20 Minute: Core Cardio Fat Burn: HIIT

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Hi Everyone!

Today’s workout is a 20 Minute HIIT Core & Cardio Workout. This is a great fat burner. I completed jump rope for my cardio intervals, but you can also substitute high knees if you prefer. 

Jesse and I just got home from Toronto yesterday. I had so much fun filming my workout series for BodyRock.tv. I came home feeling rejuvenated and motivated. Our flight was delayed yesterday so I had some time to come up with several new workouts, and new workout moves. 

Freddy, BodyRock CEO/Producer, showed me the Unicycle move that I included in today’s workout. I love coming up with and finding new moves. It keeps the workouts interesting, and challenges your body in new ways all the time. 

I have some other great workouts already planned for this week, so keep checking back! 

Melissa

Facebook, Instagram, or Twitter. 


Click the link to get your own Gymboss Interval Timer! 
Set your timer for 15 Rounds of 30/50. 

*Between each exercise complete 30 second cardio burst: Jump Rope or High Knees. 

1. Rolling Situp
2. Split Leg Lift (right)
3. Split Leg Lift (left)
4. 1 Leg Tricep Squat (right)
5. 1 Leg Tricep Squat (left)
6. Side Lunge with Knee Cross (right)
7. Side Lunge with Knee Cross (left)
8. Clamp
9. Forward Fold Jump
10. Seated Twist Stretch
11. Side Tap Reverse Plank
12. Kneeling Side Bend
13. Chair Twist
14. Unicycle
15. Unicycle

Repeat 1-3X

Rolling Situp: Part 1

Rolling Situp: Part 2

Split Leg Lift

1 Leg Tricep Squat

Side Lunge with Knee Cross: Part 1

Side Lunge with Knee Cross: Part 2

Clamp: Part 1

Clamp: Part 2

Forward Fold Jump: Part 1

Forward Fold Jump: Part 2

Forward Fold Jump: Part 3

Seated Twist Stretch

Side Tap Reverse Plank

Side Tap Reverse Plank

Kneeling Side Bend

Chair Twist

Unicycle: Part 1

Unicycle: Part 2

Gambit loves workout time! 


Body Weight Full Length Workout

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Hi Everyone!

I am missing the sunshine! I can’t wait for the weather to look like this again. So this is my throwback workout for you! 

I am flying home, and will be filming brand new workouts this weekend. Jesse and I have been in Toronto all week filming a 10-video Workout Series for BodyRock.tv. We have had an amazing time. 

Toronto is a beautiful city, with a great variety of delicious food options! The BodyRock Team took really great care of us while we have been here. I am excited to share all of the workouts that we have filmed here with you. I think we put together a really great series. 

Here are a few behind the scenes pictures:

Day 3 of Filming
Filming Workout #9


I will be writing more about our experience here, so be sure to check back! If you have any questions post them in the comments below or on Facebook!

Also, I posted a recipe for Healthy Beef Stew. Even though I am summer dreaming, the cold weather has me craving some hot and hearty comfort food! 

Enjoy!
Melissa



1. Twisting Sumo Squat (right)
2. Twisting Sumo Squat (left)
3. Spiderman Pushups
4. Heel Tap/Hip Lift Abs
5. Sit-up Pushups
6. Low Jacks
7. Alternating Hip Drop
8. Speed Skater
9. Forward Fold Jump

Repeat 1-3X

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

Healthy Beef Stew Recipe

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When the weather gets colder I find myself craving meals that are warm and hearty. Beef Stew is a delicious meal, that meets both of those criterion. Plus, it’s easy to make!

This recipe is high in nutrients. You should be having 5-6 cups of red/orange vegetables per week! Carrots and Sweet Potatoes are high in Vitamins A, C, Fiber and Potassium. Spinach is high in vitamins and antioxidants, and is a natural anti-inflammatory. Spinach has been shown to effectively lower blood pressure. All of these vegetables help protect your vision, and skin. So what’s not to love about this combination? 

I hope you all enjoy the recipe!

Makes 4 Large Servings, or 6-8 Smaller Servings

For this recipe I used:

  • 1 Container Swanson 100% Natural Beef Broth with 50% Less Sodium (contains 4 cups)
  • 3 Medium Sweet Potatoes
  • 3 cups Raw Spinach
  • 3 Medium Carrots
  • 1/2 cup fresh mushrooms, sliced
  • 1.25 pounds Beef Stir Fry Meat
  • 1 teaspoon fresh garlic
  • Extra Virgin Olive Oil (less than a teaspoon)
  • Fresh Ground Black Pepper (to taste)
  • Fresh Ground Sea Salt (to taste)
  • Italian Seasoning (to taste)
  • Thyme (to taste)
  • 1 Tablespoon All Purpose Flour
  • 1 Tablespoon Whole Wheat Flour
  • 1/4 cup Water
Step 1:
Cut Beef into 1/2 to 1 inch cubes.
In a large pot use a touch of Extra Virgin Olive Oil and a teaspoon of fresh garlic. Turn stove on to medium heat. Add beef and cook until browned. Add desired seasoning at this point.
I used a bit of fresh ground pepper, fresh ground sea salt, Thyme, and Italian Seasoning. 

Step 2:
Add the entire container of Beef Broth. Cover, and bring to boil. Reduce heat to low, and cook for 90 minutes. 

Step 3: 
Cut vegetables to desired size. Add all vegetables to the broth and re-cover. Cook for an additional 30-60 minutes on low until vegetables are tender. 

Step 4:
Increase heat to medium. Mix flour and water in a bowl, and add slowly to broth. Stir to thicken. 

Step 5: 
Stew is ready to serve! Enjoy!

Lower Body Blast: Burn, Shape & Sculpt Workout

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Hi Everyone!

Tonight’s workout is a doozy! I created this workout to exhaust each muscle group. This workout is great for recruiting both fast and slow twitch muscle fibers. This translates to more speed, strength and endurance. It also means that the exercises should wear you out. 

No matter what, focus on maintaining proper form for each exercise. This is still more important than speed, even on the plyometric movements. Also, remember to warm up. I warmed up with some jump roping today. I did 300 jumps over the rope, alternating between traditional jump roping (hopping with both feet together) and high knees jump rope every 50 jumps. 

I went through this workout twice, and ran one mile after each round. I kept my miles pretty quick (7 minute mile pace). After my second mile, I walked a third mile as a cool down. 

I was sure to stretch well after the entire workout: pigeon pose, king Arthur pose, lotus (both sides), and some extended side stretches. 

It was an intense workout day, but I feel fantastic, strong and energized!

I hope you all enjoy the workout!
Melissa
PS Don’t forget to check in on Facebook, Instagram or Twitter. The check in posts are a great way to stay motivated and on track. šŸ™‚


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

1. Lunge Hop (right)
2. Warrior Deadlift (right)
3. Lunge Hop (left)
4. Warrior Deadlift (left)
5. Jump Squat
6. Dumbbell Squat
7. Lunge Kick (right)
8. Bulgarian Split Squat (right)
9. Lunge Kick (left)
10. Bulgarian Split Squat (left)

Repeat 1-3X

Don’t Drop Out of the Race! 5 Ways to Decrease Your Risk of Dying Early

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Pittsburgh Cure Sarcoma 5K

Did you know that you can decrease your risk of dying? You can take action to improve your health and decrease your risk of preventable death. 

In the United States alone, up to 40% of annual deaths from each of the five leading causes of death could have been prevented. You can actively make changes to decrease your risk of dying from:
1. Heart Disease 
2. Cancer
3. Chronic Respiratory Disease
4. Stroke
5. Unintentional Injury

In Healthcare we focus on the Three Levels of Prevention:
1. Primary Prevention: healthy people make changes to their lifestyle to decrease the risk of developing a disease or sustaining an injury. 
2. Secondary Prevention: treating an existing illness or risk factor to prevent further complications or progression of the disease/injury. 
3. Tertiary Prevention: teaching people to manage long term health problems to prevent further decline and maximize quality of life. 

As a Fitness Blogger and an Occupational Therapist, I am actively trying to promote the Primary Prevention Level of Healthcare. If I can help improve even one person’s health, happiness and quality of life than I have done something with my life that I can be proud of. I share workouts and nutrition tips, but there are other changes you can make to improve your health and extend your life. 

What are you willing to do for a healthier life? You’re on my blog, so that means you are probably already exercising, or interested in starting a fitness program. That means you are moving in the right direction!

5 Steps You Can Take to Decrease Your Risk of Dying from a Preventable Disease:

1. Exercise Consistently: Exercise decreases your risk of everything from Alzheimer’s to Diabetes, Stroke and Cancer. Those who exercise consistently are more likely to be at a healthy body fat percentage, which further decreases your risk of dying from a preventable cause. Exercise helps control Blood Pressure, and regulates Blood Sugar and Release of Hormones. 

Maintain strength, cardiovascular health and flexibility to keep your body in optimal health. While you are at it consider signing up for a 5K to support an important cause: Pittsburgh Cure Sarcoma 5K. 


2. Provide Your Body Proper Nutrition: A poor diet limits the amount of nutrients you are consuming. Choosing a variety of nutrient dense foods provides your body with the proper sustenance to maximize it’s ability to function at it’s optimal level. Eating a balanced diet also promotes a healthy body weight and muscle/fat ratio. 



3. Decrease Your Risk of Accidental Death: Wear your seat belts and helmets! Do not misuse drugs (prescription or otherwise). Educate yourself on any risk factors involved with your job or hobbies and take action to improve your safety. 



4. Complete Regular Screenings to Monitor Your Risk of Developing an Illness: Biometric screenings, Regular Checks of Blood Pressure, Complete recommended Cancer Screenings. 



5. Limit Exposure to Hazardous Materials: Avoid tobacco use, second hand smoke, and exposure to chemicals. 



Taking care of your body doesn’t only decrease your risk of dying, it also improves your quality of life. You’re worth the effort! What healthy habits have you incorporated into your life? If you’ve made a change or want to share you story comment below, or tag me on Facebook, Twitter or Instagram (@BenderFitness). 

Sources:Up to 40 percent of annual deaths from each of five leading US causes are preventable

Potentially Preventable Deaths from the Five Leading Causes of Death ā€” United States, 2008ā€“2010

Tight Stomach Toning Workout

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Hi Everyone!

I hope you’re ready for a tummy toning workout, because this one is tough! This workout uses all of the muscles of your core, and will help sculpt your abs. This is a great workout to pair with a run or cardio of your choice. 

Remember, a strong core helps you gain strength for everything that you do. It protects your back, and improves your form during all exercise. Your core is responsible for your ability to maintain your balance. Those are just a few reasons to be sure you are working on that mid-section!

Have fun with this one!
Melissa

Facebook, Instagram, or Twitter. 


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*If the plank variations are to difficult, an alternative option is to hold a static plank. Choose a length of time that is challenging for you. As you build strength with correct form you will be able to progress to the more difficult variations. 

1. Crescent Plank (right)
2. Crescent Plank (left)
3. V-up/Hip Lift
4. Side Plank Leg Lift (right)
5. Side Plank Leg Lift (left)
6. Toe Tap Situps
7. Slow Mountain Climber
8. Knee Drop Plank
9. Boat Twist
10. 1/2 Burpee (no pushup)

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

Extreme Sweat Full Body Home Workout

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Hi Everyone,

Today’s workout is a tough one! I was super sweaty, and definitely felt like I worked my entire body. I went through the entire workout twice. I used my stability ball, and a kettle bell, but the workout can also be done with body weight only. 

Body Weight Modifications:
-Ball Pass: can be done with no ball, just be sure to count the reps the same way you would with a ball. 
-Chest Lift: can be done lying on the floor on your stomach with your toes pressing into the ground. Just your upper body, and squeeze your glutes, while keeping your hip bones in contact with the ground. 
-Ball Pull with Straight Legs: you can substitute Donkey Kicks or Frog Jumps for this exercise. I meant to demonstrate this in the video, but I got caught up and forgot. (sorry!) 
-Butt Lift and Tap: Lay on the floor on your stomach, hips touching the ground. You can rest your forehead on your arms. Lift your legs and feet so that your knees are off the ground and tap. You can do reps by lowering and lifting your legs, or do this as a timed exercise instead. 
-Split Squat: This can be done without weights, as a body weight exercise. 

Jesse and I are currently in Toronto. We are filming 10-Workouts for a 10 Week Series with BodyRock.tv. We are having a great time so far, and everyone has been wonderful! We have already filmed two challenging workouts. 

I have seen a lot of really excited and supportive comments regarding my collaboration with BodyRock. I have also seen some people are upset with my decision. I think there is some confusion regarding what I am doing with BodyRock. 

BenderFitness is still my blog. I am not going to stop posting workouts here. What you see every day when you come to my channel is what you will continue to see, and my workouts will continue to be free. I wrote the workouts that I am filming with BodyRock. I am wearing all of my own clothing that you normally see on my blog. 

I know what I am comfortable with, and what I am not comfortable with and I won’t be crossing that line. Jesse and I have been treated with respect and kindness by Freddy and the whole BodyRock team. No one has asked me to do anything outside of what I normally do when I film workouts at home. I look forward to sharing the workouts I am filming here with all of you! I’m proud of the work that we are doing here, and I really think you are going to like this collaboration. It is a lot of fun for me to be filming in a new location and getting to focus purely on the workouts. 

Normally my schedule is: work 40 hours per week as an Occupational Therapist, teach classes 2 nights per week (Bootcamp and Yoga), do/film all of my workouts, and then process, upload, write and post everything on my blog. I absolutely love sharing my workouts with you and I have no complaints about the time that goes into it. This is my passion and I love helping people create healthy lives. It is really interesting for me to collaborate with other people who do what I do. 

When I get back home I will be filming more brand new routines! 

Hopefully, that puts some of your minds at ease! 

Enjoy the workout!
Melissa

Facebook, Instagram, or Twitter. 


Beginner: 10 reps, 30 seconds
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

Repeat 1-2X. I went through twice, the second time with no modifications. The first time through I started losing form on the decline pushups so I complete the last five without the decline. Remember, form is always number one! See my note above for modifications if you don’t have a stability ball. 

1. High Knees (timed)
2. Ball Pass
3. Chest Lift
4. Ball Pull with Straight Legs
5. Butt Lift and Tap
6. Squat Jump
7. Side Plank Pushups
8. Tick Tock Abs
9. Mountain Climber (timed)
10. Split Squat (right)
11. Split Squat (left)
12. Decline Pushups

Full Body Fitness Makeover

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Hi Everyone!

This is a full body workout. You can repeat this workout for reps or in intervals. I found this one more challenging when going for reps. 

I like to mix up the workout style, because it challenges your body in different ways. You should always strive to keep your workouts challenging. When your body faces a challenge it learns to adapt by becoming stronger and more efficient at the new skill. 

Changing up your workouts also forces you to be present during your workout. What I mean by that is, you are more aware of what your body is doing. You can’t “zone out” during your workouts. Multiple studies have proven that you have increased benefits from your workouts when you focus on the mind-body connection and the muscles being worked by each exercise. 

Also, tuning in to your body can help you be more aware of injury, illness, and hunger signals. 

Try to focus on each exercise as you progress through the workouts. 

Have fun!
Melissa

Facebook, Instagram, or Twitter. 




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

Or set your Gymboss Interval Timer for 10 Rounds of 10/50.  

Repeat 1-3X

1. High Knees
2. Reverse Lunge Step Up (right)
3. High Side Plank Reach Through (right)
4. Reverse Lunge Step Up (left)
5. High Side Plank Reach Through (left)
6. Temple Tap Abs
7. Plank Jumps
8. Squat Jump
9. 1 Leg Hip Thrust (right)
10. 1 Leg Hip Thrust (left

Bootcamp HIIT: 20 Minutes per Round

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Hi Everyone!

One round of today’s workout takes 20-Minutes. This is a full body HIIT workout. Focus on getting in as many reps as you can during each exercise. If you need a break, that’s okay, but get back into the workout as soon as you are able to. 

Be sure to hydrate! This is a sweaty one!

I hope everyone has a fantastic Valentine’s Day! Take a minute to show love to someone today. 

Enjoy the workout!
Melissa

Facebook, Instagram, or Twitter. 


Click the link to get your own Gymboss Interval Timer! 
Set your timer for 15 Rounds of 30/50. 

-Burpee
1. Knee Drop Plank
-Burpee
2. Seated Leg Lift
-Burpee
3. Leg Circles (right)
-Burpee
4. Leg Circles (left)
-Burpee
5. Heel Tap Abs
-High Knees
6. Down Dog Hop (right)
-High Knees
7. Down Dog Hop (left)
-High Knees
8. Lunge & Reach Twist 
-High Knees
9. Single Leg Hip Thrust
-High Knees
10. Alternating Knee Tap Table Top
-Squat Jump
11. Pushup Elbow Tap Twist (right)
-Squat Jump
12. Pushup Elbow Tap Twist
-Squat Jump
13. Down Dog Plank Press
-Squat Jump
14. Heel Press Plank (right)
-Squat Jump
15. Heel Press Plank (left)

Repeat 1-3X

HIIT It, Sweat It, Tone It: Workout + Hill Sprints

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Hi Everyone,

Tonight I taught a yoga class. I didn’t have time to film my 20-Minute workout tonight (but it’s coming, I promise!) This is a great throwback HIIT workout. If you want to try a yoga workout instead check out this one: 25 Minute Home Yoga Flow. 

One round of tonight’s workout takes 15 minutes. This workout can be repeated up to 3 times. If you are repeating be sure to take a quick break in between rounds. 

With any workout you get the best results if you warm up first. When your body is warmed up it is already working at a higher level, which leads to boosted metabolic benefits. It is especially important to warm up before HIIT workouts so your cardiovascular system is ready to work at a high level. If I forget to warm-up the number of reps on my first round is always significantly lower than my reps on the second round, when my body has adjusted to the effort. 

I went through this workout once, and followed it with 4 hill sprints. I timed my sprints: 
Sprint 1: 18 seconds
Sprint 2: 18 seconds
Sprint 3: 18 seconds
Sprint 4: 17 seconds

In between each sprint my rest time was walking back down the hill.

Hill sprints should be based on your fitness level. Beginners: 10 seconds, Intermediate: 15 seconds, Advanced: up to 20 seconds. The goal is to run as hard as you can, while keeping in mind that you have to repeat it. You want to maintain your pace throughout the workout. The short duration of these sprints helps prevent injury, while maximizing calorie burning, and speed/strength building. Also, sprinting uphill is safer for your body than sprinting on flat surfaces. The angle of the hill decreases your risk of pulling a muscle and teaches you appropriate running form. 

Never start hill sprints before warming up. I did them immediately after this workout so my body was ready!

Enjoy the workout!
Melissa
Facebook, Instagram, or Twitter. 


Click the link to get your own Gymboss Interval Timer!

All Levels: Max reps for each 60 second interval, 30 seconds cardio of choice between each exercise.  

*I wrote my cardio bursts in the breakdown, you can follow along with me or select your cardio of choice. You can select one form of cardio or alternate. 

1. Curtsy Lunge Hop
cardio: high knees

2. Mountain Climber Hop
cardio: burpee

3. Angel Abs
cardio: high knees

4. Sumo Pushups
cardio: Jumping Jacks

5. Leg Series (right)
cardio: high knees

6. Leg Series (left)
cardio: burpee

7. Temple Tap Abs
cardio: high knees

8. Frogger Crunch
cardio: Jumping Jacks

9. Chair Twist
cardio: burpee

10. Prone Heel Tap
cardio: burpee

21 Minute HIIT: Full Body Workout

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Hi Everyone!

I hope you’re ready to workout! I used some weights to increase the challenge today. The video and workout breakdown are below. 

I completed this workout as a HIIT style workout for time today. Last week I did this workout for reps. I increased the jump rope intervals to 60 seconds, and did 15-20 reps for all of the other exercises. You will get a great workout with either technique, but they do challenge your body differently. 

I planned on filming a new 20-Minute Workout tonight, but I had a long to-do list of things to get done after work tonight and ran out of time!

Enjoy the workout! New one tomorrow night!

Melissa
Facebook, Instagram, or Twitter. 

PS: Workout Top is from www.Affitnity.com and you can get 15% off with the code BenderFitness at checkout. The pants are Addidas. The shoes are the Reebok Crossfit Nano. 


Click the link to get your own Gymboss Interval Timer!

Set your interval timer for 21 Rounds of 10/50. 

1. Jump Rope
2. Deadlift
3. Quadruped Leg Raise
4. Jump Rope
5. Warrior Deadlift (right)
6. Warrior Deadlift (left)
7. Dive Bombers
8. Jump Rope
9. Split Squat (right)
10. Split Squat (left)
11. Plank Walkouts
12. Jump Rope
13. Lunge Pulse Press (right)
14. Lunge Pulse Curl (left)
15. Superman
16. Jumpe Rope
17. Plank Cross Row with Floor Tap
18. Folded Twist
19. Jump Rope
20. Curtsy Lunge (alternating)
21. Pigeon Stretch (alternating)

Repeat 1-3X

Stretches to Improve Flexibility for Splits (with Photos and Video)

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Hi Everyone!

Are you ready to work on your flexibility for splits? You’ve come to the right place! My stretching video is below. 

One of my goals this year is to be able to do a split. Splits require flexibility in the hip flexors, hamstrings and back. They are called Monkey Pose in Yoga. This pose can help alleviate sciatic pain. 

Additionally, hip flexibility and alignment is beneficial in all of your workouts. When your hips are properly aligned pressure is distributed evenly throughout your body. The pressure distribution through your hips impacts knee and back alignment during all exercise. 

I shared some pictures of my progress, and got a lot of questions about stretches that you can do to help progress toward doing a split. I filmed a video of a stretching routine you can do to help improve your flexibility for splits. Remember to always warm-up first! You don’t want to static stretch cold muscles. 

Do not force any stretches. Do not bounce in any stretches. Listen to your body and go at your own pace. Consult your doctor with any concerns or medical issues, and check with them to see if it’s okay to participate in these stretches. 

Hopefully soon I will have my full split! Feel free to tag me in your photos on Instagram (@BenderFitness) or Facebook! 

I hope you’re enjoying the Lean Muscle Building Workouts thus far. A big part of building lean muscle is rest and maintaining flexibility. Building muscle won’t do you any good if you lose flexibility and lose functional abilities or get injured. Rest days are when your muscles repair and gain strength. 

Melissa

PS You can check in with your progress  on Facebook, Instagram or Twitter. #BenderFitness or @BenderFitness 
Just Starting Out. Notice Upper Body Position in relation to Hips. 

Able to Lift the Chest over the Hips a bit more. 

Getting Better

Almost There


*Warm-Up
Dynamic Leg Swings

1. Forward Fold
2. Runner’s Lunge (right)
3. Nose to Knee (right)
4. Runner’s Lunge (left)
5. Nose to Knee (left)
6. Pigeon (right)
7. Pigeon Fold (right)
8. Pigeon Stretch (right)
9. Pigeon (left)
10. Pigeon Fold (left)
11. Pigeon Stretch (left)
12. Down Dog
13. Cat/Cow
14. Leg Wall Stretch (right)
15. Leg Wall Stretch (left)
16. Saddle Wall Stretch
17. Split (right)
18. Split (left)
19. Split (center) 

Leg Swings

Forward Fold

Runners Lunge with Stretch Back

Nose to Knee

Pigeon

Pigeon Fold

Pigeon Stretch

Down Dog

Cow Pose

Cat Pose

Leg Wall Stretch (right)

Saddle Wall Stretch

Split

Center Split


Arms & Back: Quick Home Workout

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Hi Everyone!

Let’s keep building those muscles for our Lean Muscle Building Workout Challenge! 

Today’s workout is focused on the arms and back (the video is below). I get a lot of requests for exercises that target the back of the arms, and the bra area of the back. This routine will assist with building strength and tightness in those areas. 

I have also included my video on how to Build to a Pull-Up below, along with the link to the original post. 

I filmed a stretching routine to improve splits last night, so I will also have that posted for you this evening. Have fun with the workout! 

Remember, rest and stretching are two key components to building lean muscle. 

I hope you enjoy today’s workout!
Melissa

PS You can check in with your progress  on Facebook, Instagram or Twitter. #BenderFitness or @BenderFitness 



Click the link to get your own Gymboss Interval Timer!

10-12 Reps Per Exercise

1. Pull-up/Bent Arm Hang
2. Bicep Curl
3. Tricep Drop
4. Plank Row
5. Shoulder Press
6. Decline Push-up
7. Dip
8. Tricep Push-up (right)
9. Tricep Push-up (left)
10. Walk the Plank
11. Chest Press Plank to Down Dog

Optional: *Bonus: Backbend Push-up*

Repeat Workout 1-3X




Building to a Pull-Up/Increasing My Pull Up Reps

HIIT Full Body Workout: 20 Minutes Per Round

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Hi Everyone!

I hope you’re ready for a new workout! This is a full body workout that will get you sweating and get your heart rate up!

During this workout I accidentally skipped the left side of Curtsy Lunge Kick. I wrote a note in the video to alternate during the move instead of doing one side at a time. The other option is to repeat the workout twice, and do the right side the first time through, and the left side the second time through. 

Sorry guys! It’s easier to keep track of moves when I have the 10-second rest break in between exercises, but the I like intensity of keeping moving throughout the whole workout. 

Next time I will give Jesse a copy of the list so he can give me a shout out if I skip a move!

I hope you have fun with this one!
Melissa

PS You can check in with your progress  on Facebook, Instagram or Twitter. #BenderFitness or @BenderFitness 

PPS Workout outfit is from www.affitnity.com and you can get 15% off any purchase with the code BenderFitness at checkout. 


Click the link to get your own Gymboss Interval Timer!

Repeat 1-3X

Set your Interval Timer for 15 rounds of 30/50 seconds. 
Complete 30-Seconds of Cardio between each move. 

1. Swimmer
2. Prone X-Reach
3. Pendulum Hop
4. Superman Pushup
5. Cheek to Cheek
6. Curtsy Lunge Kick Alternating (*I only did one side in the video)
7. Low Jack
8. Oblique Pushup
9. Kneeling Side Kick (right)
10. Kneeling Side Kick (left)
11. Plie Jump
12. Alternating Warrior III
13. Stick Situp
14. Extended Pushup/Back Stretch (Pushup Back Stretch)
15. Jumping Jacks

Swimmer

Prone X-Reach

Pendulum Hop

Superman Pushup (Part 1)

Superman Pushup (Part 2)

Cheek to Cheek

Curtsy Lunge Kick (Part 1)

Curtsy Lunge Kick (Part 2)

Low Jacks

Oblique Pushups

Kneeling Side Kick

Plie Jump

Alternating Warrior III

Stick Situp

Extended Pushup/Backbend Stretch


Lower Body Sculpt & Shape: Home Workout for Butt, Thighs & Legs

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Hi Everyone!

I hope you’re enjoying the Lean Muscle Building Challenge Workouts so far! 

I think you’re going to enjoy the challenge of today’s Lower Body Workout. This one uses some great moves to sculpt and shape the lower body from every angle. To get the best results both functionally and aesthetically it’s important to create muscular balance in your body and strengthen all of the supporting muscles. These exercises are super effective for toning, strengthening and sculpting. 

I also filmed a bonus lower body challenge move, which is probably my favorite lower body exercise. You can find the link here: Warrior Split Squat Challenge.

I took a couple of days off of filming because my body needed a rest. I will be sharing my newest boot camp workout tomorrow. I kept it light today and did some walking on the treadmill and a little bit of stretching. I can’t wait to get in a good workout tomorrow!

See you later with another new workout!
Melissa

PS You can check in with your progress  on Facebook, Instagram or Twitter. #BenderFitness or @BenderFitness 

1. Plie Squat Press
2. Down Dog Cross (right)
3. Down Dog Cross (left)
4. Side Lunge Lift (right)
5. Side Lunge Lift (left)
6. Runners Lunge Kick (right)
7. Runners Lunge Kick (left)
8. Leg Series (right)
9. Leg Series (left)
10. Forward Fold Stretch

Repeat 1-3X

Plie Squat Press: Turn Toes Out.
Plie Squat until thighs come to parallel.
Press through the heels to lift and press the weight toward the ceiling. 

Leg Series: Keep the Hips Lifted through the Exercise.
Lift the Leg Toward the Ceiling.
Drop the hips toward the floor and then lift pressing through the foot.

Runners Lunge Kick.
Start in a Runners Lunge Holding a Weight in front of your forward foot.
Bend the elbow to lift the weight to your shoulders.
Press through the front heel to lift to standing position.
Kick the back leg in front of you.
Return to starting position. 

30 Minute Home Dumbbell Workout

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Hi Everyone!

Are you ready for the next workout in the Lean Muscle Building Challenge?Ā 

I will be filming a brand new workout this evening, so be sure to check back tonight or tomorrow morning.Ā 

This is a much more traditional workout than you are probably used to from me. šŸ™‚ It’s a dumbbell workout that can be done in a gym or at home. I don’t belong to a gym, so I modified my workout room a little bit.Ā 

If you don’t have the equipment I used for this workout, don’t worry. I have some suggestions.Ā 

In this workout I used: dumbbells, jump rope, and dip station.

If you don’t have dumbbells you can use soup cans or milk jugs. No jump rope? Substitute high knees or jumping jacks. No dip station? You can use a pull up bar orĀ substitute wide armedĀ decline push-ups (feet up on something, hands on the ground). Remember, no gym? No excuses! I haven’t belonged to a gym in years, and do all of my workouts at home.Ā 

This workout can be done alone, or in addition to a run. If you are training for racing and increasing your race pace this workout is most effective when sandwiched by runs. For example: 1-2 Mile Run (depending on level of ability), workout, 1-2 Mile Run Cool Down.Ā 

If you are training for fitness or weight loss: warm up, complete the workout, and complete with a 1-3 mile run. Don’t forget, this workout is effective on it’s own as well. Listen to your body and work at your current ability level.Ā 

I also have a delicious veggie pasta recipe to share with you all, so be sure to check back!

Enjoy the workout!
Melissa

PS You can also find me onĀ Facebook,Ā InstagramĀ andĀ Twitter.Ā Jesse has also been posting Sneak Peek workout videos on hisĀ InstagramĀ account.Ā 

Click the link to get your ownĀ Gymboss Interval Timer!

Upper Body Exercises: 8-12 reps
Lower Body Exercises: 15-20 reps

30 Seconds of Jump Rope or High Knees between each exercise. *To increase the challenge you can increase this time to 45 or 60 seconds, which will also extend the length of the workout.*

1. Bench Press
30 second Cardio Burst

2. Dumbbell Flies
30 second Cardio Burst

3. Reverse Push-up or Pull-up
30 second Cardio Burst

4. Dumbbell Row (right)
5. Dumbbell Row (left)
30 second Cardio Burst

6. Chair Pose Pulse (30 seconds)
30 second Cardio Burst

7. Leg Curls
30 second Cardio Burst

8. Dumbbell Press
30 second Cardio Burst

9. Lateral Raises
30 second Cardio Burst

10. Shrugs
30 second Cardio Burst

11. Tricep Drop or Dips
30 second Cardio Burst

12. Bicep Curl (right)
Bicep Curl (left)
30 second Cardio Burst

10 Minute: Tighter Waist Core Workout

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Hi Everyone!

Today’s workout if focused on strengthening and toning the core, and creating a leaner/tighter waist. I chose several moves that utilize the deep abdominal muscles. 

The deep abdominal muscles act like a muscular corset to create a leaner and stronger mid-section. When combined with cardio this is a really great workout for strengthening and sculpting your abs. 

I like paring this workout with cardio. You can repeat the workout up to 4X and pair with 30 minutes of Cardio of choice. 

If you aren’t a runner I listed a cardio option below, or you can pair this with one of my Cardio Workouts for a bonus cardio challenge. 


See you tomorrow!
Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account. 

PPS Workout outfit is from www.affitnity.com and you can get 15% off any purchase with the code BenderFitness at checkout. 


Click the link to get your own Gymboss Interval Timer!

Repeat 1-4X

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

*Optional Cardio Boost: Set your Interval Timer for 20 rounds of 10/50 seconds and add 50 seconds of mountain climbers, high knees, or jump rope in between each exercise.  

1. Plank
2. Reverse Plank Leg Lift
3. Side Plank Reach (right)
4. Side Plank reach (left)
5. Temple Tap Abs
6. V-Up Twist
7. Reach Through
8. Leg Lift
9. Hip Lift
10. Crunch and Tap

Slim & Sculpted Arms Workout

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Hi Everyone!

This is workout #2 of the Lean Muscle Building Challenge. Tonight’s workout is tough! The video is below. This one is focused on toning and strengthening your arms. 

I used two 20 lb dumbbells in this workout. Choose a weight that is appropriate for you. How do you know when it’s time to upgrade your weights?

8-10 reps: Body Building
10-15 reps: Strength
15-20 reps: Strength and Endurance
20-25 reps: Endurance

So, if you are doing more than 20 reps with ease it’s time to upgrade your weights. I’m an Occupational Therapist so my focus is always on what’s most functional. For me, that means I want to build strength and endurance at the same time. For muscular balance and optimal benefits you need to have both. This is why I typically structure my workouts for 15-20 reps, with beginners starting at 10 reps. When you are starting out you need to build strength. Once you have a base you are able to start working on strength and endurance, and progress your fitness and health upward from that point. 

Full steam ahead! Enjoy the workout. šŸ™‚
Melissa


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

*If you max out during the workout (can not do any more of the exercise with proper form) that’s okay. You will see that I max out a few times during this workout. It’s a great way to build strength, and to monitor your strength gains when you repeat the workout. 

1. Row Lunge (right)
2. Row Lunge (left)
3. Tricep Drop
4. Mountain Pushup
5. Curl (right)
6. Curl (left)
7. Chest Press
8. Tricep Extension (right)
9. Tricep Extension (left)
10. Decline Pushup

Repeat 1-3X
Optional: 30 Minutes of Cardio

HIIT to be Fit Workout: 10 Minutes Per Round

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Hi Everyone!

It’s a new month and a new workout challenge! We just finished up the HIIT the New Year Hard Workout Challenge and the 30-Day Instagram Bonus Move Challenge. 

5 Lbs of Muscle VS 5 Lbs of Fat

Now it is time to start focusing on sculpting lean muscle! Why do you want lean muscle? It gives your body shape, definition, strength, and improves your metabolism and calorie burn. 

I burned over 800 calories doing today’s workout. I did 3 Rounds of today’s workout, plus 3 miles on the treadmill. I followed it with a 5 minute walking cool-down. My total workout time was 60 minutes. 



I hope you enjoy today’s workout! I used two 20 lb dumbbells, and my barbell total weight was 75 lbs. You want to choose an amount of weight that challenges you, but you are able to maintain form with. 

I like to have a snack with some protein and carbohydrates after my workout. I was able to get an early sample of the Detour Simple Bars in Salted Caramel Cookie Dough Flavor. I like the Simple Bars because they don’t use artificial ingredients, and they taste amazing! I felt more like I was eating a candy bar than a protein bar. You can check out their Facebook page here: https://www.facebook.com/DetourBars. 

Post-Workout Snack and Calorie Burn from today’s workout. 

I also wanted to remind everyone that Rose is still hanging in there with the Bikini Prep Workout Program. She has been posting updates on her workouts and lots of recipes. You can find them at: http://mychangeforaten.com and follow her on Facebook: https://www.facebook.com/MyChangeForATen. 


I am looking forward to trying the flying trapeze with Rose when she finishes the program, and filming a workout with her. Let’s keep cheering her on along the way!
Have fun!
Melissa


PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account. 

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness

**Fitness Fashion is from www.affitnity.com. You can get 15% off your purchase with the code BenderFitness at checkout. 


1. Squat
2. Romanian Deadlift
3. Sit to Stand (right)
4. Sit to Stand (left)
5. Goddess Squat Twist
6. Warrior Deadlift (right)
7. Warrior Deadlift (left)
8. Chair Squat Press
9. Curtsy Lunge with Knee (right)
10. Curtsy Lunge with Knee (left)

Repeat 1-3X
Cardio: 30 Minutes or 3 Miles. 

30-Day Instagram Exercise Challenge Moves

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Hi Everyone! 

Below you will find all of the moves for my 30-Day Instagram Bonus Workout Challenge. You can follow me on Instagram at @BenderFitness. 

For full length workouts: the full HIIT the New Year Hard Workout Challenge exercise list can be found HERE. 

I am getting ready to start my February Lean Muscle Building Challenge, and will be having a new Instagram Bonus Challenge. 

Have fun with the challenges!
Melissa