Week 1 Bikini Prep Workouts: Rose’s Update

Please follow and like us:

Hi Everyone!

Last week I announced that my friend Rose is going to be the first Bender Fitness ambassador. She is now completing my 12 week Bikini Competition Prep Workouts and blogging about her experience on her site: My Change for a Ten.

She has also been posting great updates, including her daily workout link, her food journal, meal photos and grocery shopping trip ideas on her Facebook page: https://www.facebook.com/MyChangeForATen.

You can follow the workout schedule with Rose here: Bikini Competition Prep Workouts: Month 1.

BenderFitness Bikini Prep Program Month 1 Results: Melissa

Rose’s Updates:

Rose reports that she is feeling great. She feels that her eating has been on point, and keeping a food journal has been helping. Her stomach feels flatter already, and her energy is better.

Links to Rose’s daily updates on her blog:
Day 1: CrossRoads for 2015
Day 2: Flying High
Day 3: On the Right Track
Day 4: Looking Back & Forging Forward
Day 5: Soaring in the Heavens
Day 6: Mind Body Spirit

Prior to starting my workout program Rose has been blogging about her weight loss progress. She has lost 45 lbs so far, and makes charitable donations to celebrate every 10 pounds she loses.

In the past she has organized a Yoga Fundraiser called Down Dog for Cats to support an animal shelter, spent time feeding the homeless with the Monday Night Mission on Skid Row (as well as getting sandwiches and food items donated), and collected Books for Children among others.

At the conclusion of the 12 Week Program I will be filming a workout with Rose, and taking a Flying Trapeze class with her. The flying trapeze class has been one of Rose’s dreams since she lived in NYC several years ago. She hasn’t taken it yet because she doesn’t feel strong enough. By the time she finishes my 12 Week Program I think she will have the strength and confidence to achieve her goal.

I will keep posting weekly updates on Rose’s progress, so be sure to check back, and follow her Facebook and Blog pages.

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 (@BenderCrosby1) and I am hosting a 30 Day Instagram Workout Challenge: @BenderFitness

Rose (middle) with Richard Simmons after taking one of his workout classes

HIIT the New Year Hard: Workout 11: Better Booty Workout: Glutes, Hamstrings, Thighs & Legs

Please follow and like us:

Hi Everyone!

Today’s workout is all about the lower body! This is a throwback workout. I planned on filming a new workout this evening, but I have a headache that I don’t want to turn into a migraine, so I am taking the night off.

This morning I did a 4.25 mile Interval Run Workout on the Treadmill. If you want to do an interval treadmill workout you can try: This One.

I used dumbbells and a barbell for this workout, but all exercises can be performed with body weight or dumbbells. Select whatever is going to challenge you the most!

Even though this was a non-plyometric workout I was dripping with sweat and breathing heavily from the challenge of 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 (@BenderCrosby1) and I am hosting a 30 Day Instagram Workout Challenge: @BenderFitness

PPS You can still join the DietBet Challenge at: www.dietbet.com/benderfitness

Today’s workout had me sweating!

Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

1. Front Squat
2. Mountain Climber
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Hip Thrust Frogger
6. Bulgarian Split Squat (right)
7. Bulgarian Split Squat (left)
8. Romanian Deadlift
9. Hip Thrust (right)
10. Hip Thrust (left)

Lunge Kick (part 1): Both Knees form 90 Degree Angles. Front knee over ankle.

Lunge Kick Part 2: Kick the rear leg to a comfortable height.
Return to starting position.

Split Squat (part 1): Back foot rests comfortably on a sturdy surface.

Split Squat (part 2): Lower your body, bringing the front thigh parallel to the ground.
Knee stays behind your toes.
Straighten the front leg to return to starting position.

Hip Thrust Frogger: In between each exercise return to a solid plank.
Form a straight line from shoulders, hips, to heels.

HIIT the New Year Hard: Workout 10: 20 Minute Belly Fat Burn

Please follow and like us:

Hi Everyone!

Today is Day 10 of my HIIT the New Year Hard Workout Challenge. This workout is focused on strengthening the mid-section, and burning fat. A strong abdomen will improve your posture and strength for all other exercise and functional activities.

Every other exercise in this routine is a 30 second cardio burst. Be sure to push during each exercise, and get in as many reps as you can with good form.

I also posted today’s Instagram challenge move, so you can pair the Frog Hopper challenge with this workout.

I hope you enjoy today’s workout. I will have a new one for you tomorrow.
Melissa

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 30/50 seconds.

*Cardio
1. Extended Double Crunch
*Cardio
2. Reclined Knee Twist (right)
*Cardio
3. Reclined Knee Twist (left)
*Cardio
4. Temple Tap Abs
*Cardio
5. L-Lean
*Cardio
6. Dive Bomber
*Cardio
7. Single Heel Press Plank (right)
*Cardio
8. Single Heel Press Plank (left)
*Cardio
9. Elbow Tap Side Plank or Reach Through (right)
*Cardio
10. Elbow Tap Side Plank or Teach Through
*Cardio
11. Twisted Star Fish Situp
*Cardio
12. Leg/Hip Lift
*Cardio
13. Oblique Pushup
*Cardio
14. Superman
*Cardio
15. Bridge Kick (alternating)

Repeat 1-3X

HIIT the New Year Hard: Workout 9: Arms & Back

Please follow and like us:

Hi Everyone,

Today is Day 9 of my HIIT the New Year Hard Workout Challenge. This is a throwback workout, but there will also be a brand new workout today. I wanted to get a workout posted for all you early birds!

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.

When I filmed this workout I paired it with a long run. It’s a great one to pair with some Cardio. You can choose one of my Cardio Workouts here or pair it with your cardio of choice.

I posted an article on How Often to Cross Train for Running, and I will be sharing a complete breakdown of my Bender Fitness workouts and my running program. I raced my last 5K in 23:16, and my last Half Marathon in 1 hour and 46 minutes. I feel like I have slowed down, and I want to improve on those times, which means I need to start consistently incorporating running into my workouts again.

I hope you enjoy today’s workout! Check back later if you want to wait for the newest workout.
Melissa

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 the New Year Hard: Workout 8: Love HIIT 10 Minute Dumbbell Workout

Please follow and like us:

Hi Everyone,

Today is Day 8 of my HIIT the New Year Hard Workout Challenge. This is a throwback workout. I wasn’t able to film a new workout today. Jesse got home late from work, and we had company this evening. I did get in 3 miles of running on the treadmill because I didn’t want to completely skip my workout.

There will be a new workout tomorrow evening. I am baby sitting my niece after work so it won’t be up until a bit later. If you are ever looking for a workout option I have close to 600 different home workouts on my blog to choose from. This is a link to the workouts from my first DietBet Challenge: Click Here. If you can’t wait you can select one of those workouts, and then get back to this routine once the new one is posted.

Today’s workout is a quick, high intensity (HIIT) workout. In the video I say that my intervals are 50 seconds, with 10 seconds of rest, but afterwards I realized I did 60 seconds, 10 seconds of rest.

I was sweating, and I definitely felt like I got a great workout in! For this workout I used 2 dumbbells, and a stability ball for the last move.

If you don’t have a stability ball, the final move can be performed on the floor. No dumbbells? Try soup or veggies cans. As always, this workout can also be performed with body weight only.

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 (@BenderCrosby1) and I am hosting a 30 Day Instagram Workout Challenge: @BenderFitness

Workout Tutorial: (Full length workout below)

Full Length Workout:

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 10 rounds of 10/60 seconds.

1. High Knees
2. Man Maker Burpees
3. Rainbow Climber
4. Romanian Deadlift
5. Russian Kicks
6. Warrior Deadlift (right)
7. Pendulum Hop
8. Warrior Deadlift (left)
9. Hip Lift Stretch
10. Chest Press Situp

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

HIIT the New Year Hard: Workout 7: 15 Minute Cardio HIIT Fat Burn

Please follow and like us:

Hi Everyone,

Today is Day 7 of my HIIT the New Year Hard Workout Challenge.

Today’s workout is a quick, but intense 15 Minute Cardio Fat Burn HIIT workout. My thighs were burning like crazy, I was breathing hard, and according to my heart rate monitor I burned 182 calories in 15 minutes. That type of calorie burn is similar to running 2 miles at a 7:30 min/mile pace.

This is a great fat burning cardio V02 Max Workout. It helps push your body to get used to working at a higher level of intensity, which improves your strength, fitness and endurance.

I paired today’s workout with Hard Pace Speed Bursts on the Treadmill. I did my speed bursts at 8.8 speed (6:49 min/mile pace):
600 Meters
600 Meters
400 Meters
Total: 1 Mile

.5 Mile Brisk Walking Cool Down.

I also posted a video for a 6 Minute Jump Rope workout as a bonus cardio alternative. I only went through the workout 1X today. I am finally starting to recover from my cold, but I am feeling very tired so I kept the number of rounds, and the mileage lower today.

You can find the full list of workouts for the challenge: Here. I have also been posting a daily Bonus challenge move on Instagram (@BenderFitness.) Today’s challenge move can be found here.

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 (@BenderCrosby1) and I am hosting a 30 Day Instagram Workout Challenge: @BenderFitness

Click the link to get your own Gymboss Interval Timer!

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

1. Burpee
2. High Knees
3. Lunge Jumps
4. Russian Kicks
5. Frog Squats
6. Jump Kick (right)
7. Jump Kick (left)
8. Mountain Climbers
9. X-Jump
10. Pushup to V-Up
11. Heel Tap Jump Squat
12. 3-Way Frogger
13. Plie Jump
14. Lunge Kick Switch
15. Burpee

Repeat 1-3X

*Optional Cardio Burn: Running or Jump Rope Fat Burn*

Repeat: 1-3 Times

HIIT the New Year Hard: Workout 6: 30 Minute Yoga Flow & Stretch

Please follow and like us:

Hi Everyone,

Today is Day 6 of my HIIT the New Year Hard Workout Challenge. If you’ve been following the workouts so far you should be ready to stretch out and let your muscles recover a bit! Your body actually grows stronger on rest days. Stretching and flexibility are key components to keeping your body strong and healthy.

I love the glow I feel after a yoga workout. It’s a combination of calm and energy. Studies have shown that people who practice yoga tend to be more in tune with their body. They recognize their bodies signals such as hunger and sickness more accurately than those who don’t practice yoga.

When performing a yoga flow it’s important to focus on all aspects of the movement. Try to be present in the moment, and in tune with what you are experiencing. The practice of yoga can be very similar to meditation in that you learn to focus on what you are experiencing.

You can find the full list of workouts for the challenge: Here. I have also been posting a daily Bonus challenge move on Instagram (@BenderFitness.) Today’s challenge move can be found here.

Enjoy,
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 (@BenderCrosby1) and I am hosting a 30 Day Instagram Workout Challenge: @BenderFitness

HIIT the New Year Hard: Workout 5: Tummy Toner (20 Minute Workout)

Please follow and like us:

Hi Everyone!

This is workout #5 of my HIIT the New Year Hard DietBet Challenge! Tonight you have two workout options. This is a new workout I filmed for the challenge, or you can do the one I posted earlier this evening: 20 Minute Cardio HIIT & Sweat. If you’re feeling really feisty you can even try a round of each.

Why are there two workouts? I have a full time job as an Occupational Therapist, so I can’t film the workouts until after I get home from work. With the time it takes to upload the workouts the new ones are posted pretty late. I didn’t want to keep the early birds waiting for a new workout so I posted an alternative option.

I also posted today’s Instagram workout move HERE. I’m on Instagram as @BenderFitness

I hope you enjoy today’s workout. I went through it 1X and paired it with a 3 mile run. I wanted to go through it more than once, but my mom invited me over for a home cooked dinner so I chose to decrease the number of rounds and have some family time.

You can find information about this month’s workout challenge at www.dietbet.com/BenderFitness to sign up for the challenge.

Rose has started posting about her journey through my 12 Week Bikini Workout Program. You can read more about her experience here: http://mychangeforaten.com.

Have fun with the workout!

Melissa

PPS My workout pants are from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 30/50 seconds.

1. Plank Knee to Heel Press (right)
2. Plank Knee to Heel Press (left)
3. Boat Reach Kick
4. Side Plank Hip Lift (right)
5. Side Plank Hip Lift (left)
6. Balanced Crunch
7. Balanced Bicycle
8. Cross Donkey Kick
9. Side Plank Reach Through (right)
10. Side Plank Reach Through (left)
11. Pendulum Abs
12. Walking Pushups
13. Scissor Leg Lift
14. Reverse Plank Leg Lift
15. Knee Cross Side Plank

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

Plank Knee to Heel Press

Balanced Boat Reach & Kick

Hip Lift

Extended Crunch

Balanced Bicycle

Donkey Kick Cross

Side Plank Reach Through

Pendulum Abs

Scissor Leg Lift Part 1

Scissor Leg Lift Part 2

Reverse Plank Leg Lift

Knee Cross Side Plank Part 1

Knee Cross Side Plank Part 2

HIIT the New Year Hard: Workout #5: 20 Minute Cardio HIIT & Sweat

Please follow and like us:

Hi Everyone!

It’s workout time! I just got home from work. I will get a new workout up and posted tonight, but this is a great alternative throwback workout if you don’t want to wait.

This workout is excellent for burning fat and sculpting lean muscle mass. One round takes 20 minutes. It’s quick but intense.

Every other exercise is a 30 second round of Jump Roping. If you don’t have a jump rope you can do rope less jumping or high knees.

If weight loss is one of your goals, don’t forget to sign up for my DietBet Challenge. The goal of the challenge is to lose 4% of your starting weight over 4 weeks. Weigh in’s started on January 3rd, so the game is just a couple of days in. There is still plenty of time to hit your goal! You bet on yourself, and if you achieve your goal you win $$$, and have a chance at some great prizes.

You can find information about the challenge at www.dietbet.com/BenderFitness to sign up for the challenge.

I hope you enjoy this workout! It’s a challenging one, but the challenge is what makes you stronger. Keep working toward your goals, and you will amaze yourself with what you are capable of.

Have fun!

Melissa

PPS My workout clothes are from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 30/50 seconds.

-Jump Rope
1. Burpee
-Jump Rope
2. Supergirl Pushup
-Jump Rope
3. High Knees
-Jump Rope
4. Down Dog Hop (right)
-Jump Rope
5. Down Dog Hop (left)
-Jump Rope
6. Mountain Climber
-Jump Rope
7. Leg Lift Plank
-Jump Rope
8. Side Lunge Puch
-Jump Rope
9. Single Leg Hip Thrust (right)
-Jump Rope
10. Single Leg Hip Thrust (left)
-Jump Rope
11. Walk the Plank
-Jump Rope
12. Hop to Lunge (right)
-Jump Rope
13. Hop to Lunge (left)
-Jump Rope
14. Crescent Pushup (right)
-Jump Rope
15. Crescent Pushup (left)

Repeat 1-3X.
Optional Bonus Burn: This workout can be paired with 20-30 Minutes Cardio of Choice.

HIIT the New Year Hard: Workout 4: Full Body Standing Dumbbell Workout

Please follow and like us:

Hi Everyone!

Today’s workout is a full body routine that utilizes dumbbells. I alternated between 12 and 20 lb dumbbells. You want to select an appropriate weight that you can use to increase the challenge, while also maintaining appropriate form for each exercise.

Anytime you use weights you want to make sure you are completing the exercise in the full range of motion, and with appropriate form. Control the movement of the weight throughout the exercise, going both up and down. Using weights can help you achieve your weight loss goal, and sculpt lean muscle. Lean Muscle=Higher Metabolism.

I went through this workout once, and paired it with a 4.25 mile run outside. We are having unseasonably warm weather, so I took advantage of it and ran in the sunshine.

You can find today’s Bonus Workout move on Instagram: Here (@BenderFitness). I am posting a different Bonus Workout move every day this month.

My DietBet Challenge just started. If you want to join you can do that here: www.dietbet.com/BenderFitness. The pot is over $16,300 now, and everyone who hits their weight loss goal splits the pot.

I hope you enjoy today’s workout!
Melissa

PS If you are joining me for the challenge 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. 🙂

PPS The Full Workout List will be updated throughout the course of the month and can be found HERE.

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

1. Dumbbell Rotational Lunge (right)
2. Dumbbell Rotational Lunge (left)
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Tricep Extension
6. Bent Over Row
7. Dumbbell Skier Swing
8. Warrior Deadlift (right)
9. Warrior Deadlift (left)
10. Side Kick Press (right)
11. Side Kick Press (left)
12. Chair Twist
13. Tricep Drop
14. Single Leg Tap (right)
15. Single Leg Tap (left)

Rotational Lunge

Curtsy Lunge Kick Part 1

Curtsy Lunge Kick Part 2

Tricep Extension

Bent Over Row

Dumbbell Skier Swing

Warrior/Single Leg Deadlift

Side Kick Press Part 1

Side Kick Press Part 2

Chair Twist

Tricep Drop

Single Leg Tap Part 1

Single Leg Tap Part 2

HIIT the New Year Hard: Workout Day 3: Lower Body

Please follow and like us:

Hi Everyone!

Today’s workout is focused on shaping & sculpting the Lower Body. This routine also incorporates some great core strengthening moves. A strong lower body gives you the strength and power for a variety of movements, and helps maintain your pelvic alignment.

When you utilize a balanced workout program you improve your body’s biomechanics, which helps improve your overall strength, health and fitness.

You can find today’s Bonus Workout move on Instagram: Here (@BenderFitness). I am posting a different Bonus Workout move every day this month.

I apologize for the video quality of today’s workout. Jesse was in a wedding, and he was busy with wedding obligations all day. I used my computer to self-film the workout.

My DietBet Challenge just started. If you want to join you can do that here: www.dietbet.com/BenderFitness. The pot is over $15,700 now, and everyone who hits their weight loss goal splits the pot.

Have fun with the workout!
Melissa

PS If you are joining me for the challenge 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. 🙂

PPS The Full Workout List will be updated throughout the course of the month and can be found HERE.

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

1. Leg Series (right)
2. Leg Series (left)
3. Side Plank Leg Lift (right)
4. Side Plank Leg Lift (left)
5. Hip Thrust (right)
6. Hip Thrust (left)
7. Side Plank Thigh Squeeze (right)
8. Side Plank Thigh Squeeze (left)
9. Seated Leg Lift (right)
10. Seated Leg Lift (left)
11. Heel Press Pushup (right)
12. Heel Press Pushup (left)
13. Heel Lift Squat
14. Forward Fold Lift (right)
15. Forward Fold Lift (left)

Repeat 1-3X.

*Optional: Pair with 15-30 Minutes of Cardio of Choice.*

12 Weeks to the Flying Trapeze & Bikini Competition Prep Workouts

Please follow and like us:

Hi Everyone!

I have exciting news to share. My best friend, Rose, has agreed to become an Ambassador for BenderFitness. Rose has already lost 45 lbs. Along the way she has been blogging about her weight loss and sponsoring a charity for every 10 lbs she loses. She recently moved from Los Angeles to San Francisco and she wants to make 2015 her healthiest year yet. One of her goals this year is to be strong enough to take a Flying Trapeze class.

She doesn’t know this yet, but I am planning on visiting her at the end of her 12 Week Program for some workouts, to see her progress, and to take a Flying Trapeze class with her.

I know that she can achieve her goal, and even though I live on the other side of the country I want to help her make it happen!

To take her fitness journey to the next level, Rose is going to be completing my 12 Week Bikini Competition Prep Workout Program.

She will be sharing her journey, and her daily workouts on her blog: http://mychangeforaten.com and her Facebook page: https://www.facebook.com/MyChangeForATen.

I will be posting weekly updates about her journey for the next 12 weeks. You can join her in the workouts, and share your experiences with her, or you can support her with comments and check-ins as she tackles the next part of her journey to a healthier and stronger life.

I am so proud of her for how far she has come already. She used to be the beautiful girl who would hide her body behind me in pictures because she was uncomfortable with how she looked. I have deleted many photos of her (at her request) because she didn’t like how they made her feel.

If you want to join her for the workouts you can start with Month 1: HERE. Having a supportive community can really help you stick to your goals.

I can’t wait to see Rose get even stronger and healthier! There is nothing better than seeing your friends succeed at achieving their goals, and improving their happiness in life.

Melissa

HIIT the New Year Hard: Workouts

Please follow and like us:

Workouts:

This workout list will be updated throughout the course of the Challenge.
You can join the DietBet Challenge at www.dietbet.com/BenderFitness.
30 Day Instagram Bonus Move Challenge: @BenderFitness

The full list of Bonus Moves can be found HERE. The Bonus moves can be done in addition to your workouts, or as a stand alone challenge.

If you are joining me for the challenge 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. 🙂

During the challenge, please remember to listen to your body. If you need a rest day take one, and then continue with the program. You can also alternate an active rest or yoga day for one of the workouts.

Week1:
HIIT the New Year Hard Workout 1: Full Body
Workout 2: Quick Core Workout: Core Workout
Workout 3: Lower Body
Workout 4: Full Body Standing Dumbbell Workout
Workout 5: 20 Minute Cardio HIIT & Sweat or 20 Minute Tummy Toner
Workout 6: 30 Minute Yoga Flow& Stretch
Workout 7: 15 Minute Cardio HIIT Fat Burn

Week 2:
Workout 8: Love HIIT: 10 Minute Dumbbell Workout
Workout 9: Arms and Back
Workout 10: 20 Minute Belly Fat Burn
Workout 11: Better Booty Workout: Glutes, Hamstrings, Thighs & Legs or Interval Treadmill Workout
Workout 12: Full Body Workout
Workout 13: 20 Minute Sculpt & Sweat
Workout 14: 30 Minute Yoga, Pilates, Fitness Fusion

Week 3:
Workout 15: Bubble Butt Cardio Burn
Workout 16: Arms & Abs HIIT and/or Standing Abs & Thighs Workout
Workout 17: Plyo HIIT Fat Burning Body Sculpt
Workout 18: Power Interval Workout with Cardio
Workout 19: 100-200 Rep Full Body Workout & Cardio
Workout 20: Abs & Core Galore
Workout 21: 22 Minute HIIT Sweat Body Weight Workout

Week 4:
Workout 22: Strengthen, Sweat & Run
Workout 23: 20 Minute HIIT Boot Camp
Workout: 24: 10 Minute Core Sculpt Workout
Workout: 25: In the Mood Full Body Workout
Workout 26: Dancer Body Workout
Workout 27: Yoga Flow Workout: Lean Stretch Fat Burn
Workout 28: 20 Minute HIIT Core & Legs

Workout 29: Plyo HIIT Workout: Burn Fat Fast
Workout 30: 15 Minute HIIT Interval Workout: Body Weight

HIIT the New Year Hard: Workout 2: Quick Core Workout

Please follow and like us:

Hi Everyone!

Day 2 of my HIIT the New Year Hard Workout Challenge is focused on core. I will be filming the new video tonight. It will be posted later this evening or early tomorrow AM. In the mean time this is an alternate core workout. I also posted today’s 30 Day Instagram Challenge Workout Move. That move can be done in addition to this workout.

My DietBet Challenge officially starts tomorrow. If you want to join you can do that here: www.dietbet.com/BenderFitness. The pot is over $11,000 now, and everyone who hits their weight loss goal splits the pot.

Today’s workout is focused on the core (the video and photo workout tutorial is below). One round takes 10 Minutes, so you can repeat it or pair it with another workout or cardio of choice (Check out these 5-30 Minute Workouts). I like to pair core days with 30 Minutes of cardio, and that is what I will be doing tonight.

I love core workouts because they make you stronger for every exercise you do. With a strong core it’s easier to maintain proper form during exercise. Core strength also provides balance to your body.

This routine is challenging, but fun. I added in some new exercises which I hope you enjoy.

I hope you all enjoy the workout and have a great day!
Melissa

PS If you are joining me for the challenge 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. 🙂

PPS The Full Workout List will be updated throughout the course of the month and can be found HERE.

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

1. Superman Plank
2. Leg/Hip Lift
3. Temple Tap Abs
4. Dolphin to Spiderman
5. Side Scissor
6. Oblique Twist Situp
7. Side Plank Crunch (right)
8. Side Plank Crunch (left)
9. Full Roll Up Situp
10. Superman Twist

Superman Plank: Core tight, hold plank position and reach forward. Alternate arms.

Leg/Hip Lift: Starting Position, extend arms and legs. Keeping the feet together and legs straight lift.

Part 2: Hip Lift. In a controlled motion lift the hips as if you could press your feet to the ceiling.

Temple Tap Abs: Keeping the core tight, lift the legs. Bring the hands to prayer position at your chest. Keeping the shoulders lifted reach the elbow toward the top corner of your mat. Return to center. Repeat the motion on the other side.

Dolpin to Spiderman: Part 1: Start in a forearm plank. Lift the hips toward the ceiling, keeping the core activated and tight throughout the movement.

Dolphin to Spiderman: Part 2: Return to Forearm Plank. Bring your knee toward your tricep. Return to forearm plank, dolphin, and then repeat on the other side.

Oblique Twist Situp: Keep the back straight with both arms reaching forward. Rotate right, allowing your forearm to gently rest on the ground as you twist and reach the top arm overhead. return to upright position with arms straight, and repeat on the other side.

Side Plank Crunch: Hold Side Plank with arm extended overhead. Keeping the core active bring your knee and elbow together.

Full Roll Up Situp: Start supine (on your back) on the floor. Lift your body, gently rolling up from crown to the base of your spine, straighten your back into a forward fold. When you lift back up keep the back straight as long as you are able, then lower one vertebra at a time from tailbone up.

Superman Twist: Lying Prone (face down) lift your chest and heels. Reach your arms back. Alternating sides gently reach toward your heels.

HIIT the New Year Hard Workout Challenge: Workout 1

Please follow and like us:

Hi Everyone!

It’s the first day of my HIIT the New Year Hard Workout & DietBet Challenge!

The DietBet Challenge doesn’t officially start until January 3rd (and you can register even after it starts), but the earlier you start the more time you have to achieve your goal, so I am starting the workouts early. If you haven’t joined the challenge yet you can do so at www.dietbet.com/BenderFitness for a chance to win $ and prizes while losing weight!

I also started my Instagram Bonus Move Challenge today! You can find me on Instagram @BenderFitness. I will be posting a new Instagram Challenge move every day this month. Plus you will still get sneak peeks for all of my workouts while I work on getting the full length workout uploaded.

Workout #1 is a full body workout that will keep your heart rate up and challenge your entire body. One round of this workout takes 22 Minutes. Remember to push yourself during each 50 second interval. If you need a break, that’s okay, but get back into the workout as soon as you are able to.

Don’t get down on yourself if the workout is hard. It’s supposed to be hard. The challenge is what makes you stronger and healthier. Focus on getting a little bit better, or going for a longer period of time before you take a rest break. Fitness doesn’t happen overnight, but with consistency you will see improvements quickly! When I first started working out I couldn’t run more than a few blocks at a time without stopping to walk. We all start somewhere. Don’t give up on yourself or your health. You are worth the effort.

Happy New Year! I think it’s going to be a great one!

Melissa

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

*Fit Fashion: My top is from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.

HIIT the New Year Hard Workouts.

Set Your Gymboss Interval Timer for 22 rounds of 10/50.
You can get your interval timer Here.

1. High Knees
2. 1-Leg Tricep Squat (right)
3. 1-Leg Tricep Squat (left)
4. High Knees
5. Bridge Hopper (right)
6. Bridge Hopper (left)
7. High Knees
8. Lunge Jump
9. Jump Squat
10. High Knees
11. Superman
12. Butt Lift with Chair
13. High Knees
14. Oblique V-Up (right)
15. Oblique V-Up (left)
16. High Knees
17. Temple Tap Abs
18. Crunch & Tap
19. High Knees
20. Supergirl Pushups
21. Knee Drop Plank
22. High Knees

Repeat 1-2X

*I am still recovering from my cold so I went through this workout 1X today. I also did the Advanced version of the workout move from my Instagram Workout Challenge: Day 1.

High Knees

1-Leg Tricep Squat
Instagram Tutorial Here

Bridge Hopper
Instagram Tutorial Here

Lunge Jump

Jump Squat

Superman

Butt Lift with Chair

Oblique V-Up

Temple Tap Abs

Crunch & Tap

Supergirl Push-up

Knee Drop Plank

20 Minute Yoga Flow & Stretch

Please follow and like us:

Hi Everyone!

Happy New Year’s Eve! I am still fighting off a cold so I took yesterday off. I want to be in tip-top shape for my HIIT the New Year Hard Fitness Challenges! I will be sharing new workouts and completing the challenge with you. For an idea of what the workouts will be like you can check out my Original DietBet Challenge Workouts: Here!

It is not to late to sign up for the challenge: www.dietbet.com/BenderFitness. You can join up to two weeks in, but I recommend starting as early as possible for the most time to hit your goal. Weigh-in starts tomorrow, and the game officially starts on January 3rd.

This workout is a yoga flow and stretch. It’s quick (20 Minutes), but it felt great to do some yoga.

With yoga (and any exercise) it’s very important to listen to your body. You want to challenge yourself, but you never want to bounce in any poses (for example trying to touch your toes: reach as far as you can, but don’t bounce up and down to stretch further).

Also, your balance can vary from one side of your body to the other. I have better balance standing on my right foot than my left. Everyone is different. Challenge yourself.

I included an inversion in this routine. In the video I talk about supporting the pose through your arms. You do not want to put pressure through your head. If you don’t have the strength to do this yet keep building up to it.

If you have uncontrolled or poorly controlled high blood pressure, neck problems (herniated disks, etc), or glaucoma skip the headstand.

Health is more important than attempting to do a yoga pose or exercise. 🙂

Enjoy the workout!
Melissa

Jumping Body Toner: 25 Minute Workout

Please follow and like us:

Hi Everyone!

I am fighting off a cold today, and I want to be in tip-top shape to bring you brand new workouts for my HIIT the New Year Hard Fitness Challenges. This is a fun and challenging throwback workout! I took the day off to rest and recover. If you aren’t fighting off a cold you can try this workout.

Jump Rope helps tone the muscles of the lower body, while also providing great cardiovascular and fat burning benefits. The benefits of jumping rope are comparable to the benefits of running in many ways. If you want to read more about the benefits of Jump Rope click here.

If you don’t have a jump rope you can complete Ropeless Jumping, High Knees, Jumping Jacks or cardio of your choice.

When you jump rope you want to focus on keeping your arms bent at a 90 degree angle and maintaining a pace that challenges you throughout. Land from toe to heel, and don’t worry to much if you step on the rope. The more you practice the better you will get. Just get right back into it as quickly as you can.

I hope you enjoy this workout!

I hope you guys are gearing up for my up-coming Challenges for 2015! You can read more about them here: HIIT the New Year Hard Fitness Challenges.

Melissa

PS You still have time to sign up for my DietBet Challenge for a chance to win $ and Prizes while losing weight and getting a jump on those New Year’s resolutions. You can sign up here: www.dietbet.com/benderfitness

Gymboss Interval Timer set for the Stopwatch function. This workout took me 25 minutes.

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

1. Leg/Hip Lift
-Cardio (50 Jumps over Jump Rope or alternate cardio of choice)
2. Lunge Jumps
-Cardio

Repeat 3X

1. Side Plank Elbow Tap with Hip Lift (right)
-Cardio
2. Side Plank Elbow Tap with Hip Lift (left)
-Cardio

Repeat 3X

1. Side Scissor
-Cardio
2. Frogger
-Cardio

Repeat 3X

20 Minute Abs & Arms Workout: HIIT

Please follow and like us:

Hi Everyone!

Today’s workout is focused on Abs and Arms. I utilized a lot of Planks and Pushups, because they are two of the best exercises you can do for your core.

I repeated this workout twice. The first time through I did it without cardio intervals, and the second time through I added 30 seconds of high knees between each exercise. Today I filmed my second time through the workout, and I was definitely feeling tired as I went through it.

I found the non-cardio interval version to be more challenging because I really focused on getting in maximum reps on each exercise. For the second round, the high knees gave my abs and arms a break in between each exercise, with the bonus of adding an extra cardio burn into the workout.

I also announced my up-coming Challenges for 2015 today! You can read more about them here: HIIT the New Year Hard Fitness Challenges.

Enjoy today’s workout!

Melissa

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

*Fit Fashion: Top and Pants are from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.

Click the link to get your own Gymboss Interval Timer!

Set Interval Timer for 15 Rounds of 30/50.
*If you choose to go through without the cardio set your timer for 15 rounds of 10/50. *

*Cardio
1. Spiderman Pushup
*Cardio
2. Scissor
*Cardio
3. Superman
*Cardio
4. Mountain Climbers
*Cardio
5. Side Plank Leg Lift (right)
*Cardio
6. Side Plank Leg Lift (left)
*Cardio
7. Rotating Pushup
*Cardio
8. Heel Tap Abs
*Cardio
9. Heel Press Plank (right)
*Cardio
10. Heel Press Plank (left)
*Cardio
11. Angel Abs
*Cardio
12. Frogger
*Cardio
13. Superman Pushup
*Cardio
14. Cheek to Cheek Plank
*Cardio
15. Pushup Jacks

Repeat 1-3X

*Cool-Down*

Spiderman Pushup

Scissor Abs

Superman

Mountain Climbers

Side Plank Leg Lift

Rotating Pushup

Heel Tap Abs

Heel Press Plank

Angel Abs

Frogger

Superman Pushup

Cheek to Cheek Plank

Pushup Jacks

HIIT the New Year Hard: Fitness Challenges

Please follow and like us:

Hi Everyone!

A new year is approaching, and for many of us that means fresh motivation to achieve our goals.

My goal for the upcoming year is to be Healthy, Happy & Consistent. I believe that Health and Fitness make all aspects of life better, and I want to help more people achieve the goal of living a Healthy & Happy Lifestyle.

How do you get from goals to results? You make a plan!

I am starting the year with 3 challenges. If you follow all three challenges you will be participating in a 12 week program. I will be posting brand new workouts through the duration of the challenge.

January:

-HIIT the New Year Hard: DietBet Challenge (www.dietbet.com/BenderFitness)

-Plus Bonus Instagram Daily Workout Move Challenge. You can find me on Instagram: @BenderFitness

This month’s focus is on losing fat, while maintaining lean muscle with a HIIT workout program. You have a chance to win money while losing weight by participating in the DietBet Challenge. The goal is to lose 4% of your body weight over the course of 4 weeks. Entry cost is $25 (if you hit your goal you get your $ back, plus some!). All of the winners who sign up at www.dietbet.com/BenderFitness will split the pot. I will be posting (and participating in!) all of the workouts for the month.

During my first DietBet Challenge there was $14,010 in the pot. Participants lost a combined 2,510 pounds.

Dave’s Results from my first DietBet Challenge
12 pounds lost.
The signs are a way to prevent cheating in the game.

February:

-Lean Muscle Building Challenge

-Plus Bonus Instagram Daily Workout Move Challenge

This month’s focus is on sculpting Lean Muscle. Lean Muscle gives your body shape, improves your metabolism, and improves your overall health and fitness. Weight loss alone will not give you the results you want. Sculpting lean muscle will help you achieve a toned and fit look, while improving your strength and level of fitness.

Grab some dumbbells! You will need them this month!

March:

-Lean & Sculpted: Healthy Habits Challenge

The focus this month is on continuing your workouts, and creating Healthy Habits to help you keep & continue to achieve the results you have worked so hard for. Health and Fitness isn’t just participating in a challenge. It’s about creating sustainable changes.

I hope you join me in welcoming the new year with a focus on fitness, health and happiness! Plus 3-Months of New Workouts!

Melissa

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

*Disclaimer: For hosting my Diet Bet Challenge I do get a portion of the jackpot. I always want to keep this site and my workouts free because I believe that everyone has the right to be healthy. That will never change. I want to make some upgrades to the website, our camera, and help offset some of the costs of running a blog. Participating in paid opportunities helps me to do that. I will never share or promote a product that I don’t believe in and/or use personally.

10 Minute Intense Cardio HIIT

Please follow and like us:

Hi Everyone!

Why wait for the New Year to re-focus on your heath and fitness?

Today’s workout is short, but intense! If you don’t think you can get in an intense workout in 10 minutes, go through this routine (really pushing to get in max reps) and see if you are ready to change your mind. High Knees felt like a relaxing break compared to the other exercises!

Jesse went through this one with me, and plans on using it as an alternate workout to Hill Sprints if the weather is to bad to get outside. He found this workout to be cardiovascular-ly and physically challenging. That’s saying a lot for a man who can run a Half Marathon in 1 hour and 16 minutes.

I went through this workout 2X and paired it with a 26 minute run outside at an easy pace.

Quick Reminder: My January HIIT The New Year Challenge weigh in starts on January 1st. If you haven’t signed up for the challenge you can do that here: www.dietbet.com/BenderFitness

You can find more information on the challenge Here.

Have fun with today’s workout!

Melissa

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

Click the link to get your own Gymboss Interval Timer!

*Warm-Up*

1. Heel Tap Jump Squat
2. Mountain Climbers
3. Lunge Jump
4. Russian Kicks
5. Runners Lunge Hop (right)
6. Runners Lunge Hop (left)
7. Low Jack 1/2 Burpee
8. X-Jump
9. High Knees
10. Burpee

Repeat 1-3X

*Cool-Down*