Yoga, Pilates, Bender Fitness Workout Fusion

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Hi Everyone!

Today’s workout is a 30 Minute Yoga/Pilates/Fitness Fusion. The video is below. It’s been a tough week of workouts so far. If you are following the schedule below you can choose to take a full rest day, or an easy day (walking or gentle jogging).

This workout style is great because it is challenging and it promotes both muscular strength and flexibility. This is a great full body workout that requires no equipment.

Maintaining and improving flexibility and strength is important to injury prevention and muscular balance. People who are very flexible at times have difficulty holding positions like plank due to decreased strength in the muscles that support strong posture. People who focus only on strength often do so at the expense of flexibility and lost range of motion.

Having a balance of both strength and flexibility will promote health and proper biomechanics, which will help you to maintain a healthy body.

I love taking my workout outdoors. There is something rejuvenating about being surrounded by nature.

This week’s Workout Schedule:

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 Fat Burn (Repeat 1-3X)
Day 4: Rest, Yoga or Easy Day
Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Fat Burn Workout (40 Minute Full Body Workout.)

I hope you enjoy today’s workout!

Melissa

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

20 Minute Full Body HIIT Boot Camp: Full Body Workout Challenge: Part 3

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Hi Everyone!

Today’s workout is a Full Body 20 Minute HIIT Workout! I teach Boot Camp classes on Tuesday night’s so I will be teaching 2 rounds of 20 Minute Full Body HIIT. It is a great burn, so hopefully you all like it as much as I did!

Remember to push yourself through the workout. Work at a pace that challenges you, but always focus on maintaining good form throughout the exercises.

In this workout I incorporated a difficult move: Pistol Squats. I demonstrate using a chair for balance. When practicing this move, go as low as you can while still being able to press through the heel to stand. If it’s too difficult (it’s a tough one!) you can sit on the chair, extend one leg in front of you and stand. Continue alternating sides.

Remember, there is always a way to modify an exercise. If you use modifications you are helping your body build strength for the more difficult variations.

Today is Day 3 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 Fat Burn (Repeat 1-3X)
Day 4: Rest or Easy Day
Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Workout (40 Minute Full Body Workout.)

Have fun with today’s workout!
Melissa

PS Does anyone else have sore calves from the jump roping?

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)

Repeat 1-3X

Squat Jump: Part 1

Squat Jump: Part 2

Lunge Jump: Part 1

Lunge Jump: Part 2

Warrior III: Left

Warrior III: Right

Hydrant

Pistol Squat with Chair Balance: Part 1

Pistol Squat with Chair Balance: Part 2

Pistol Squat with Chair Balance: Part 3

High Knees

Angel Abs: Part 1 (Center)

Angel Abs: Part 2 (Drop Left)

Angel Abs: Part 3 (Extend)

Angel Abs: Part 4 (right)

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Down Dog Hop: Part 1

Down Dog Hop: Part 2

X-Jump: Part 1

X-Jump: Part 2

Plank Walk Out: Part 1

Plank Walk Out: Part 2

Plank Walk Out: Part 3

Dip: Part 1

Dip: Part 2

Decline Spiderman: Part 1

Decline Spiderman: Part 2

Side Plank Back Reach: Part 1

Side Plank Back Reach: Part 2

Side Plank Back Reach: Other Side

10 Minute Stability Ball Workout: Full Body Workout Challenge: Part 2

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Hi Everyone!

Get your stability ball ready! It has been a while since I have used the stability ball. It’s a fun way to mix up the challenge and incorporate some different moves into your workout.

Today is Part 2 of my 3 Part Full Body Workout Challenge. The workout schedule for this week is listed below. Day 4 is a rest day, and Day 5 combines all three workouts together for a 40 minute challenge workout.

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 Fat Burn (Repeat 1-3X)
Day 4: Rest or Easy Day
Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Workout (40 Minute Full Body Workout.)

Have fun with today’s workout!
Melissa

Gambit loves working out!

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

Repeat 1-3X
Pair with 10 Minute Jump Rope Workout.

Butt Pull: Part 1

Butt Pull: Part 2

Thigh Squeeze: Part 1

Thigh Squeeze: Part 2

Single Leg Hip Lift: Part 1

Single Leg Hip Lift: Part 2

Superman Glute Lift

Back Extensions: Part 1

Back Extension: Part 2

Prone Elbow Twist: Part 1

Prone Elbow Twist: Part 2

Pike: Part 1

Pike: Part 2

Reaching Situps: Part 1

Reaching Situps: Part 2

Reaching Situps: Part 3

Ball Pass: Part 1

Ball Pass: Part 2

Ball Pass: Part 3

Gambit took my spot!

10 Minute Jump Rope Skipping Workout: Full Body Workout Challenge: Part 1

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Hi Everyone!

Today’s workout is a Jump Rope Workout. One round takes 10 minutes, and it can be repeated. This workout can be done as a warm-up, as a full workout, or in conjunction with other workouts.

I tried something new with filming workouts, and filmed a three part workout series. This is Part 1. Part 2 is a Stability Ball exercise routine, and Part 3 is a 20 Minute HIIT.

I kept the three videos separate so you can continue to mix and match, and make them fit your day/schedule. You can do each exercise routine separately for rounds, or combine them all for a 40-minute full body workout routine. I will be combining all three workouts into a Full Length 40-Minute Workout Video and post it later this week.

The schedule for the week would look like this:

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 Fat Burn (Repeat 1-3X)
Day 4: Rest or Easy Day
Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Workout (40 Minute Full Body Workout.)

You can incorporate rest days in between as needed.

Let me know what you think of the new format I am trying in the comments below or on Facebook.

Have fun!
Melissa

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

Workout to Burn Fat & Sculpt a Tighter Body: 15 Minutes Per Round (HIIT)

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Hi Everyone!

Today’s workout is for the entire body. I use one dumbbell and a stability ball during this workout. If you don’t have the equipment don’t worry about it. There is always a way to modify.

For the wood chopper you can do the movement with body weight only, or hold on to something from around your house to add some resistance. For the Stability Ball Pull you can substitute Mountain Climbers.

Round 1 Complete!

Todays Fit Fashion: My outfit is from: www.affitnity.com You can get 15% off of your total purchase with the code BenderFitness at checkout.

It is finally starting to get warmer outside again. I have been seriously slacking on running….by seriously slacking I mean not doing it. I am going to be re-focusing on reincorporating running into my workout routine.

Over the winter I have built up some additional muscle and I would like to maintain that as I start incorporating more cardio again. I will be writing about some of the differences between eating for muscle building, eating for leanness, and eating to maintain.

If you guys have had success with any particular diet programs or techniques let me know in the comments below what your goal was (building muscle, losing weight, etc) and what worked for you. Everyone’s body responds different so I am always interested in researching new ideas.

Have fun with today’s workout!
Melissa

Equipment: Gymboss Interval Timer set for 15 Rounds of 10/50, Stability Ball, Dumbbell.

1. High Knees
2. Mountain Climber Core Lift
3. Wood Chopper (right)
4. Wood Chopper (left)
5. Prone Elbow Twist
6. Walk the Plank Step Outs
7. Ball Pull or Mountain Climber
8. High Knees
9. 3-Part Abs
10. Hip Drop Side Plank (right)
11. Hip Drop Side Plank (left)
12. Speed Skater (Side Lunge Reach)
13. Burpee
14. Dive Bomber/Up-Down Dog
15. High Knees

Repeat 1-4X
Optional: 30 Minutes of Cardio

High Knees

Mountain Climber Core Lift: Part 1

Mountain Climber Core Lift: Part 2

Mountain Climber Core Lift: Part 3

Wood Chopper: Part 1

Wood Chopper: Part 2

Prone Elbow Twist

Walk the Plank Step Outs: Part 1

Walk the Plank Step Outs: Part 2

Ball Pull: Part 1

Ball Pull: Part 2

3 Part Abs: Part 1

3 Part Abs: Part 2

3 Part Abs: Part 3

Hip Drop Side Plank: Part 1

Hip Drop Side Plank: Part 2

Speed Skater (Side Lunge Reach): Part 1

Speed Skater (Side Lunge Reach): Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Dive Bomber/Down Dog: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 3

High Knees

Lean Lower Body Dumbbell Workout

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Hi Everyone!

Get your dumbbells ready for tonight’s workout! This workout focuses on sculpting your glutes, thighs, and calves. I also incorporated movements to work the core and arms, but the lower body is the focus today.

Select a dumbbell weight that is challenging for you. I used 20 lb dumbbells, and a 15 lb dumbbell for the Overhead Split Squat. If the movements don’t feel challenging enough it is time to upgrade your weights!

Focus on using full range of motion (ROM) for each exercise to achieve the full benefits. When working with weights it is imperative to utilize good form. Keep the core strong through each exercise to protect your back. With any twisting motion don’t use momentum, be sure to control the full movement.

Todays Fit Fashion: my top is from: www.affitnity.com You can get 15% off of your total purchase with the code BenderFitness at checkout.

Have fun with with one! I have a 15 Minute HIIT Workout for you tomorrow!
Melissa

Equipment: Gymboss Interval Timer set for stopwatch, Dumbbells, Chair or Bench.

Beginners: 5 Burpees, 10 Reps Per Exercise
Intermediate: 10 Burpees, 15 Reps
Advanced: 10 Burpees, 20 Reps

1. 10 Burpees
2. Curtsy Lunge (right)
3. Curtsy Lunge (left)
4. Romanian Deadlift
5. Overhead Split Squat (right)
6. Overhead Split Squat (left)
7. Calf Raise (right)
8. Calf Raise (left)
9. Weighted Plie
10. 10 Burpees

Repeat 1-4X

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Curtsy Lunge: Part 1

Curtsy Lunge: Part 2

Romanian Deadlift

Overhead Split Squat: Part 1

Overhead Split Squat: Part 2

Calf Raise: Part 1

Calf Raise: Part 2

Weighted Plie Squat

20 Minute Fat Burning HIIT: Cardio Blast Workout

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Hi Everyone!

I hope you’re ready for today’s workout! One round takes 20 Minutes. You will work your entire body and work up a sweat.

This routine incorporates full body movements that will provide a cardiovascular and muscular challenge. Remember, it is a good sign if you are breathing heavy and sweating. That means you are pushing yourself during the workout! You want to get in as many reps of each exercise as you can (while maintaining proper form).

I am still going to be filming the Q & A video that I promised. We haven’t had a chance to film it yet, but my goal is to have it done by this weekend.

Have fun with the workout!
Melissa

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

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 15 rounds of 30/50.

-High Knees
1. Russian Kicks
-Butt Kicks
2. Mountain Climber
-High Knees
3. X-Jump
-Butt Kicks
4. Donkey Kick
-High Knees
5. Burpee
-Butt Kicks
6. Temple Tap Abs
-High Knees
7. Elbow Tap Side Plank (right)
-Butt Kicks
8. Elbow Tap Side Plank (left)
-High Knees
9. Rock the Boat
-Butt Kicks
10. Cross & Reach Abs
-High Knees
11. Burpee
-Butt Kicks
12. Donkey Kick
-High Knees
13. X-Jump
-Butt Kicks
14. Mountain Climber
-High Knees
15. Russian Kicks

Repeat 1-3X

Russian Kicks

Mountain Climber

X-Jump: Part 1

X-Jump Part 2

Donkey Kick: Part 1

Donkey Kick: Part 2

Donkey Kick: Part 3

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Temple Tap Abs

Elbow Tap Side Plank: Part 1

Elbow Tap Side Plank: Part 2

Rock the Boat: Part 1

Rock the Boat: Part 2

Cross & Reach: Part 1

Cross & Reach: Part 2

Weights and Intervals & Cardio Smash Up: Home Workout

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Hi Everyone!

Today I have two older workouts for you! Jesse was offered tickets to a show tonight, so we didn’t get to film a new workout. We will definitely be filming as soon as I get home from work tomorrow. So check back!

Today’s workout is a combination of weighted exercises and a 5 minute interval round. The entire workout can be repeated 1-3X. When I filmed this routine, I went through the routine once and followed it by a 3 mile run outside.

You can choose to to the workout with a run, or pair it with the 10 Minute Cardio Smash video I posted below. In the Cardio Smash Video I paired my workout with running. The running is optional.

I thought this routine was a nice challenge. I hope you like it!
Melissa

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

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

Interval Round: Max reps during each 60 second interval, 10 seconds of rest

Reps:
1. Reverse Lunge with Dumbbell Raise
2. Romanian Deadlift with Row
3. Weighted Temple Tap Abs
4. Back Extensions on Stability Ball
5. Squats with Lateral Raises

Intervals:
1. Rainbow Climbers
2. Knee Tuck Squat
3. Bicycle Abs
4. Hip Lift and Press
5. Burpees

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

Max reps during each 50 second interval, 10 seconds of rest between exercises.

Warm Up: 1 Mile Run, 10 Minutes Jump Rope or Cardio of Choice

1. Frog Hopper
2. Jump Squat Turn
3. 3 Way Plank
4. Right Leg Hop Press
5. Left Leg Hop Press
6. Single Leg Frogger Pushup
7. Squat Jacks
8. Single Leg Hip Thrust
9. High Knees
10. Burpee

Optional: Cardio: 2 mile run, or 15-20 minutes cardio of choice

Hold Steady, Hard Body Workout: 15 Minutes Per Round

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Hi Everyone!

One round of this workout takes 15 minutes to complete. This routine combines static and dynamic exercises to challenge your body and muscles in different ways.

I repeated this workout 2X and paired it with a 4 mile easy paced run outside.

Jesse and I were at the Arnold Classic all weekend so we weren’t able to film any new workouts, but we are getting back to filming tonight! So check back and we will be ready to go with some brand new routines!

Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing! I have been seeing some great check in posts!

Melissa

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

1. Plank
2. Windshield Wiper Plank
3. Heel Tap Plank
4. Goddess Pose
5. Plie/Goddess Jumps
6. Burpees
7. Leg Raise Hold
8. V-Ups
9. Temple Tap Abs
10. Chair Pose (hold)
11. Chair Taps Twist
12. Squat Jumps
13. Down Dog (hold)
14. Dive Bombers
15. Cheek to Cheek

Plyo Cardio Fat Burn: 15 Minute HIIT

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Hi Everyone!

I have a throw back workout for you today! This workout is intense, but fun!

This exercise series combines plyometric movements that are designed to sculpt lean muscles, while burning fat. The goal is to complete the maximum number of reps you can during each 50 second interval, with minimal rest between exercises. *Form is always more important than number of reps. You will get more benefit by doing half the reps with appropriate form than double the reps with poor form.

Jesse and I are at the Arnold Sports Festival this weekend. I am going to try and get some new workouts posted, but the internet connection isn’t the best, so they may not be up until we get home.

If you’re at the Arnold stop by the Nutrition Snob Booth #859 and say hello!

You can also find me on Facebook, Instagram, or Twitter.

Have fun!

Melissa

Click the link to get your own Gymboss Interval Timer!

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

Max reps 50 seconds, 10 seconds rest.

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

Lower Body Sculpt Workout

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Hi Everyone!

Today’s workout is focused on the Lower Body. I used two twenty pound dumbbells. You can use dumbbells (pick a weight that challenges you) or complete the exercises with body weight.

This workout will work your lower body in all planes of motion to strengthen and sculpt all of your muscles. I chose some great exercises to work the tush, thighs and calves from every direction. The added weight will increase the challenge and improve the boost to your metabolism.

I am off to work! Jesse and I will be filming out Q & A video based on your questions on Facebook so be sure to check back for that.

I hope you enjoy the workout!

Melissa

Facebook, Instagram, or Twitter.

1. Runner’s Lunge Lift (right)
2. Runner’s Lunge Lift (left)
3. Lunge to Squat (right)
4. Lunge to Squat (left)
5. Man Maker
6. Curtsy Lunge Kick (right)
7. Curtsy Lunge Kick (left)
8. Weighted Single Leg Glute Bridge (right)
9. Weighted Single Leg Glute Bridge (left)
10. Lunge Twist to Chair (right)
11. Lunge Twist to Chair (left)
12. Plie Pulse
13. Romanian Deadlift
14. Around the World Lunge (right)
15. Around the World Lunge (left)

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

Runner’s Lunge Lift

Lunge to Squat: Part 1

Lunge to Squat: Part 2

Man Maker: Part 1

Man Maker: Part 2

Man Maker: Part 3

Curtsy Lunge Kick: Part 1

Curtsy Lunge Kick: Part 2

Single Leg Glute Brige

Lunge Twist to Chair: Part 1

Lunge Twist to Chair: Part 2

Plie Pulse

Romanian Deadlift

Around the World Lunge

Core Cardio Burn: 15 Minutes Per Round HIIT Fat Burn

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Hi Everyone!

Tonight’s workout is focused on Core & Cardio. I like pairing core and cardio together to provide strengthening and sculpting to the muscles, while simultaneously burning any fat that might be resting on top of your muscles.

You can do this workout on it’s own or pair it with a full body workout. I have been tagged in a lot of posts on Instagram lately (@BenderFitness) showing me the different video combinations people are using to create their own workout. I love seeing your posts or comments about the workouts, and seeing people creating a customized plan by combining 2 or 3 videos together to get in a longer workout day.

Jesse did this workout too, and he enjoyed it. I coached him through this one, and another new video that I have for you tomorrow evening. He enjoyed both workouts and the challenge! He is already seeing results, so I will have to share his photos with you soon too!

Jesse going through this workout.

I hope you enjoy the workout!

Melissa

Facebook, Instagram, or Twitter.

Click the link to get your own Gymboss Interval Timer!

Set your timer for 10 Rounds of 40/50.

-High Knees
1. Plank Crunch
-High Knees
2. Plank Jack Pushup
-High Knees
3. Side Plank Reach Through (right)
-High Knees
4. Side Plank Reach Through (left)
-High Knees
5. Rainbow Plank (right)
-High Knees
6. Rainbow Plank (left)
-High Knees
7. Down Dog Cross & Lift (right)
-High Knees
8. Down Dog Cross & Lift (left)
-High Knees
9. Pushup to Hip Thrust (alternating)
-High Knees
10. Knee Drop Plank

Repeat 1-3X
Optional: Pair with 15-30 Minute Run or Cardio of Choice.

High Knees

Plank Crunch

Plank Jack

Side Plank Reach Through

Rainbow Plank: Part 1

Rainbow Plank: Part 2

Down Dog Cross & Lift: Part 1

Down Dog Cross & Lift: Part 2

Pushup to Hip Thrust: Part 1

Pushup to Hip Thrust: Part 2

Knee Drop Plank

20 Minute Full Body HIIT Boot Camp (Over 215 Calories Burned Per Round)

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Hi Everyone!

I hope you’re ready to get in a great workout! This one is going to get you breathing heavy and sweating. Remember, to work to your own level. Push yourself. If you need a break, take it and then get back into the workout as quickly as you can.

Be sure to warm up before this one. Your body will thank you and you will improve the metabolic burn of the workout. Warm-ups should be dynamic: walking, jump rope, jogging. After the workout you can do some static stretching, after a gentle cool down to get your heart rate back down again.

I have great workouts planned for this week so keep checking back!

I hope you enjoy the workout!

Melissa

Facebook, Instagram, or Twitter.

The Workout Burned about 215 Calories.
I left my Heart Rate Monitor Running for 15 minutes to see the afterburn.
302 Calories after 1 Round.

Click the link to get your own Gymboss Interval Timer!

Set your timer for 15 Rounds of 30/50.
Or complete for reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 30 second cardio burst between each exercise.

-Mountain Climbers
1. Lateral Burpee Row
-Mountain Climbers
2. Warrior Lunge Hop
-Mountain Climbers
3. Side Lunge Lift (right)
-Mountain Climbers
4. Side Lunge Lift (left)
-Mountain Climbers
5. Alternating Hip Thrust
-High Knees
6. Single Leg Frogger Pushup (right)
-High Knees
7. Single Leg Frogger Pushup (left)
-High Knees
8. Tricep Pushup (right)
-High Knees
9. Tricep Pushup (left)
-High Knees
10. Tricep Extension
-Burpee
11. Superman V-Up
-Burpee
12. Oblique V-Up (right)
-Burpee
13. Oblique V-Up (left)
-Burpee
14. Boat with Single Leg Lateral Knee Drop (right)
-Burpee
15. Boat with Single Leg Lateral Knee Drop (left)

Repeat 1-3X

Mountain Climber

Lateral Burpee Row

Warrior Lunge Hop: Part 1

Warrior Lunge Hop: Part 2

Side Lunge Lift

Alternating Hip Thrust

Single Leg Frogger Pushup: Part 1

Single Leg Frogger Pushup: Part 2

High Knees

Tricep Pushup

Burpee

Tricep Extension

Superman V-Up: Part 1

Superman V-Up: Part 2

Oblique V-Up

Boat with Single Leg Lateral Knee Drop

21 Minute Full Body Workout

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Hi Everyone!

Today’s workout is finally posted! It took a while for this one to upload and process, but no more waiting! It’s here!

I have a great week of workouts planned. This one is low-impact, but still very effective. The only impact exercise is jump rope, and you can substitute high knee marching if you need a lower impact option for your joints.

I paired this workout with a 2-Mile Run for some added cardio. You can also choose to change the intervals to 30/50, and add 30 seconds of High Knees or Jump Rope if you are looking for a higher intensity workout today.

I have great workouts planned for this week so keep checking back!

I hope you enjoy the workout!

Melissa

Facebook, Instagram, or Twitter.

Click the link to get your own Gymboss Interval Timer!

Set your timer for 21 Rounds of 10/50.

1. Jump Rope
2. In/Out Squat
3. Camel Reach
4. Toe Touch Plank
5. Tricep Squat Leg Lift (right)
6. Tricep Squat Leg Lift (left)
7. Bow Lift
8. Ab Lean Pulse
9. Superman
10. 3-Way Plank (right)
11. 3-Way Plank (left)
12. Pendulum Abs
13. Seated Twist
14. Down Dog Bent Knee Lift (right)
15. Down Dog Bent Knee Lift (left)
16. Scissor Abs
17. Wide Leg Toe Tap Situp (right)
18. Wide Leg Toe Tap Situp (left)
19. Jump Rope
20. In/Out Squat
21. Camel Reach

Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio.

Jump Rope

In/Out Squat: Part 1

In/Out Squat: Part 2

Camel Reach: Part 1

Camel Reach: Part 2

Toe Touch Plank

Tricep Squat Leg Lift: Part 1

Tricep Squat Leg Lift: Part 2

Bow Lift

Ab Lean Pulse

Superman

3-Way Plank: Part 1

3-Way Plank

Pendulum Abs

Seated Twist

Down Down Bent Knee Lift

Scissor Abs

Seated Twist Situp: Part 1

Seated Twist Situp: Part 2

Jump Rope

In/Out Squat: Part 1

In/Out Squat: Part 2

Camel Reach: Part 1

Camel Reach: Part 2

Lean Muscle Building Workout Challenge

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This is a 4-Week Workout Challenge focused on building lean muscle. Lean muscle mass helps improve your metabolism, give your body shape, and improve your strength.

Each Week incorporates 1-2 Days of rest. Rest days are when your muscles build strength. You can choose to add up to 30 minutes of cardio to any of these workouts. Be sure to take at least 1 full rest day per week.

Listen to your body throughout the month and be sure to stretch. As always, consult your doctor before starting a new fitness routine and/or if you have any health/injury concerns.

Aim to consume at least 1 gram of protein per pound of desired weight. IE Goal Weight=135 lbs. Aim to consume 135 grams of protein per day.

You must consume enough calories to build muscle. Remember, calories are units of energy. You have to consume enough calories to build muscle and power your workouts.

Have fun!

Melissa

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Week 1:
HIIT to Be FIIT
Slim & Sculpted Arms Workout
10 Minute Tighter Waist Core Workout
30 Minute Home Dumbbell Workout
Lower Body Sculpt & Shape

Week 2:
HIIT Full Body Workout: 20 Minutes Per Round
Arms & Back: Quick Home Workout
Stretches to Improve Flexibility for Splits
21 Minute HIIT: Full Body Workout
HIIT It, Sweat It, Tone It: Workout + Hill Sprints

Week 3:Boot Camp HIIT: 20 Minutes Per Round
Full Body Fitness Makeover
Extreme Sweat: Full Body Home Workout
Tight Stomach Toning Workout
Lower Body Blast: Burn, Shape & Sculpt Workout
Body Weight: Full Length Workout

Week 4:
20 Minute: Core Cardio Fat Burn HIIT
Dynamic Body Workout: 15 Minute HIIT Per Round
Lower Body, Low Impact Workout: Quiet, No Jumping!
Terrific Tummy Toner: 20 Minute Fat Burn HIIT
Working for a Sexy Body Fat Burn
20 Minutes Per Round: Full Body Workout

20 Minutes Per Round: Full Body Workout

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Hi Everyone!

I hope you’re ready for today’s workout! In this workout I alternated 30 seconds of dumbbell exercises between each 50-second interval.

I hope you enjoy this workout. The format is a little bit different, but it is really great for your body to switch up the challenge. For the last two exercises I used a chair, but you can also use a stability ball or a bench.

Using a chair for back extensions was tricky, because technically the surface you are on should come up to the hinge area of your hip (where you bend). It is much easier to position correctly on a stability ball. I chose to use the chair in this workout because not everyone has a stability ball at home. The other option is to substitute a Superman for this move.

When I create my workouts I try to think of functional alternatives to equipment that most people will have available at home.

I hope you enjoy the workout!

Melissa

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Click the link to get your own Gymboss Interval Timer!

-In/Out Squat
1. Knee Crunch Extension
-In/Out Squat
2. Squat to Forward Reach
-In/Out Squat
3. Bridge March
-In/Out Squat
4. Squat to Side Leg Lift (right)
-In/Out Squat
5. Squat to Side Leg Lift (left)
-Lunge Rotation
6. Side Plank Knee Rotation (right)
-Lunge Rotation
7. Side Plank Knee Rotation (left)
-Lunge Rotation
8. High Knee Step
-Lunge Rotation
9. Standing Hydrant (right)
-Lunge Rotation
10. Standing Hydrant (left)
-Romanian Deadlift
11. Split Leg Lift (right)
-Romanian Deadlift
12. Split Leg Lift (left)
-Romanian Deadlift
13. Side Lunge Dumbbell Reach (alternating)
-Romanian Deadlift
14. Back Raise/Extension
-Romanian Deadlift
15. Butt Lift

Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio of Choice

In/Out Squat

Knee Crunch Extension: Part 1

Knee Crunch Extension: Part 2

Squat to Forward Reach: Part 1

Squat to Forward Reach: Part 2

Bridge March

Squat to Side Leg Lift: Part 1

Squat to Side Leg Lift: Part 2

Lunge Rotation

Side Plank Knee Rotation: Part 1

Side Plank Knee Rotation: Part 2

High Knees March

Standing Hydrant

Romanian Deadlift

Split Leg Lift: Part 1

Side Lunge Dumbbell Reach (alternating)

Back Raise/Back Extension

Butt Lift

Working for a Sexy Body Fat Burn

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Hi Everyone,

This is a throwback Thursday workout (circa 2012)! I filmed a new workout, but it won’t be up until late this evening so check back tonight or tomorrow.

This is a good fat burning workout, there is cardio in between each rep. Be sure to give this workout your all, and repeat it if your body can handle it!

Jesse and I will be filming our Q & A response video tomorrow. We are picking several questions to answer, so if you posted a question on my Facebook page: www.facebook.com/MelissaBenderFitness be sure to check in to see if we answered your question.

I am off to work! See you all tonight!

Enjoy! Push hard and get sweaty!

Melissa

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Click the link to get your own Gymboss Interval Timer!

Beginner: timed exercises 30 seconds, 10 reps
Intermediate: 45 seconds, 15 reps
Advanced: 60 seconds, 20 reps
(jump rope and high knees are both timed).

1. Jump Rope
2. Heel Touch Squats
3. High Knees
4. Bulgarian Split Squat (right)
5. Jump Rope
6. Bulgarian Split Squat (left)
7. High Knees
8. Decline Pushup with ball
9. Jump Rope
10. Ball Pull In (Hamstring Curl)
11. High Knees
12. 3-Part Abs
13. Jump Rope
14. Cheek to Cheek Plank
15. High Knees

Repeat 1-3X

Terrific Tummy Toner: 20 Minute Fat Burn HIIT Workout

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Hi Everyone!

I hope you’re ready to workout! This is a fun workout that will get your heart rate up and get your body working! This routine is focused on the core, but you will still get a full body workout. I utilized 30-second cardio bursts in between each exercise.

1 Round of Today’s Workout + 10 Minutes After Burn

I wore my heart rate monitor during this workout. I burned just over 200 calories during the workout. I left my watch recording for about 10 minutes after the workout and got about 90 calories in after burn. The great thing about HIIT workouts is that the benefits continue after the workout has been completed.

I hope you all enjoy this workout! It’s challenging, but effective. You’re worth the effort!

Melissa

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Set your timer for 15 Rounds of 30/50.

*30 Seconds of Cardio Between Each Exercise

1. Tricep Sideways Jump
2. Frogger
3. Side Plank Drop/Elbow Tap (right)
4. Side Plank Drop/Elbow Tap (left)
5. Forward/Back Lunge (right)
6. Forward/Back Lunge (left)
7. Sumo Squat Twist
8. Bicycle Abs
9. Leg Lift Abs with Hip Twist
10. Walking Pushups
12. Russian Kicks
13. Reach Through Abs
14. L-Leg Lift (right)
15. L-Leg Lift (left)

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

Tricep Plank Jump

Frogger

Side Plank Hip Drop With Knee Tap: Part 1

Side Plank Hip Drop With Knee Tap: Part 2

Forward/Back Lunge

Twisting Sumo Squat: Part 1

Twisting Sumo Squat: Part 2

Bicycle

Leg Lift with Hip Twist

Walking Pushups

Supergirl Plank

Russian Kicks

Reach Through Abs

Side Plank L-Lift

Lower Body, Low Impact Workout: Quiet! No Jumping-15 Minutes Per Round

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Hi Everyone!

Today’s workout is all about the Lower Body! It is a low impact routine (no jumping), but it is still challenging. You will work your lower half from every angle.

All you need for this workout is a chair and some dumbbells (optional). Adding weight to your workout will increase the challenge/intensity. If you don’t have dumbbells get creative and find something around your house! A gallon of water weighs about 8 lbs, and the fluidity and balance of the handle will add an additional challenge.

I hope you all enjoy today’s workout!

I have some other great workouts already planned for this week, so keep checking back! On Facebook I am asking for any questions you have. Jesse and I will be filming a Q & A video. You can let me know your questions here: www.facebook.com/MelissaBenderFitness.

Melissa

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

1. Squat
2. Squatting Calf Raise
3. Pretzel (right)
4. Pretzel (left)
5. Forward Fold Leg Raise (right)
6. Forward Fold Leg Raise (left)
7. Split Squat to Warrior (right)
8. Split Squat to Warrior (left)
9. Butt Lift Squat
10. Hydrant Extension (right)
11. Hydrant Extension (left)
12. Leg Series (right)
13. Leg Series (left)
14. Sit to Stand (right)
15. Sit to Stand (left)

Repeat 1-4X
Optional: Add 30 Minutes Cardio of Choice

Squat

Squatting Calf Raise: Part 1

Squatting Calf Raise: Part 2

Pretzel Lift

Forward Fold Leg Raise

Split Squat to Warrior: Part 1

Split Squat to Warrior: Part 2

Butt Lift Squat: Part 1

Butt Lift Squat: Part 2 (focus on keeping the back flat)

Hydrant to Leg Extension: Part 1

Hydrant to Leg Extension: Part 2

Leg Series: Part 1

Leg Series: Part 2

Sit to Stand: Part 1

Sit to Stand: Part 2

Dynamic Body Workout: 15 Minute HIIT

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Hi Everyone!

Are you ready for a full body workout? This is a great routine that will work your entire body. You can repeat this one up to 4X. I like doing this routine 2X through and pairing it with 30 Minutes of running (total workout time 60 minutes).

This is actually a workout I did as a Repetition Based tutorial video back in 2011 (Dynamic Body Workout Tutorial). I changed the workout up a bit, and did it as an interval workout today.

I hope you enjoy it! I am going to periodically re-film some of my older tutorial workouts as full length videos, and work on up-ing the intensity.

Melissa

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

1. Jumping Jacks
2. Russian Crab Toe Touch
3. Low Jack
4. Frogger Pushup
5. Temple Tap Abs
6. High Knees
7. Tripod Side Leg Swing (right)
8. Tripod Side Leg Swing (left)
9. Single Leg Pump (Warrior Kick with 90 degree Bend) (right)
10. Single Leg Pump (left)
11. Situp Reach
12. Leg Scissor
13. Shoulder Bridge with Bent Knee to Extension (right)
14. Shoulder Bridge to Extension (left)
15. High Knees

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