unfortunate reality, but when I’m not working out my energy dips super low and I don’t want to do anything except lay around. When I get myself moving again I feel an immediate improvement in my energy levels. As soon as I finish a workout I notice how happy, energized and positive I feel. In turn I am then more motivated to workout.

Post-yoga #flowglow (heart filter courtesy of snapchat).

I plan to film new workouts this week. My sister is getting married at the end of the week, and lots of family will be in from out of town so I need to be very intentional about how I use my time. I’m in the wedding so I am working out Sun-Friday and taking the weekend off.

Remember, you need to workout consistently, but your life should not revolve around your workouts. They should just be a regular part of your life without preventing you from fully participating in everything else you love (or need to do).

For example, this weekend I helped my mom move. While it wasn’t an “official” workout, functional activities like carrying heavy boxes up and down multiple flights of stairs is definitely a great way to get in exercise. Bonus: I was able to carry furniture and boxes without getting sore or tired, because I exercise and stay active regularly.

Exercise improves your ability to participate fully in your own life. This is what motivates me to stick with it even when I’m not actively working toward a specific fitness goal (like a faster 5K or maximum number of pull-ups).

Right now, what is your workout motivation? What makes you show up and put in the work? There’s no right or wrong answer, but knowing your reason is a great way to stay motivated.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Workout 1:

The Breakdown: https://www.benderfitness.com/2020/04/total-body-sculpt-workout-no-equipment-home-exercises.html

Workout 2:

The Breakdown: https://www.benderfitness.com/2020/04/total-body-sculpt-2-no-equipment-home-workout.html

Workout 3:

The Breakdown: https://www.benderfitness.com/2020/04/total-body-sculpt-workout-3-best-full-body-cardio-burn-exercises-full-length-workout-video.html

Workout 4:

The Breakdown: https://www.benderfitness.com/2020/04/total-body-sculpt-workout-4-great-results-no-equipment.html

Workout 5:

The Breakdown: https://www.benderfitness.com/2020/04/total-body-sculpt-workout-5-effective-no-equipment-home-workout.html

Workout 6:

The Breakdown: https://www.benderfitness.com/2016/11/40-minute-power-yoga-fitness-sculpt-sean-vigue-melissa-bender.html

Time to Rest! Enjoy your rest day and come back next week for a new workout schedule!

20-Minute Home Workout: Sculpted Abs/Core, Fat Burning Workout -No Equipment Needed

Please follow and like us:

Hi Everyone!

I have a fun throwback workout on the agenda for today. This 20-Minute Plank, Push-up, Burn Workout is fantastic for building stronger, more sculpted abdominal muscles. When I filmed the workout I did jump rope for the cardio bursts, but you can also choose to do high knees or marching in place as an equipment free option. You can even simulate jump roping, by doing the same motion without the jump rope.

These days I am usually working out with a little one around, so I will do high knees or rope-less jumping today to make sure no one gets hurt.

We are going to be activating the core from every direction to make sure we challenge every muscles of the mid-section. You can go through it once, or repeat it up to three times.

This evening I will also be teaching a yoga class. So, if you would like to add a yoga flow to your workout today you can find a great stretch and body scan meditation here: https://www.benderfitness.com/2022/05/full-body-yoga-stretch-45-minutes.html

This weekend we celebrated my sister’s bachelorette party with a weekend lake house trip. I didn’t get to film any workouts while I was up there (although the location would have been amazing for some videos). I will be filming new workouts this week, so stay tuned.

Sitting on a pier with my sisters over looking a lake and meditating

Let me know how today’s workout goes for you and if you had a favorite move. You can do one round or repeat it for a longer, more intense workout.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

15 rounds of 30/50.
My cardio of choice was jumping rope, but you can also choose High Knees.
*Cardio
1. Toe Touch Push-ups
*Cardio
2. Side Plank Knee/Lift (right)
*Cardio
3. Side Plank Knee/Lift (left)
*Cardio
4. Reverse Plank Leg Lift
*Cardio
5. Criss Cross Plank
*Cardio
6. Elevator Plank (right)
*Cardio
7. Elevator Plank (left)
*Cardio
8. Dive Bomber
*Cardio
9. Windshield Wiper Plank
*Cardio
10. Plank Jack Push-up
*Cardio
11. Knee Drop Plank
*Cardio
12. Supergirl Push-up
*Cardio
13. Heel Press Plank (right)
*Cardio
14. Heel Press Plank (left)
*Cardio
15. Rotating Push-ups

Repeat 1-3X

Exercise Description:

Toe Touch Push-Ups:
Start in Plank Position. Reach your right hand back to touch your left foot, while lifting the hips.
Return to Plank position, complete a push-up.
Repeat on Opposite Side.
Video Tutorial here: Toe Touch Push-Up

Side Plank Knee/Lift:
Start in Side Plank. Lift the leg (as you would in a jumping jack).
Bring the Knee in Toward your Chest.
Return to starting position. Complete all reps on the right, and then repeat on the left.

Reverse Plank Leg Lift:
Start in a reverse plank position. Lift the hips to form a straight line from heels, to hips to shoulders.
Place hands below shoulders.
Hold this position, or increase the intensity by alternating leg lifts.
Keep the hips lifted and core tight throughout each exercise.

Criss-Cross Plank:
Start in plank position. Bring the right knee in toward the left elbow.
Keeping the knee forward transition it toward the left elbow.
Return to plank.
Bring left knee in toward right elbow, and then across to the left elbow.
Continue to alternate sides.

Elevator Plank:
Start in plank position. Bring your right knee in toward your right arm.
Move your knee up and down from wrist toward arm pit.
Keep the core strong and engaged though out the exercise.
Repeat on the other side.

Dive Bomber:
Transition from Plank to Down Dog Position.
Bend both arms and sweep the chest toward the floor.
Allow the hips to follow as you push forward to Up-Dog.
Bend the arms to return to starting position and repeat.

Windshield Wiper Plank:
Start in Plank Position (on forearms or extended arms).
Alternating legs, take a step out to the side, and return to plank position.

Plank Jack:
Start in plank position.
Jump Both Feet out as you would in a jumping jack.
Hold Plank or add a push-up.
Return to starting position and repeat.
Video Tutorial Here: Plank Jack.

Knee Drop Plank:
Start in a forearm plank with hands clasped.
Form a straight line from heels, to hips to shoulders.
Keep the hips in the same position and bend the knees to just above (or lightly touch) the ground.
Keep the core strong and tight.
Return to starting position and repeat.

Supergirl Push-Up:
Start in Plank.
Reach Right Arm and Left Foot toward opposite walls.
Return to Plank. Optional: Complete a push-up.
Return to plank.
Reach Left Arm and Right Foot.
Repeat, alternating sides.

Heel Press Plank:
Start in a Forearm Plank.
Bend Right Knee, Flex the Foot, and Press your Heel to the Ceiling.
Continue to pulse and press.
Complete full cycle, and repeat on the opposite side.

Rotating Push-Ups:
Start in Plank Position with feet hip distance or slightly wider apart.
Complete a Push-Up (optional).
Rotate into a right side plank, coming onto the sides of the feet.
Reach the left arm up toward the ceiling.
Return to Plank.
Complete Push-Up (optional).
Continue to alternate sides.

15-Minute Low Impact Full Body Workout: On the Mat – Hotel and Apartment Friendly Exercise Routine

Please follow and like us:

Hello Everyone!

Welcome to a new workout! I filmed this workout live on Facebook a couple of days ago. This is an amazing full body workout with some of the best equipment free, low impact exercise moves. We start out this routine focused on the core, then move to lower body, and finish with arms/shoulders and back.

It’s short, but very effective. You can do this on its own once through, repeat it, or pair it with another workout or some cardio. Make it workout for whatever time you have.

Make exercise a part of your normal habits and schedule. The best workout is one that you can realistically get in on a consistent basis.

Working out at home with my baby and cat

I’m striving to stay consistent with sharing new workouts, which is something I’ve been struggling with lately. Parenting young kids and working makes things pretty crazy at times. I’m glad that my kids and cats enjoy being around me so much. Even when they make working out a bit wild.

Now that I am getting back on track with consistent workouts, I’m also ready to start turning my attention back to nutrition. Less convenience food and more home cooked meals will be great for the entire family. We always have a home cooked dinner, but my other meals and snacks have included more processed or prepared foods than we normally have.

It takes some dedication and planning to get in healthy meals and workouts. Pre-kids I could always do a late night workout or fit in my exercise when it was convenient. Meal prep and cooking extra food for leftovers was simple. Now it takes a lot more intention and effort. It’s worth it though. I’m already noticing improvements in my energy level and motivation. When I move more, I have more energy and want to do more. It’s an all around win: Healthy habits beget more healthy habits.

I hope you enjoy today’s workout and the new workout I posted earlier this week. Let me know if you enjoyed it and if you had a favorite (or most challenging!) exercise from this routine. I added some fun new moves that I hope you enjoy.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Reverse Crunch Hook
Plank Twist Step (alternating)
Supine Heel Tap Reach: Right
Supine Heel Tap Reach: Left
Super Swim
Leg Series: Right
Leg Series: Left
Quadruped Side Circles: Right
Quadruped Side Circles: Left
Quadruped Heel Press: Right
Quadruped Heel Press: Left
Down Dog Press
Tricep Pushups: Right
Tricep Pushups: Left
Plank Cross Tap Reach: Alternating Sides

Repeat up to 3X

Fast Total Body Workout: 11-Minutes Per Round

Please follow and like us:

Hello Everyone!

Grab your dumbbells for the first half of today’s workout. We are starting off strong with some lower body exercises that will also activate the muscles of your arms and back. No dumbbells? No problem, you can skip the dumbbells and do every exercise in this routine with bodyweight.

The second half of this workout focuses on strengthening your core and doesn’t require any equipment.

Exercise Tutorial for the Lower Body Movements with No Equipment (Note: I modified the knee to knee kickback for the full length video to include Warrior III): https://pin.it/5jb3gUt and Exercise Tutorial for the Core section of today’s workout: https://pin.it/GbbeVxr

*Note: I’m not sure why those links aren’t embedding, but I will work on that. They will bring you to my pinterest page, which includes many quick workout tutorials that I haven’t shared here yet.

Cardio:

I paired today’s workout with 30-Minutes on the treadmill. I combined two miles of incline walking (4.0 Speed and 10 Incline) plus a 1-Mile run at incline 2.

I haven’t been running at all lately. I start teaching a jogging kinesiology course next month, and I’m a large believer in practice what you preach. So I am re-incorporating running back into my routine.

Life Update:

I have been on a mission to re-build a consistent workout and filming schedule. For far too long I’ve been struggling with these aspects of my life. There comes a time when you have to accept that the craziness isn’t going to change, but you need to find a way to manage the crazy and make things happen. So that is what I’m working to do.

My focus is on filming and doing shorter workouts, because that is what fits best into my schedule right now. Trying to find time to film 40-Minute workouts just isn’t realistic for where I am right now. So you can expect to see more 10-20 Minute workouts here.

I started this website, focused on short workouts when I was in graduate school and working multiple jobs because I needed short workouts. My life has come full circle with that, and it’s time for some excellent short workouts to come back into the rotation.

Have fun with today’s workout! I filmed a Facebook Live workout that will be heading this way soon. So be sure to check back!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Warrior Knee to Knee Kick Back: Right
Warrior Knee to Knee Kick Back: Left
Plié Hop
Frogger Reach
Knee Drive Lunge: Right
Knee Drive Lunge: Left
Plank Jack
Side V-Up: Right
Side V-Up: Left
Invisible Ladder
Prone Heel Reach

30-Minute Total Body Workout: LIIT (Low Impact Interval Training) – No Jumping, Apartment Friendly Exercises

Please follow and like us:

Hi Everyone!

Welcome to today’s workout! I hope you are ready for a great Total Body Exercise routine. This workout is Low Impact. That means no Plyometrics/Jumping. It’s a quiet, apartment or hotel room friendly workout routine. It’s also very effective. You can find the full length workout video, and photo tutorial for the workout below.

I worked up a great sweat during this routine, and I think you will too. If you are looking for a more intense version of today’s workout you can do High Knees or Jump Rope during the Cardio Intervals. Remember, there is always a way to modify your workouts to fit your needs.

One round of this workout will take 30-minutes. I went through it once, but if you are looking for a longer workout, you can repeat it, or pair it with another routine.

Below you will find the full length workout video and workout breakdown, as well as a photo tutorial of each exercises.

Life Update

I have been struggling to establish a consistent routine for exercise and filming. As a result, I feel like I am not at my most fit or healthy. It can be really easy to get down on yourself when things aren’t going your way and unfortunately that’s how I have been feeling.

Until I needed to go to my mother’s house and get boxes out of her attic. I’m an avid reader and I have been storing huge boxes of books that I saved since middle school and up through college. As I carried heavy box after box down two flights of stairs, outside and up the road to my parking spot I realized something. I wasn’t even out of breath. When I got home from my mom’s house my husband was picking our son up from karate so I unloaded the car and carried everything in by myself with no problems. The next day I wasn’t even sore.

That experience was the exact reminder that I needed. I don’t work out to look a certain way, I work out to be strong, healthy and ready to be present and participate in my life. And even though I might not be at my strongest or fastest at this moment in time, I am incredibly healthy and able to participate in my life without limitations.

The last time I moved those boxes of books I was in my 20s, I had help, and I remember it being exhausting. This time, I did it alone and handled it easily. If you get down on yourself for being in a part of your life where consistency is challenging just do your best. Then remind yourself that all of the work you’ve put in has made you stronger, healthier and more capable. Recognize what you are able to do and how your life has improved functionally and keep moving forward.

I hope you have fun with today’s workout routine! Let me know what you think, how you feel, and if you’re willing to share: one way that exercise has helped you to improve your life, function or capabilities.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Low Impact Burpee
Pendulum Squat
Runners Lunge Pulse – Right
Runner’s Lunge Pulse – Left
Crunch and Tap
Heel Tap Leg Lift
Side Plank Reach – Right
Side Plank Reach – Left
Hip Tap – Right
Hip Tap – Left
Leg Series – Right
Leg Series – Left
Elevated Leg Adduction – Right
Elevated Leg Adduction – Left
Sumo Push-up
Triceps Push-up – Right
Triceps Push-up – Left
Reverse Plank Step Out
Hip Thrust – Right
Hip Thrust – Left

Repeat 1-2X

Photo Tutorial:

Low Impact Burpee: Part 1

Low Impact Burpee: Part 2

Low Impact Burpee: Part 3

Low Impact Burpee: Part 4

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Runner’s Lunge Pulse: Part 1

Runner’s Lunge Pulse: Part 2

Crunch and Tap: Part 1

Crunch and Tap: Part 2

Heel Tap Abs: Part 1

Heel Tap Abs: Part 2

Heel Tap Abs: Part 3

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Hip Tap: Part 1

Hip Tap: Part 2

Leg Series: Part 1

Leg Series: Part 2

Leg Series: Part 3

Elevated Leg Adduction: Part 1

Elevated Leg Adduction: Part 2

Sumo Push-Up: Part 1

Sumo Push-Up: Part 2

Tricep Push-up

Reverse Plank Step Out: Part 1

Reverse Plank Step Out: Part 2

Hip Thrust: Part 1

Hip Thrust: Part 2

Standing Workout: Full Body Routine

Please follow and like us:

Hello Everyone,

I have a fantastic throwback workout on my To Do list for today. This routine is completed in standing and uses dumbbells for a few exercises. You can also choose to do the exercises with bodyweight if you don’t have access to equipment. You will find the workout video, breakdown and photo tutorial below.

I had a very active weekend, but didn’t get in any formal exercise routines. I’m excited to get back into my normal workout flow, although I enjoyed mixing it up with some other activities.

Staying Active in Erie

We just got back from a quick three day weekend getaway trip to Erie, PA. I tried to unplug as much as possible and just enjoy being with my family and it was wonderful. We did a lot of exploring. I found some beautiful places for yoga flows. The kids loved the Griff Slides (40-foot slides built into a hill side) and exploring on nature walks through the park.

At Presque Isle, we spent some time relaxing and playing on the beach and then rented a Surrey from The Yellow Bike Rental Company to explore a bit more. The kids loved sitting up front, and Jesse and I enjoyed pedaling around and staying active. We did a 6-Mile roundtrip loop from the bike rental site down to the Perry Monument and back. It was the perfect length to keep the kids engaged without getting bored.

We also took the kiddos on a boat ride for Scallywags Pirate Adventures. When I say the kids LOVED the pirate adventure I mean it with the all caps kind of love. From using water canons to battle a wicked pirate (who was a very good actor!) to a variety of other games and activities the kids had an amazing time.

This quick little weekend getaway was just what we needed. Lots of fun, and impromptu adventures. I’m feeling much more rested and energized. I also have a renewed sense of motivation. Sometimes a change of pace (or place in this case) is just what you need to become refreshed.

I hope you enjoy today’s workout. Keep an eye out for new ones! They are coming soon.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Low Impact Jumping Jacks
Calf Raise Curl
Squat Pulse
Single Leg Chair Extension: Right
Single Leg Chair Extension: Left
Standing Cross Crunch: Right
Standing Cross Crunch: Left
Standing Side Heel Press: Right
Standing Side Heel Press: Left
Swaying Goddess
Twist and Reach: Right
Twist and Reach: Left
Warrior Deadlift: Right
Warrior Deadlift: Left
Skier
Flat Back to Triangle: Right
Flat Back to Triangle: Left
Sumo Twist: Right
Sumo Twist: Left
Squat and Press
Lunge to Row: Right
Lunge to Row: Left
Bent Knee Press with Chest Press: Right
Bent Knee Press with Chest Press: Left
Single Leg Squat: Right
Single Leg Squat: Left
Side to Side Squat and Fly
Chair Pose Press

Bent Knee Press with Chest Press: Part 1

Bent Knee Press with Chest Press: Part 2

16-Minute Total Body Workout: Low Impact, No Equipment Exercises

Please follow and like us:

Hello Everyone!

Welcome to today’s workout. This is a full body, low impact routine. We will be on the mat for the whole workout, so no jumping or climbing up and down. Even though this routine is low impact, it should still be challenging. We are working on a lot of strength and dynamic mobility.

This routine starts with a focus on working the butt, hips, thighs and calves. Then it moves into a core section. Finally, we finish with a quick body weight arm workout.

Exercise and Workout Updates

I filmed this video as a facebook live last week. I’m planning to do more live events so be sure to keep an eye out on social media. I have also been posting a lot workout tutorials on Pinterest as part of their creator rewards program, so be sure to follow me and save those new workouts! They are quick and can be complete for time or reps. When you save and share, it’s a huge help.

I have been utterly exhausted lately. My youngest child is in a phase of waking in the night multiple times. Even when she gets back to sleep I often struggle to fall asleep again quickly. We are trying a new sound machine so hopefully that helps and I can get my energy back up. It has impacted my workouts, and my energy for filming. As a result I’ve been doing more small exercise routines and movements throughout the day. Some core here, squats there, the Pinterest tutorials are my mini workouts, and I plan on eventually filming them as full length workouts as well.

Some people can function for a while on very small amounts of sleep. I’m not one of them. Sleep and nutrition are key components to a well rounded fitness routine. I feel best when all three of those aspects are balanced.

I hope that you enjoy today’s workout. Let me know in the comments what you thought. Like, Share and Comment. Those three activities help keep BenderFitness free.

See you soon with a new workout,

Melissa

(photo below from a recent bridal shower I helped host for my sister. I wear non-workout clothes every once in a while!)

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Equipment: Mat or comfortable space to workout.

Tip Toe March
Kneeling Tap & Glide: Right
Kneeling Tap & Glide: Left
Kneeling Leg Lift: Right
Kneeling Leg Lift: Left
Leg Series: Right
Leg Series: Left
Full Core Extend & Tap
Flying Bug
Rocking Scissor: Right
Rocking Scissor: Left
Prone Heel Tap with Scapular Squeeze
Tricep Pushup: Right
Tricep Pushup: Left
Prone Arm Pulse

Do once or complete up to 3 Rounds!

Low Impact: Lower Body Workout with Minimal Equipment

Please follow and like us:

Hello Everyone,

Welcome to today’s Low Impact Lower Body Workout. This routine uses a chair or a bench, but requires no other equipment. One round will only take 15-minutes. You can repeat it up to three times if you have more time in your schedule today, or pair it with another workout. As always, you will find the workout video below.

Nutrition: Balancing Health and Fun

We had a busy weekend celebrating my son’s birthday, which included lots of birthday treats and snacks. I’m looking forward to getting in some more nutritious meals this week. I notice that I feel much better when I am eating a good variety of vegetables. I have gotten in plenty of steps and gone for some lovely family walks, but we were so busy that I haven’t gotten in a more formal/organized workout since Friday (four days ago).

So today, it’s back into my normal routine for exercise and getting in more nutrient dense foods.

Even though we had plenty of snacks at the party, I always make sure to include a salad or other nutritious option as well.

I’m not a fan of serious dietary restrictions or eliminating food groups, or even snacks. I just seek balance and try to eat mostly healthy foods. I feel more energized, and less bloated/inflamed when I do so.

Taking Time to Experience Joy and Appreciate Beauty

There is a playground behind my house. It’s old, with equipment that you no longer see at most playgrounds: the merry-go-round that spins super fast, swings, tall monkey bars and a giant metal slide. My children absolutely love it. And around the 4th of July you can see a beautiful fireworks display behind the trees.

As I watched the fireworks, and listened to my children’s exclamations of joy I took some time to savor the moment. The trees outlined by the setting sun. The crescent moon crowning the night sky above the fireworks. The feeling of gently swaying on a playground swing, watching as my husband spun our children on the merry-go-round and seeing their glow-sticks swirling while fireflies danced through the darkness. It was a perfectly joyful moment, and I wanted to imprint it into my memory forever.

So remember my friends, in addition to the workouts and goals, the beast mode moments and healthy meals, there is so much beauty in the quiet moments in between. Try to find a moment today to appreciate those time. When we recognize these moments our joy grows.

See you soon,

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Equipment: Chair or Bench to step up on. If you don’t have something you can step on, substitute Single Leg Sit to Stand for Step Ups.

*For Single Leg Sit to Stand: Start seated in a chair with your right leg extended in front of you. Push through your left foot to achieve a standing position. Slowly lower to starting position and repeat all reps before switching to the other side.

10/50 Intervals: 10 Seconds of Rest, 50 Seconds Max Reps
Repeat 1-4X
1. Leg Lift (right)
2. Leg Lift (left)
3. Hip Press (right)
4. Hip Press (left)
5. Leg Series (right)
6. Leg Series (left)
7. Plank Step Out (right)
8. Plank Step Out (left)
9. Lunge Reach (right)
10. Lunge Reach (left)
11. Step Up (right)
12. Step Up (left)
13. Plie Heel Lift
14. Chair Pose
15. Goddess Pose