4-Minute Lower Body Burn Workout & 10-Minute Cardio Fit Workout

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Hi Everyone!

Today’s workout is a quick 4-Minute Lower Body Burn. Although one round only takes 4-Minutes it is very challenging! This routine works your lower body in all planes of motion, and activates all of the muscles of your glutes, thighs and calves. Push yourself to get your maximum number of repetitions during the workout and you will also reap the cardiovascular benefits of this workout.

For today’s workout I am joined by Rose & Nicole. Prior to doing this workout, Nicole and I ran 5K (3.1 Miles), and Rose and I did a 2 mile run. You can add running to this workout, complete it on it’s own, or pair it with the cardio video below.

We had an amazing Fitness Week in San Francisco and this is the last workout we filmed together.

I love sharing fitness with my friends! Nicole hit her goal 5K time during our run, and Rose completed her first 5K run without stopping to walk. It felt amazing to help them achieve some of their fitness goals.

You can read more about Rose’s journey here: MyChangeforATen.com.

Have fun with this workout!

Melissa

Equipment: Gymboss Interval Timer set for 4 Rounds of 10/50, and a Bench or Sturdy Surface to Step On.

1. Sit to Jump Squat
2. Side Step Up Leg Lift (Right)
3. Side Step Up Leg Lift (Left)
4. High Knees Toe Tap

Repeat 1-5X
Optional: Pair with 30 Minute Run or Complete Quick Fit Cardio Workout (below) 1-3X

Quick Fit Cardio Workout:

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
-High Knees 30 second intervals

Equipment: Dumbbell

1. High Knees
2. Toe Touch Plank
3. High Knees
4. Squat Press
5. High Knees
6. Lunge Jump
7. High Knees
8. Elevator Knee Plank (right)
9. High Knees
10. Elevator Knee Plank (left)

Repeat 1-3X

Core Workout On the Mat: No Equipment

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Hi Everyone!

Rose is back for a core workout! She did a fantastic job pushing herself through the workout. We did one round together and paired it with a 3.1 Mile Run outside.

We have really been pushing this week to help Rose continue to progress with her weight loss journey. She is already down 50 lbs, and looking to continue her journey to be the healthiest she can be. You can read more about her journey at MyChangeforATen.com

We are also re-focusing on Rose’s diet, and creating a healthy relationship with food. Rose has a history of disordered eating. She has a tendency to see food as an enemy. I am trying to re-frame her thinking toward food. Food is fuel and nutrition. I will be writing a separate post about creating a Healthy Relationship with Food.

This week, Rose also started a running program, did the 4-Minute Standing Lower Body Workout and a Legs & Core Home Interval Workout: Low Impact. By the end of the week Rose joked that she was crawling up the stairs, but she felt great and had a smile on her face the entire time!

I still have one more workout to post with Rose & Nicole so check back!

I hope you enjoy this routine!
Melissa

After 1 Week of Hands on BenderFitness Workouts!

Equipment: Gymboss Interval Timer set for 12 Rounds of 10/50

1. Temple Tap
2. Oblique V-Up (Right)
3. Oblique V-U (Left)
4. Angel Abs
5. Crunch & Tap
6. Swimmer
7. Starfish Twist (Right)
8. Starfish Twist (Left)
9. Roll Up
10. Boat Balance with Lateral Leg Drop (Right)
11. Boat Balance with Lateral Leg Drop (Left)
12. Superman

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

Hands Free: Standing Lower Body Workout

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Hi Everyone!

I hope you are ready for another great workout! This is a standing lower body workout. It is definitely going on my list of favorites! My legs were burning during this one!

This workout will challenge your lower body in all planes of motion. It’s a balanced workout to challenge and shape your glutes, thighs and legs. If you want to amp up the intensity even more you can add dumbbells or a weighted vest to increase the challenge.

Nicole joined me for this one. We have been best friend since second grade, so it was great to have her in a workout with me! It is such a blessing to be able to share fitness with your friends. I love knowing that we are making ourselves healthier as a team.

Nicole, Rose and I have been having a fitness focused week here in San Francisco. I am going to miss having my daily workouts with them when I go home!

Prior to filming this workout I did a 4.54 Mile Run outside at an average pace of 8:15/mile. Nicole did a 2 mile run before our workout. Typically, I recommend running after a workout so form isn’t compromised. Sometimes I switch the order because I like to vary the challenge so my body doesn’t adjust.

Melissa Post-Run

I hope you enjoy this workout! Let me know what you think either in the comments below or on Facebook, Instagram, or Twitter.
Melissa

Pre & Post Workout: Melissa & Nicole

Equipment: Gymboss Interval Timer set for 15 Rounds of 10/50

1. Squat to Lunge-Right
2. Squat to Lunge-Left
3. Squat Jump
4. Table Kick-Right
5. Table Kick-Left
6. Low Jack
7. Warrior III-Right
8. Warrior III-Left
9. Lunge Jump
10. Sumo Twist-Right
11. Sump Twist-Left
12. Surfer
13. Curtsy Lunge Kick-Right
14. Curtsy Lunge Kick-Left
15. Pendulum Squat

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

I forgot to turn off my Heart Rate Monitor.
This includes 15 Minutes After-burn.

Squat to Lunge: Part 1

Squat to Lunge: Part 2

Squat Jump

Table Kick: Part 1

Table Kick: Part 2

Low Jack: Part 1

Low Jack: Part 2

Warrior 3: Part 1

Warrior 3: Part 2

Lunge Jump:
Proper form for Lunge

Sumo Twist: Part 1

Sumo Twist: Part 2

Surfer

Curtsy Lunge Kick: Part 1

Curtsy Lunge Kick: Part 2

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Quick Core Challenge: Ab Workout

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Hi Everyone!

I have a great Core Workout challenge for you! This one was tough on me! I will definitely be repeating this one, and attempting to go through it without taking rest breaks.

Every other exercise in this workout is Mountain Climbers. If you have difficulty with your wrists you can substitute jump rope or high knees for this movement. Remember, there is always a way to modify your workouts if you have an injury or restriction.

I paired this workout with a 3.1 Mile (5K) run outside with Rose and Nicole. I am going to be writing about Rose’s new running program. Rose has been my Fitness Ambassador since the beginning of the year. She has lost 50 lbs over the course of a year and is looking to break her plateau and continue with her fitness goals. You can read more about her journey, and what we have been doing over the past week at: MyChangeforaTen.com.

I hope have fun with today’s Core Challenge Workout! Let me know how many rounds you made it through!

Melissa

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

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

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

4-Minute Standing Workout: Thighs & Butt

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Hi Everyone!

I have another 4-Minute Standing Workout for you! This one is focused on your Thighs & Butt. You will work your butt and thighs from every angle. This is a quick workout, but it is very efficient.

I am joined today by my friend Nicole. We have been BFFs since the second grade. She has traveled across the country from Maine to join us here for our Fitness week with my fitness ambassador Rose, in San Francisco. We have been staying busy, and having fun running/filming new workouts. The photo below is from Nicole’s fitness tracker stats from the day we filmed this workout.

Nicole’s Fitness tracker stats.

We paired this workout with a run, but I have included my 10-Minute Jump Rope workout below as an alternate cardio option. It was very windy when we filmed outdoors, so there is no audio to the workout (just some music!)

I hope you enjoy it!

Melissa

Equipment: Gymboss Interval Timer set for 4 Rounds of 10/50

1. Pendulum Squat (Right)
2. Warrior Kick (Right)
3. Warrior Kick (Left)
4. Jump Squat

Repeat 1-5X.
Optional: Pair with Jump Rope Routine or 30 Minutes of Cardio.

*If pairing with the Jump Rope Workout alternate routines. IE: Things & Butt/Jump Rope/Thighs & Butt.

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X

4-Minute Standing Lower Body Workout & 10 Minute Jump Rope Workout

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Hi Everyone!

This is a quick lower body workout. All you need is a bench or sturdy chair to step up on and a little bit of space. I completed this workout for time, but you can also complete it for reps. Although one round only takes 4 minutes it is a nice challenge!

You can do this workout on it’s own, and repeat 1-5X. You can also choose to pair this workout with the 10 Minute Jump Rope video (posted below) and repeat both workouts 1-3X.

I have been spending time personally training/providing guidance for my fitness ambassador & friend, Rose from MyChangeForaTen.com. She is sore & happy, and she has achieved some fitness milestones that she didn’t even know she was capable of! I will be sharing more about her progress in a future post!

It was very windy when we filmed outdoors, so there is no audio to the workout (just some music!)

I hope you enjoy it!

Melissa

Equipment: Gymboss Interval Timer set for 4 Rounds of 10/50

1. Surfer
2. Step Up with Kick Back (left)
3. Step Up with Kick Back (right)
4. Sumo Squat Twist

Repeat 1-5X.

*If pairing with the Jump Rope Workout alternate routines. IE: Lower Body/Jump Rope/Lower Body/Jump Rope.

Full Body Sweat: 15 Minute HIIT Body Weight Workout

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Hi Everyone!

This workout combines cardio bursts with some great full body compound movements. Compound movements increase the caloric burn of workouts and improve your overall level of fitness.

I repeated this workout 2X last night. It can be repeated 1-3X. You can also pair it with up to 30 minutes of cardio of choice.

We are filming some fun new workouts in San Francisco. I am working on getting them uploaded! You are going to see more workouts with Rose & Nicole. You can check in on Rose’s progress at: My Change for a Ten. We are working on the exercise and nutrition components of her fitness program.

Rose, Melissa & Nicole

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

Have fun!

Melissa

Muir Woods Overlook-San Francisco

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50.

1. Sumo Squat Tap (right)
2. Sumo Squat Tap (left)
3. High Knees
4. Jump Kick (right)
5. Jump Kick (left)
6. High Knees
7. Mountain Climber Pushups
8. Table Top
9. High Knees
10. Russian Twist
11. Alternating Hip Thrust
12. High Knees
13. Hi-Low Table Kicks (right)
14. Hi-Low Table Kicks (left)
15. High Knees

Repeat 1-3X

***Jesse and I have been posting Sneak Peek Tutorial videos on Instagram***:
Sneak Peek Tutorial Alternating Hip Thrust:

Sneak Peek: Mountain Climber Push-ups

Full Body Workout: Sweat & HIIT

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Hi Everyone!

I am working on getting a new workout posted today! In the mean time you have a few workout options. You can follow the weekly schedule here: BodyRock BootCamp: Week 1. Or you can try this workout!

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

This workout begins with a 5 minute Jump Rope Cardio Blast. Personally, I find jump rope very challenging. It’s easier for me to run hard for 5 minutes, than it is to jump rope. It’s important to challenge yourself. Push yourself to go at a challenging pace and get your heart rate up. Pushing your body to work in a variety of ways will make you stronger. If you don’t have a jump rope you can simulate the movement.

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

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

When I filmed this workout I did one round, and followed it up with a 4.5 mile run outside with Jesse.

I also posted my Avocado Egg Salad recipe HERE.

Have a great day!

Melissa

Facebook, Instagram, or Twitter.

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

Shoes are Brooks Glycerine.

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 Rounds of 10/50 seconds.

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

Repeat 1-3X

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

Jump Rope

High Knees Jump Rope

Skier Jump Rope

Jumping Jack Jump Rope

Single Leg Jump Rope (alternating)

Speed Skater Hop Part 1 (Alternating)

Speed Skater Hop (Part 2)

Warrior Lift

Table Kick
Instagram Tutorial Here: Table Kick

Mountain Climber

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

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Glute Squeeze Bridge

Backbend

Quick & Easy Avocado Egg Salad Recipe

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Avocado Egg Salad Wrap Over Spinach

Everyone knows that creating a healthy lifestyle means more than just working out. It also means making healthy food choices. I cooked three simple meals today. For lunch I made Avocado Egg Salad. It’s delicious, quick and easy.

This wrap also keeps me full! This meal provides a nice balance of nutrients, including protein, healthy fats, and carbohydrates.

Remember, food is fuel! Food is your energy source, and it is important to make sure you are getting enough of the proper nutrients to support your health and vitality.

Protein and healthy fats keep you full and more satisfied throughout the day. Living healthy does not mean going hungry!

Here is the recipe:

Serves 3-4:

Egg Salad:

-6 Boiled Eggs

-1 Ripe Avocado

-Plain Greek Yogurt (Add until desired consistency/texture is achieved)

-Optional: Seasoning of Choice

Chop Eggs
Mix in Avocado
Mix in Greek Yogurt
Serve over fresh baby spinach leaves in a whole wheat wrap.

You may also enjoy: Avocado Curry Chiken (or Egg!) Salad Recipe.

The newest workout is here: Legs & Core Home Interval Workout: Low Impact

Fitness Fashion Sneak Peek: Leaf by Bellabeat

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Hi Everyone!

This is a Fit Fashion Review for the brand new (not even on the market yet!) Leaf by Bellabeat. I get a lot of questions about different fitness trackers, so when I had the opportunity to review the Leaf I jumped on it.

The app hasn’t gone live yet (it will go live when the product debuts), but I got to trial the fashion side of the fitness tracker and I really liked it. It’s nice to see a fitness tracker that is versatile, attractive and functional.

Check out my review in the video below. If you are interested in getting on the e-mail list you can sign up and get the discount code here: http://midgam.me/1wMAwKg. I am looking forward to trying out the app when it is released!

Melissa

http://midga.me/1wMAwKg

Legs & Core Home Interval Workout: Low Impact

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Hi Everyone!

Finally! A new workout! I am in San Francisco right now. I filmed today’s workout with my fitness ambassador, Rose, from My Change for a Ten. She is working her way through my Bikini Prep Workout series, and is documenting her weight loss journey.

She is progressing beautifully, and did a great job with today’s workout! We were also joined by my friend, Nicole. Nicole made her directorial debut with today’s workout, and then joined me for round two of today’s workout.

We will be filming a new workout today (hopefully this one doesn’t take over 4000 minutes to upload!)

I cooked for all of us this morning and we had whole wheat tortillas, with eggs, spinach and tomato. I added some greek yogurt and hot sauce to mine to spice it up! It is important to support your workouts with healthy food choices.

Have a Great Day & Enjoy today’s workout!

Melissa

PS My Fitness Fashion today is from www.affitnity.com and you can get 15% off total purchase with the code BenderFitness at checkout.

Nicole & Rose

Click the link to get your own Gymboss Interval Timer!

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

1. Wide Leg Knee to Elbow Cross
2. V-Up
3. Leg Series (right)
4. Leg Series (left)
5. Warrior 2 to Half Moon (right)
6. Warrior 2 to Half Moon (left)
7. Windshield Wiper Reverse Plank
8. Spiderman Plank
9. Rainbow Lunge (right)
10. Rainbow Lunge (left)
11. Deep Squat Kick (right)
12. Deep Squat Kick (left)
13. Cheek to Cheek
14. Hip Thrust (right)
15. Hip Thrust (left)

Repeat 1-3X
Optional: 30 Minutes of Cardio

BodyRock Bootcamp | Melissa Bender | Week 1 Workout Schedule

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Hi Everyone!

This is Workout #1 of my 10 Week Workout Series with BodyRock.tv. The video is posted below.

For the next 10 weeks one workout per week will be released on Thursdays at BodyRock.tv and DailyHiit.com.

I have been getting a lot of questions about how often to do this workout, and if it should be paired with other workouts.

I have created a weekly workout schedule with some of my existing workouts that incorporates this workout. You can also do it in addition to the new workouts that I will be posting this week or incorporate it into your normal schedule.

Let me know what you think of the workout! I hope you all enjoy it! I am currently en-route to San Francisco. I will be filming new workouts while I am there!

Have fun!
Melissa

Week 1 Workout Schedule:

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

Day 2: 20 Minute Core Cardio Fat Burn HIIT– Repeat 1-3X

Day 3: Lower Body Low Impact Workout: Quite, No Jumping – Repeat 1-4X

Day 4: Full Body Standing Dumbbell Workout– Repeat 1-3X

Day 5: 20 Minute Yoga Stretch & Strength and/or Stretches to Improve Flexibility for Splits

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

Day 7: Rest

***If you would like to incorporate running into this schedule you can add 20-30 minutes of running to any workout day. Be sure to listen to your body and rest/decrease the number of rounds as needed.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 12 Rounds of 10/50.

Butt Shaper Workout

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Hi Everyone!

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

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

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

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

As always the workout is below!

Melissa

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

Click the link to get your own Gymboss Interval Timer!

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

I completed this workout for Reps.

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

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

Repeat 1-3X

Full Body Sculpting: 20 Minute Fat Burn HIIT

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Hi Everyone!

Tonight’s workout is an intense 20 minute interval workout. I broke this one up into four 5-minute rounds. Keep rest minimal between rounds, but be sure to listen to you body. It helps to have some water handy. I was dripping sweat like crazy during this workout!

This is one that I will definitely be repeating. 🙂 It’s a really great full body routine, with lots of compound movements to maximize fat burning and body sculpting all at one time.

I followed this workout by running a few easy paced miles. Easy pace means a pace you can comfortably carry on a conversation at.

This is another throw-back workout. I am recovering from a bad stomach virus, but today is the first day that I am feeling back to normal. I will be trying a gentle workout tonight, and if my body responds well I will be back with a new workout tomorrow.

Have fun with this one! It’s a favorite of mine!

Melissa

Click the link to get your own Gymboss Interval Timer!

10 Seconds of Rest, 50 Seconds Max Reps
*5 Minutes Per Round
*Total Time: 20 Minutes

Round 1: Cardio Blast

1. Cross Jacks
2. Frogger
3. Russian Kicks
4. Lunge Jumps
5. High Knees

Round 2: Sculpted Arms, Shoulders and Back

1. Reverse Push-up
2. Dips
3. Plank Rows (with or without push-up)
4. Chair Curl
5. Decline Spiderman Push-up

Round 3: Toned Glutes and Legs

1. Squat Jump
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Box Jump
5. Burpee

Round 4: Tighter Core

1. Russian Twist
2. Hip Lift
3. Mountain Climbers
4. Temple Tap Abs
5. Knee Tap Plank Jacks

*Be Sure to Cool Down

On the Mat: Core Training for a Tighter Midsection

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Hi Everyone!

I am still recovering from a stomach virus, so here is another throwback workout. This is a challenging mat based core series. This one definitely kept me working hard, and I struggled to keep form a few times during the movements.

Remember, it’s always better to complete the exercise with proper form, rather than doing more reps incorrectly. To really challenge your muscles you want the movements to be controlled throughout the full range of motion.

When I filmed this workout my body was tired from running a half marathon on Saturday, and going to a climbing wall on Sunday. I enjoyed the challenge of this workout for both my strength and endurance. 🙂

Enjoy!

Melissa

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

or

HIIT: 50 seconds max reps, 10 seconds of rest between exercises.

1. Leg Circle (right)
2. Leg Circle (left)
3. Rock the Boat
4. Side Crunch Toe Touch (right)
5. Side Crunch Toe Touch (left)
6. 3 Part Abs
7. Bicycle
8. Boat Scissor Twist
9. Super Swimmer
10. Tick Tock Abs

Repeat 1-3X

Gambit and Buffy <3 Workout Time!

Ultimate Body Weight Workout: Full Length

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Hi Everyone!

I have been terribly ill with a stomach virus the last two days. This is actually the first time I have been well enough to even sit at the computer! This is an older workout. The reps and exercises are listed below. I will be back with new workouts as soon as I can, but I need to make sure my body is ready first.

If you haven’t tried the 21 Minute Full Body Workout: Total Body Sculpting be sure to try that one too. It’s challenging!

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

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

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

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

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

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

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

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

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

Repeat 1-2X

This is the original tutorial:

21 Minute Full Body Workout: Total Body Sculpting

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Hi Everyone!

I have a great workout for you today! This is a full body workout that incorporates weights and body weight exercises. It will help you burn fat, build lean muscle, and shape your entire body.

In today’s workout I used a 75 lb barbell. If you don’t have a barbell, you can use dumbbells, or complete the exercises with body weight. If you don’t have weights, but you want to increase the challenge you can find something around your house (water jugs, canned food, etc). If you get creative with your weights, tag me in your photos on Instagram or Facebook. It helps others come up with new ideas!

Today’s Fitness Fashion is a sneak peek from Affitnity’s newest line. One of the perks of being an Ambassador is getting the latest fashion before it’s even released for sale! The other perk is that BenderFitness fans always get 15% off of their total purchase with the code: BenderFitness at check out. There are several other brand new styles that I can’t wait to wear this week! It might sound silly, but new workout clothes motivate me to work out.

Affitnity’s website: www.affitnity.com

Let me know what you think of the workout!

Melissa

Click the link to get your own Gymboss Interval Timer!
Set your time for 18 Rounds of 30/50.

-Deadlift
1. High Knees
-Deadlift
2. Diagonal Leg Cross (right)
-Deadlift
3. Diagonal Leg Cross (left)
-Deadlift
4. Scissor V-Ups
-Deadlift
5. Mountain Climbers
-Deadlift
6. Squat Jumps
-Squat & Press
7. High Knees
-Squat & Press
8. Chair Pose
-Squat & Press
9. Mountain Climbers
-Squat & Press
10. Crunch & Tap
-Squat & Press
11. L-Leg Lifts (right)
-Squat & Press
12. L-Leg Lifts (left)
-Romanian Deadlift
13. High Knees
-Romanian Deadlift
14. Tuck Jump
-Romanian Deadlift
15. Pushup to Side Plank
-Romanian Deadlift
16. Knee Drop Plank
-Romanian Deadlift
17. Mountain Climbers
-Romanian Deadlift
18. Frogger to Wide Leg Pushups

Repeat 1-3X
Optional: Pair with 20-30 Minutes of Cardio.

Dead Lift: Part 1

Dead Lift: Part 2

High Knees

Diagonal Leg Cross: Part 1

Diagonal Leg Cross: Part 2

Scissor V-Up

Mountain Climber

Squat Jump: Part 1

Squat Jump: Part 2

Squat & Press: Part 1

Squat & Press: Part 2

Squat & Press: Part 3

Chair Pose

Crunch & tap: Part 1

Crunch & tap: Part 2

L-Leg Lift: Part 1

L-Leg Lift: Part 2

Romanian Deadlift: Part 1

Romanian Deadlift: Part 2

Tuck Jump

Pushup to Side Plank: Part 1

Pushup to Side Plank: Part 2

Pushup to Side Plank: Part 3

Knee Drop Plank

Frogger to Wide Leg Pushup: Part 1

Frogger to Wide Leg Pushup: Part 2

Intense Cardio VO2 Max Workout

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Hi Everyone!

I am incorporating running back into my workouts. I have been skipping out on my cardio lately. As the weather is starting to warm up I am finding that my desire to run has been re-kindled. Sometimes you need a little break from something to remind yourself how much you enjoy it! I did a 4.15 mile run outside, but I wanted to share this throwback workout option. I filmed this one last summer.

You can take this workout to the track (or treadmill). This is a very challenging cardiovascular workout, that will burn fat, strengthen your core, and improve your speed. This workout will help you improve your body’s ability to work at a higher level of effort and improve your V02 Max.

Many people ask Jesse and I how to become a faster runner. To improve your speed you have to get your body used to working at an effort/pace that is faster than what you are currently doing. If you run at a comfortable pace every time you run, you will be great at running that pace. You have to push outside of your comfort zone if you want to improve your speed.

Additionally this workout will help you burn fat, and improve your overall fitness level.

Make sure you do a warm-up before completing this workout, and finish with a cool-down. I did a warm-up jog (2 laps around the track, which equals 800 meters), and 1 mile cool down at an easy pace.

I hope you enjoy this one! It’s tough, but a great challenge!

Melissa

Click the link to get your own Gymboss Interval Timer!

Start with a Warm-Up

-High Knees (1 Minute)
Jump Rope (or invisible jump rope) (2 Minutes)
-Run (3 Minutes-Harder than race pace)
-Burpees (2 Minutes)
-Mountain Climbers (1 Minute)
-Run (3 Minutes: Harder than race pace)
-Jump Rope (2 Minutes)
-High Knees (1 Minute)
-Run (3 Minutes: Harder than race pace)

Finish with a Cool Down

Alternate Workout Burst for those who do not run:

All Levels: Max Reps during each 50 second interval, 10 seconds of rest between exercises. Followed by 1 mile run, or 5-10 minutes of cardio of choice.

1. Frog Hopper
2. Curtsy Lunge Twist (right)
3. Bicycle Abs
4. Curtsy Lunge Twist (left)
5. Jumping Jack Pushup

Belly Fat Burn: 10 Minute HIIT Workout

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Hi Everyone!

I hope you enjoyed yesterday’s 40-Minute Workout! This is a throwback Core workout, but I will be filming a brand new workout tonight.

If you are feeling a lot of soreness today take the day off. You can try my Post Run Recovery Stretch to loosen up your muscles.

Today’s workout is separated into two parts: 10 Minute HIIT Belly Fat Burn, and a bonus round with the dip station. Both videos are below.

I repeated the HIIT workout twice, and only went through the dip stand routine once (although I am going to repeat the dip stand routine one more time tonight before my shower).

I hope you enjoy the workout. Jesse went through it with me on the second round, and we both found it challenging.

I hope you all enjoy the workout(s)!
Melissa

PS My top is from www.affitnity.com. You can get 15% off of your total purchase with the code BenderFitness at checkout.

Equipment: Gymboss Interval Timer set for 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
Optional: Pair with 30 Minutes of Cardio

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

40 Minute Full Body Workout: Fat Burning Body Shaping Home Workout (Real…

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Hi Everyone!

Today is Day 5 of my workout schedule for the week:

Day 1: Jump Rope Workout (Repeat 1-3X or Pair with Another Workout of Choice)
Day 2: 10 Minute Stability Ball Workout (Repeat 1-3X, Pair with Jump Rope Workout 1X, or video of Choice)
Day 3: 20 Minute HIIT Workout (Repeat 1-3X)
Day 4: Yoga, Pilates, Bender Fitness Fusion, Rest or Easy Day
Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Workout (40 Minute Full Body Workout.)

I created a compilation video of the three workouts (below). All of the individual workouts are still available so you can mix and match. The new video combines them to make it easy for you to go straight through all three workouts.

The total workout time is 40 Minutes. When you put it all together it is a great, full body workout to sculpt, strengthen and burn fat.

Have fun with this one! I have brand new workouts coming your way. I changed the structure of the workout routines this week so you can all know what to expect. Let me know what you think in the comments or on my Facebook page.

Melissa

Part 1: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Part 2: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Stability Ball.

1. Butt Pull
2. Thigh Squeeze
3. Single Hip Lift (right)
4. Single Hip Lift (left)
5. Superman Glute Lift
6. Back Extension
7. Prone Elbow Twist
8. Pike
9. Reaching Situps
10. Ball Pass

Part 3: Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50 and a Chair or Bench.

-Squat/Lunge Jump
1. Warrior III (right)
-Squat/Lunge Jump
2. Warrior III (left)
-Squat/Lunge Jump
3. Hydrant (right)
-Squat/Lunge Jump
4. Hydrant (left)
-Squat/Lunge Jump
5. Alternating Pistol Squat Hop (*Check the post above for modification)
-High Knees
6. Angel Abs
-High Knees
7. Side Plank Reach (right)
-High Knees
8. Side Plank Reach (left)
-High Knees
9. Down Dog Hop (right)
-High Knees
10. Down Dog Hop (left)
-X-Jumps
11. Plank Walkout
-X-Jumps
12. Dips
-X-Jumps
13. Decline Spiderman
-X-Jumps
14. Side Plank Back Reach (right)
-X-Jumps
15. Side Plank Back Reach (left)

Done!!!!
Be sure to Cool Down and finish with some gentle stretching.