I woke up today ready for a great workout! I had my morning cup of coffee and some breakfast, and I was ready to go. Normally I have (a lot) of french vanilla creamer in my coffee, but I have been changing things up and trying to kick some processed foods out of my diet. Today I used Unsweetened Coconut Almond Milk, and one tablespoon of Coffeemate’s Natural Bliss Lowfat Vanilla Coffee Creamer. I also had Peanut Butter Greek Yogurt and I dipped in some celery sticks for a tasty, healthy snack. I have switched to using organic peanut butter, and I really like the change. Today’s workout is a high intensity interval workout. As you will see in the video there were a few times when I needed a break! Push yourself, but always listen to your body! I went through this workout once today. If I have time this evening I will repeat it one more time. I hope you have a great day, and enjoy the workout! Melissa
Hi Everyone! This is workout #29 of my HIIT the New Year Hard Workout Challenge! I hope you’re ready to sweat with today’s workout! This workout utilizes a lot of fun and challenging plyometric movements. Plyometric exercises have been shown to improve your speed, muscle power, endurance, and have a high caloric burn. This is a great workout for burning fat, and improving strength, overall athleticism, and power of movement. As always, focus on form throughout the routine. You can repeat this workout up to 3X, or pair it with a run/cardio of your choice. For maximum results aim for a total workout time between 30-60 minutes. I hope you all enjoy tonight’s workout! See you tomorrow with a new one. 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 My Sports bra is from www.affitnity.com. You can get 15% off any purchase with the code BenderFitness at checkout.
Instead of cardio intervals I incorporated core strengthening intervals in between each interval. One round of today’s workout takes 20 minutes. It can be repeated up to 3X, and/or paired with 30 minutes of cardio of choice.
If you want to increase the intensity of the workout you can do Mountain Climber intervals instead of the Core Series intervals in between each exercise move.
I am off to work. I hope everyone has a great day!
Enjoy the workout! 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.
Click the link to get your own Gymboss Interval Timer! Set your timer for 15 rounds of 30/50. 30 Seconds Core. 50 Seconds Max Reps. -Core Series 1. High Knees -Core Series 2. Burpees -Core Series 3. Squat Kick (right) -Core Series 4. Squat Kick (left) -Core Series 5. Side Lunge Kick (right) -Core Series 6. Side Lunge Kick (left) -Core Series 7. Superman Squat Jump -Core Series 8. Round Kick Double Jab (right) -Core Series 9. Round Kick Double Jab (left) -Core Series 10. Tripod Jump (right) -Core Series 11. Tripod Jump (left) -Core Series 12. Side Plank Knee/Lift (right) -Core Series 13. Side Plank Knee/Lift (left) -Core Series 14. Frogger -Core Series 15. X-Jumps Repeat 1-3X
Hi Everyone! This is workout #27 of my HIIT the New Year Hard Workout Challenge! I asked on my facebook page what everyone wanted to see more of, and many people requested more yoga videos. This flow is short, about 20 minutes, but it can be repeated. Yoga is all about balance, so this workout helps tone and strengthen your entire body. Maintaining flexibility in your muscles and joints helps relieve pain and prevent injury. I am a firm believer in the benefits of yoga. I have presented (with three other talented researchers) at the Pennsylvania Occupational Therapy Association conference on the use of yoga to improve self regulation skills in children. Our presentation was also accepted to be presented at the American Occupational Therapy Association conference. I have also presented on the use of yoga to prevent falls, and improve balance in the elderly. Yoga has benefits across the lifespan. I still have a new boot camp workout to share with you all. I am hoping to get it posted this evening. I ran out of time yesterday. I am off to work, but I will see you later!
Hi Everyone! This is workout #26 of my HIIT the New Year Hard Workout Challenge! I hope you’re ready for today’s workout. This workout might feel easy at first, but it is very effective. Have you ever wondered what dancers do to get such beautifully sculpted muscles? This workout utilizes ballet inspired moves, and adds weights. This workout combines balance, core strength and full body movements. The addition of weights will help speed up the toning results of the workout. Of course, all of the moves can also be performed with body weight only. The weights I used in this workout varied between 12-20 pounds. It’s important to find a weight that is challenging to you. The focus shouldn’t be on the number of pounds, it should be on finding out what is challenging for you, but still allows you to maintain proper form throughout the movement. I danced all through high school, and was captain of a dance team until 2007. I did everything from ballet, jazz, and tap, to swing dancing. It was fun incorporating a different type of movement into today’s workout. It’s a very basic combination of ballet and fitness moves. I hope you enjoy it! I taught a boot camp class last night, so I will be filming and posting that workout for you all. Be sure to check back! Melissa Facebook, Instagram or Twitter The fit fashions in this workout are from www.Affitnity.com Be sure to like their facebook page for the latest updates on sales and new products: www.facebook.com/Affitnity and remember you can always get 15% off with the code BenderFitness at checkout.
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps Repeat 1-3X 1. Front Lift and Press (right) 2. Front Lift and Press (left) 3. 2nd Position Plie Pulse 4. Super Girl Row (right) 5. Super Girl Row (left) 6. 1st Position Plie Pulse 7. Right Leg Lift (basic Arabesque movement) 8. Left Leg Lift 9. Side Lift Pulse (right) 10. Side Lift Pulse (left) Optional: Pair with 30 Minutes Cardio of Choice
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps Optional Equipment: 15 lb dumbbell, 15 lb kettle-bell,Gymboss Interval Timer in stopwatch mode. 1. 1 Leg Tripod Hop 2. Side Lunge Twist (right) 3. Side Lunge Twist (left) 4. Flex and Tap (right) 5. Flex and Tap (left) 6. Mountain Steppers 7. Chair Twist 8. V-Up Bridge 9. Ab Wringer 10. Heel Tap Hip Lift Repeat 1-3X (My rounds, and workout information is below)
Hi Everyone,
This is workout #25 of my HIIT the New Year Hard Workout Challenge! This workout is an oldie but a goodie! I am filming a brand new workout tonight so be sure to check back later.
I took the night off last night and had an active rest day. I had to do some fasted blood work. I started work at 6 AM so I couldn’t go for my blood work until after work and I felt atrocious after going all day without eating. Jesse and I shoveled the driveway and went for a little walk.
The fit fashions in this workout are from www.Affitnity.com (pink and camo sports bras and pants.) Be sure to like their facebook page for the latest updates on sales and new products: www.facebook.com/Affitnity and remember you can always get 15% off with the code BenderFitness at checkout.
I hope you enjoy the workout, and have as much fun as I did! Have a great day! Melissa
Chair Pose Twist with 15 lb Kettlebell: Chest stays lifted, butt reaches backward, knees stay behind your toes. Gently twist to tap the waist to either side of your hips in a slow controlled motion.
Ab Wringer: Shoulder blades lift from the floor, legs bend at a 90 degree angle. As knees drop to the left, arms reach right. Keep your abs engaged the entire time as you slowly rotate your body from side to side.
Ab Wringer: Shoulder blades lift from the floor, legs bend at a 90 degree angle. As knees drop to the left, arms reach right. Keep your abs engaged the entire time as you slowly rotate your body from side to side.
Heel Tap Hip Lift: Extend your arms over your head, shoulder blades lifted from the floor. Heels come together and toes point out. Tap your heels together as you raise your legs until they are directly above your hips and your body forms an L. Using your lower abs lift your hips from the floor. Tap your heels back down until you return to the starting position.
1 Leg Tripod Jump: Alternating legs, jump one leg up as you would for a handstand. Keep the standing leg slightly bent. Return to start position and switch legs.
Side Lunge Twist: Hold Weight above your shoulder. Start standing with your feet together, and take a large step out to the side. Keep your chest lifted, and butt pushing toward the wall behind you. In a slow controlled motion rotate your upper body until you are facing the side. Return to starting position and repeat.
Side Lunge Twist: Hold Weight above your shoulder. Start standing with your feet together, and take a large step out to the side. Keep your chest lifted, and butt pushing toward the wall behind you. In a slow controlled motion rotate your upper body until you are facing the side. Return to starting position and repeat.
Flex and Tap: Stand with one foot pointed behind you. Bend at the knee to bring your heel toward your butt. Return to starting position, and then bend at the waist, keeping your back straight, as you extend your leg behind you.
Flex and Tap: Stand with one foot pointed behind you. Bend at the knee to bring your heel toward your butt. Return to starting position, and then bend at the waist, keeping your back straight, as you extend your leg behind you.
Hi Everyone! This is workout #24 of my HIIT the New Year Hard Workout Challenge! Today’s workout is focused on strengthening the core. A balanced core will help improve your performance in every type of exercise, and supports better balance. To create equal balance in the core it is imperative to work the muscles from every angle, and incorporate exercises for the mid and lower back. I paired this workout with a walk on the treadmill. I like pairing core with cardio for an extra burn. Enjoy the workout! 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
Click the link to get your own Gymboss Interval Timer! Set your timer for 10 rounds of 0/50. 10 Seconds Rest. 50 Seconds Max Reps. 1. Leg Lift Pushup (or Plank) 2. Clamp 3. Angel Crunch Tap (right) 4. Angel Crunch Tap (left) 5. Quadruped (or Plank) Step & Stretch (right) 6. Quadruped (or Plank) Step & Stretch (left) 7. Cheek to Cheek with Knee Press 8. Side Plank Reach with Toe Touch (right) 9. Side Plank reach with Toe Touch (left) 10. Pushup Back Stretch
Hi Everyone! This is workout #23 of my HIIT the New Year Hard Workout Challenge! I did this workout with my Boot Camp class this week. We went through it 2X in class. Today I went through the workout 1X. My thighs were still tired from Boot Camp! This is a High Intensity Boot Camp Workout. It will get you sweating, and work your entire body. This is a calorie torching workout. The goal is to push yourself the entire time. Before starting the workout warm-up and after the workout be sure to cool down. I like to warm up with a little bit of jump rope and some dynamic stretches. You can check out Jesse’s warm up video Here. I am seeing a lot of great feedback from those of you doing the challenge! Keep up the good work!
Enjoy the workout! 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
Click the link to get your own Gymboss Interval Timer! Set your timer for 15 rounds of 30/50. 30 Seconds Cardio. 50 Seconds Max Reps. -Cardio 1. Lunge and Lift (right) -Cardio 2. Lunge And Lift (left) -Cardio 3. Temple Tap Abs -Cardio 4. Alternating Leg Drop -Cardio 5. Dive Bomber -Cardio 6. Mountain Climber Pushup -Cardio 7. Pendulum Squat -Cardio 8. Lateral Hops -Cardio 9. Elbow Tap Side Plank (right) -Cardio 10. Elbow Tap Side Plank (left) -Cardio 11. Bear Crawl Hop -Cardio 12. Walk the Plank -Cardio 13. Twisting Sump Squat -Cardio 14. Crunch & Tap -Cardio 15. Spiderman Plank/Pushup Repeat 1-3X
Hi Everyone! This is workout #22 of my HIIT the New Year Hard Workout Challenge! There will be a brand new workout tonight! I taught a yoga class yesterday after work so I didn’t have time to film a new one. The new workout is a High Intensity 20 Minute Interval workout. I hope you are ready! In this workout I alternated cardio rounds in between each workout set. I ran on my treadmill, but the other option is to complete the jump rope workout video at the bottom of this post (1 round=6 minutes), or do another form of cardio of choice. The goal is to get your heart rate up, and work up a sweat. My cardio of choice today was mile repeats. I ran a total of 4 miles during this workout.
Remember to always work to your level, and adjust the challenge to your needs. 🙂 Enjoy the workout! 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
All you need for this workout is a yoga mat and jump rope. Don’t have those? It’s okay, you can still do the workout without them (your floor might get a little sweaty though!)
At the beginning of today’s workout video I show a modification for the Heel Tap Jump Squat. If you are just starting out your workout journey and building up your strength/endurance you can use the Jump Rope intervals as a rest break between exercises. Work to your own level, and build up to the more difficult variations.
If the workout is hard, that’s a good thing. If it isn’t challenging you it isn’t teaching your body how to improve your strength and endurance. The human body is incredibly efficient at adaptation. That is why keeping your workouts challenging is imperative to making improvements.
Every once in a while I get someone who comments “you can’t even do your own workout! You’re sweating and breathing hard!” That makes me smile, because if I wasn’t challenging myself it wouldn’t be much of a workout. Remember, these are the actual workouts I do to stay in shape and maintain my level of fitness. I don’t sneak off to the gym secretly. This is it. 🙂
I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness
Have fun getting sweaty!
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 Fit Fashion: Workout top is from www.Affitnity.com. You can find the link for this top HERE. You can always use the discount code BenderFitness for 15% off of your purchase at checkout. The shoes are Brooks Glycerin (no discount code, sorry!) I don’t remember where I got the leggings.
Set your Gymboss Interval Timer for 16 Rounds of 30/50. *Every 30 Second Interval Cardio of Choice: Jump Rope or High Knees **Warm-up Before all workouts to maximize your results, and protect yourself from injury.** -Jump Rope 1. Heel Tap Squat Jump -Jump Rope 2. Side Plank Reach Through (right) -Jump Rope 3. Heel Tap Squat Jump -Jump Rope 4. Side Plank Reach Through (left) -Jump Rope 5. Heel Tap Squat Jump -Jump Rope 6. Supergirl Pushup -Jump Rope 7. Heel Tap Squat Jump -Jump Rope 8. Heel Press Plank (right) -Jump Rope 9. Heel Tap Squat Jump -Jump Rope 10. Heel Press Plank (left) -Jump Rope 11. Heel Tap Squat Jump -Jump Rope 12. Plank Crunch -Jump Rope 13. Heel Tap Squat Jump -Jump Rope 14. Knee Drop Plank -Jump Rope 15. Heel Tap Squat Jump -Jump Rope 16. Cheek to Cheek Plank Repeat 1-3X **Cool Down after your workout!**
This is workout #20 of my HIIT the New Year Hard Workout Challenge! It’s a challenging core workout. This workout is designed to work every aspect of the core, building strength and stability.
Last night I taught a great, intense, boot camp class. I will be filming that workout for you. So be sure to check back!
Enjoy the 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. I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness
–Gymboss Interval Timer set for Stopwatch. Time your workout to see how long it takes you to complete 1 Round. If you prefer to do this workout HIIT set your timer for 9 rounds of 10/50.
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps *These movements are challenging! If you have trouble with a move, work your way up to it. 🙂 1. Temple Tap Abs 2. Side Kick (right) 3. Side Kick (left) 4. Boat Extension 5. Side Plank Toe Touch (right) 6. Side Plank Toe Touch (left) 7. Bicycle 8. Curved Hip Lift 9. Knee Tap Plank Repeat 1-3X
I did this workout for reps and followed it up with 2 miles of cardio on the treadmill. It took me 15 minutes to complete 1 round of the workout, and 16 minutes to run 2 miles on the treadmill, so my total workout time was 31 minutes.
If you scroll to the bottom of this post I posted an alternate cardio video for those of you who don’t run.
I have been feeling tired for the last few days so I only completed one round of this workout.
Have fun!
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. I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness
–Gymboss Interval Timer set for Stopwatch. Time your workout to see how long it takes you to complete 1 Round. If you prefer to do this workout HIIT set your timer for 10 rounds of 10/50. 1. Pushups 2. Warrior 3 Squat (right) 3. Warrior 3 Squat (left) 4. Supergirl Pushups 5. Heel Lift Squat 6. Side Lunge Stretch & Tap (right) 7. Side Lunge Stretch & Tap (left) 8. Alternating Single Leg Pushups 9. X-Plank Tap (right) 10. X-Plank Tap (left) -Cardio Repeat 1-2X with cardio. 3-4 times without cardio.
All Levels: Maximum number of reps during each 50 second interval, 10 seconds of rest between exercises. You can lower this to 20 seconds of work, and 10 seconds of rest if this is too much to start with. Also, always listen to your body. If you need a break take one. Keep track of your reps, and you will be able to see how much you improve as you repeat this workout. 1. High Knees 2. Frogger 3. Lunge Kick (right) 4. Lunge Kick (left) 5. Jumping Jacks 6. Jump Squat 7. Mountain Climbers 8. Plie Jump 9. Plank Jack 10. Ninja Jump 11. Burpee 12. Low Jack 13. Side Step Up (right) 14. Side Step Up (left) 15. Twister
My workouts was a bit different than the one below. I did a 30 minute interval workout on the treadmill. As you can see in the photo below I worked up a sweat that was intense enough to make my mascara run! I posted a workout below that combines body weight exercise and treadmill intervals. At the bottom of the page I also posted a Jump Rope video for an alternate cardio burst.
Interval Running Workout
This workout is a combination of treadmill intervals and body weight exercises. If sweat is liquid awesome, then I was pretty darn awesome during this workout!
If you don’t have a treadmill you can substitute: 10 Minute Bombshell Fat Burn It is a 10 minute cardio based interval workout. So you would be doing intervals exactly the same length that I did without worrying about the treadmill. You can also substitute jump roping, or steady state cardio if you prefer. The breakdown for the treadmill workout is below.
I listed the paces and speeds I did on the treadmill workout. You can adjust them based on your comfortable pace, and your sprinting pace. The idea is to alternate 1 minute of a comfortable but effortful pace, with 1 minute at a quicker pace. By minute 5-6 you should be at a pace that feels closer to a sprint but can be maintained for a minute. Then you start working your way back up. Make sure you warm up before doing this workout.
Enjoy!
Melissa
Beginner: 5-10 Minutes of cardio, 10 reps Intermediate: 10 Minutes of cardio, 15 reps Advanced: 10 Minutes of cardio, 20 reps Part 1: Interval Cardio on the Treadmill
Listen to your Body, and adjust the cardio to your level. Steady cardio, Jump Rope, or the 10 Minute Bombshell Fat Blast workout can be substituted.
This is workout #17 of my HIIT the New Year Hard Workout Challenge! This is a full body, cardio, fat burning workout. It’s intense and very effective. According to my heart rate monitor I burned 179 calories during one round of the workout (and that doesn’t include the after burn!)
If you have been following my 30 Day Instagram Challenge all of the moves in this workout will be familiar to you.
During the workout get in as many reps as you can during each 50 second interval. If you need to rest, take a quick break and get right back into it. The workout is supposed to be hard, and you are supposed to be working at maximum effort. You should be breathing heavy. You get out of your workouts what you put in.
That said, if you need to modify some of the moves that’s okay. For example:
-Burpee you can skip the pushup, and do a plank instead.
-Lunge Jump you can step forward, and squeeze before switching legs, instead of jumping.
-Ninja Jump: step both feet forward into a low squat and squeeze to stand.
You want to work to your maximum potential, so do the hardest variation that you can handle. If you aren’t up to the hardest variation yet, put this one your list to repeat. As you grow stronger you will be amazed at what you can accomplish.
I hope you all 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. I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness PPS My sports bra is from www.affitnity.com and you can get 15% off of your total purchase with the code BenderFitness at checkout.
One round of this workout only takes 10 minutes. You can repeat it up to 3X, and it is a great one to pair with some cardio. I have gotten a lot of requests for “quiet” workouts that don’t involve a lot of jumping. So for those of you with neighbors who are tired of hearing your ploy-moves bookmark this one!
This workout targets your Abs & Thighs. Be sure to keep your core strong and engaged during all of the movements. You will feel the burn in your thighs during this one!
I will have the next workout posted tonight!
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. I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness Fit Fashions are from Affitnity and can be found at www.affitnity.com . You can get 15% off of your purchase with the code BenderFitness at checkout.
–Gymboss Interval Timer set for 10 Rounds of 10/50. 1. Squating Toe Touch Twist 2. Leg Sweep (right) 3. Leg Sweep (left) 4. Goddess Squat Reach Through 5. Wall Sit Cross Leg Kick (right) 6. Wall Sit Cross Leg Kick (left) 7. Chair Twist 8. Double Elbow Tap Squat (right) 9. Double Elbow Tap Squat (left) 10. Forward Fold Reach Repeat 1-3X Optional: Pair with 30 Minutes of Cardio
I am behind on posting so this is the interim workout. Two new workouts will be posted today.
Today’s workout is focused on strengthening and toning your abs and arms, while incorporating fat burning cardiovascular movements.
It’s a fun and challenging workout, and it only takes 20 minutes. I went through this workout 1X and paired it with a 3 mile run, but it can be done on it’s own and repeated up to 3X.
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. I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness
30/50 Second Intervals *Eqiupment: -Weights are optional. I use two dumbbells in this workout. I also use a jump rope, but rope less jumping or high knees can be substituted. –Gymboss Interval Timer
1. X-Plank (right) 2. X-Plank (left) 3. Boat with Tricep Extension 4. Plank Jack 5. Leg Lift/Bicep Curl (right) 6. Leg Lift/Bicep Curl (left) 7. Eagle Reach 8. Ground Push-up 9. Reverse Forearm Plank 10. Hip Lift 11. Side Plank Hip Lift (right) 12. Side Plank Hip Lift (left) 13. Boat Press and Kick 14. Temp Tap Abs 15. Russian Twist Repeat 1-3X
Hi Everyone! Today is Day 15 of my HIIT the New Year Hard Workout Challenge. Tonight’s workout is a full body routine, that emphasizes rounding and shaping your tush. Even though it’s focused on tightening and toning your behind this workout also incorporates ab and arm toning as well. I prefer compound movements because they allow you to work a variety of muscles at one time. This creates functional strength, while also providing an aesthetically pleasing physique. It’s been a while since I incorporated weights into my workouts. As always, you can complete this workout with body weight only. I tried to keep my primary focus on form throughout the workout. If you have followed my workouts for a while you know I always emphasize proper form, but this is particularly true any time you are using weights.
I followed this workout with a run on the treadmill. I decided to do mile repeats. I ran one mile at a time, followed by a rest break equal to half of my mile time. I ran my first mile in 6 minutes and 35 seconds, and I rested for 3 minutes and 15 seconds before running my second mile. I actually picked up the pace a bit for miles 2 and 3, because I was feeling great and wanted to increase the challenge.
I ran a total of 3 miles. My running time was 19 minutes and 5 seconds. I woke up this morning knowing that I wanted to do a hard run today, and it felt great to listen to my body. Some days I just want to work hard, and get sweaty. 🙂 Because I was doing a hard run I only went through the workout once today. I hope you guys enjoy it! I have more fun recipes for you so be sure to check back! 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. I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps 1. High Knees 2. Sidewinder Pistol Squats (right) 3. Sidewinder Pistol Squats (left) 4. Front Weighted Squats 5. Scissor Abs 6. Mountain Climbers 7. 1 Leg Bridge Extension (right) 8. 1 Leg Bridge Extension (left) 9. Romanian Deadlift 10. Supergirls 11. High Knees 12. 1 Leg Weighted Lunge (right) 13. 1 Leg Weighted Lunge (left) 14. Ball Pull 15. Elbow Taps
I filmed this workout this summer. I am taking the night off because I am exhausted and I can tell my body needs a rest. I will be back with a new workout tomorrow night. I teach Boot Camp and Yoga classes on Tuesday/Thursday nights at a University. It is my first week back for the semester (plus my regular full-time job as an Occupational Therapist) so I need a bit of extra rest to allow my body to re-adjust to the schedule.
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 haven’t been doing as much yoga/stretching as I used to, and I have lost a lot of my flexibility. I want to re-incorporate yoga and meditation into my routine. I will write about the benefits of meditation (which are numerous!) If you have any questions please post them in the comments below or on Facebook.
I love taking my workout outdoors. There is something rejuvenating about being surrounded by nature. It is winter here now, so it will be a while before I do any outside yoga again.
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. I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness
Hi Everyone! Today is Day 13 of my HIIT the New Year Hard Workout Challenge. Today I repeated yesterday’s workout 3X. Normally I write a new workout for my Boot Camp Class, but I liked the workout and decided to repeat it. If you haven’t tried it yet you can check it out here: Workout 12: Full Body. If you are ready to try something new I am posting an alternate workout below. A few of the moves should look familiar if you are following my 30 Day Instagram Bonus Move Workout Challenge.
If you have trouble with the Ninja Tuck Jump you can substitute Low Squats into a Squat Tuck Jump, or Squat and Squeeze if that’s to high impact for you. Remember, modify moves until you are able to perform the harder variation with good form. 🙂 Enjoy today’s workout! Melissa
Click the link to get your own Gymboss Interval Timer: You can set your timer for 20 Rounds of 10/50 Second intervals to repeat this as a HIIT workout, and go through the entire list 2-3X. Or complete the workout for reps as listed below.
Hi Everyone! Today is Day 12 of my HIIT the New Year Hard Workout Challenge. Today is a full body workout. I incorporated some new move variations. I hope you like them! Remember, if you are feeling very sore/worn out during the challenge you can take an active rest day and do some gentle walking or yoga. I did this workout in intervals, but you can also do it for reps (Beginners: 10, Intermediate: 15, Advanced: 20). Remember to challenge yourself. Through challenge we change, progress, and grow stronger. Today’s Fit Fashion: My outfit is from www.affitnity.com. You can get 15% off all purchases with the code BenderFitness at checkout. I hope you have fun with this workout! Melissa
