Full Body Sculpting: 20 Minute HIIT

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Hi Everyone!

I didn’t have time to workout over the last few days. Christmas and Christmas Eve we spend with family, and there wasn’t enough time to workout. I am super excited to workout today! You can check back later for a brand new workout, in the meantime you can try this one!

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

This is a really great full body routine, with lots of compound movements to maximize fat burning and body sculpting all at one time.

I will definitely see you later with a new workout!

Melissa

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

Click the link to get your own Gymboss Interval Timer!

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

Round 1: Cardio Blast

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

Round 2: Sculpted Arms, Shoulders and Back

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

Round 3: Toned Glutes and Legs

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

Round 4: Tighter Core

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

Repeat 1-3X

*Be Sure to Cool Down

Core & More Workout: 15 Minute HIIT

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Hi Everyone,

Today is a core/cardio day. The workout video is below.

My plan was to go through this workout 1-2X and pair it with 30 minutes of cardio. I actually missed the cardio portion. It was an exhausting day at work, and I procrastinated my workout when I got home. I ran out of time, but I am happy I still got in the core workout.

During the holiday’s it can be tough, but I try to be consistent with my workouts. Recently I have been having a lot of food allergy symptoms, so it is forcing me to re-focus on my diet. It is tricky during the holiday season, because I am eating more food prepared by others. When I cook at home, I can control what I am putting into my meals.

I hope that you all enjoy the workout!

Melissa

PS: Workout Top and Pants are from www.Affitnity.com and you can get 15% off with the code BenderFitness at checkout. The shoes are Brooks Glycerin.

PPS: January is a weight loss challenge (www.dietbet.com/BenderFitness), and in February I will be posting a Lean Muscle Building Challenge.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50

1. Burpee
2. Shoulder Tap Plank with Arm Extension (right)
3. Shoulder Tap Plank with Arm Extension (left)
4. Swaying Boat Pose
5. Pop-Up
6. Temple Tap Abs
7. 3-Way Knee Plank (right)
8. 3-Way Knee Plank (left)
9. Table Knee Tap
10. Mountain Climber
11. Reach Through/Hip Lift
12. Knee Cross Plank to Side Plank (right)
13. Knee Cross Plank to Side Plank (left)
14. Toe Tap Crunch
15. Burpee

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

Should Tap Plank: Part 1
Instagram Tutorial Here

Should Tap Plank: Part 2

Swaying Boat Pose
Instagram Tutorial Here

Pop-Up: Part 1

Pop-Up: Part 2

Temple Tap Abs

3-Way Knee Plank: Part 1

3-Way Knee Plank: Part 2

Table Top Knee Tap: Part 1

Table Top Knee Tap: Part 2

Mountain Climber

Reach Through/Hip Lift

Knee Cross Plank to Side Plank

Toe Tap Crunch: Part 1

Toe Tap Crunch: Part 2

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.

For the month of January I am going to be hosting my second Dietbet Challenge. It is going to be a 4 week HIIT Challenge to start the year off right. I was in a car accident right before my first Dietbet Challenge, so I wasn’t able to participate in the workouts. This time around you will be getting brand new workouts all month long, plus a daily Instagram challenge workout move video every day for the month of January.

I am going to be doing all of the workouts in the challenge during the month and sharing tips, recipes and advice. If you don’t think you can make progress in a month check out this picture from when I started my 12 week Bikini Competition Prep Workout Program. I am planning to have a brand new progress photo to share at the end of January! My announcement video is at the bottom of the page, and you can join the challenge here: www.dietbet.com/BenderFitness.

Dave’s results: BenderFitness DietBet Challenge

Enjoy the workout! I am looking forward to a healthy and happy 2015!

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.

PPS: January is a weight loss challenge, and in February I will be posting a Lean Muscle Building Challenge.

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

You can sign up for the challenge at www.dietbet.com/BenderFitness

*Disclaimer: For hosting this 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.

Abs: Quick Workout to Tighten Your Core

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Hi Everyone!

This workout is focused on the core. It should have you working up a sweat, and working the core from every angle. I enjoyed this workout, it was quick, but challenging.

I do have new workouts to post and share. I apologize for being MIA for a few days. We have a lot of friends in from out of town that we don’t normally get to see, Jesse’s birthday was Thursday, and I threw a birthday party for him yesterday.

It has been a lot of fun, but my body misses the workouts. Also, I have been eating a lot of food that I don’t normally eat and I am having a food allergy reaction. No fun! My body was craving spinach and chicken this AM. It is clearly telling me to get back on track with a healthier diet.

I am going to have to pin point exactly what food I am allergic to, so I am going to have a few weeks of a fairly strict diet, with slow re-introduction of some foods. I believe the culprit is lactose, but I want to be sure.

In January I am starting a new challenge, and my very first Bender Fitness Ambassador will be sharing her story of working through one of my challenges.

My cat, Gambit, made a guest appearance in this video. He loves when we work out. I had Jesse doing some foam rolling and as you can see in the picture below Gambit made himself comfortable. 🙂

I hope that you enjoy the workout!

Melissa

Facebook, Instagram, or Twitter.

Click the link to get your own Gymboss Interval Timer!

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

Repeat 1-3X

1. Plank Toe Tap
2. Curved Hip Lift (timed)
3. Reverse Plank Leg Lift
4. Curved Hip Lift (timed)
5. Knee to Nose Plank (right)
6. Curved Hip Lift (timed)
7. Knee to Nose Plank (left)
8. Curved Hip Lift (timed)
9. Cross Plank Pushup
10. Curved Hip Lift (timed)

Overnight No-Cook Oats: Simple, Healthy Breakfast (6 Recipes)

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If you’re looking for a quick, and delicious breakfast option you have come to the right place!

This week I have been starting my day with different variations on No-Cook Overnight Refrigerator Oats.

To make this recipe you will need some lidded jars or containers. I used a mason jar, and two glass containers with lids as pictured below.

This breakfast starts your day off with protein, calcium and fiber, and will help you stay full throughout the morning. At my job there is no time to take breaks, so a filling morning meal is a must.

The basic ingredients are:

1/4 Cup 100% Whole Grain Old Fashioned Oats
1/3 Cup Milk of Choice (I used Unsweetened Vanilla Almond Milk, often I use Unsweetened Coconut Milk)
1/4 Cup Plain Greek Yogurt
1 1/2 teaspoons dried Chia (I have skipped this ingredient when I ran out of Chia seeds, and the recipe still works)
Sweetener of Choice (depending on the recipe I use 1 teaspoon of honey or maple syrup) and/or extract of choice.

Keep reading for some variations in recipe ideas.

Place all of the above ingredients in your container, put on the lid, and shake the container to thoroughly mix all of the ingredients.

Open the container, stir in 1/4 cup fruit of choice. Re-cover, and refrigerate overnight. Oats will be ready in the AM, and should be eaten cold. Depending on the recipe they can be kept for up to four days. Recipes with Banana should be eaten the next day.

*I have included nutrition information below as calculated using MyFitnessPal’s recipe importer. Totals may vary slightly by brand, however, this is a good guideline.

Place Basic Ingredients Together: Place the Lid Firmly on the Container.
Shake Until Thoroughly Mixed.

BlueBerry Overnight Oats:

1/4 Cup 100% Whole Grain Old Fashioned Oats
1/3 Cup Milk of Choice (I used Unsweetened Vanilla Almond Milk, often I use Unsweetened Coconut Milk)
1/4 Cup Plain Greek Yogurt
1 1/2 teaspoons dried Chia
1/8 teaspoon vanilla extract
1-2 teaspoons Maple Syrup (optional)
1/4 Cup Blueberries

Calories: 265 – Fat: 8g – Fiber: 10g (41%) – Protein 12g – Carbohydrate: 36g

Pineapple Vanilla Overnight Oats:

1/4 Cup 100% Whole Grain Old Fashioned Oats
1/3 Cup Milk of Choice (I used Unsweetened Vanilla Almond Milk, often I use Unsweetened Coconut Milk)
1/4 Cup Plain Greek Yogurt
1 1/2 teaspoons dried Chia
1 teaspoon Honey or Sweetener of Choice
1/8 teaspoon Pure Vanilla Extract
1/4 cup diced Pineapple

Calories: 203 – Fat: 5g – Fiber: 5g- Protein: 10g – Carbohydrates: 33g

Mango Overnight Oats:

1/4 Cup 100% Whole Grain Old Fashioned Oats
1/3 Cup Milk of Choice (I used Unsweetened Vanilla Almond Milk, often I use Unsweetened Coconut Milk)
1/4 Cup Plain Greek Yogurt
1 1/2 teaspoons dried Chia
1 teaspoon Honey or Sweetener of Choice
1/8 teaspoon Almond Extract
1/4 cup diced Mango

Calories: 276 – Fat: 8g – Fiber: 10g – Protein: 12g – Carbohydrate: 42g

Honey Walnut Pear:

1/4 Cup 100% Whole Grain Old Fashioned Oats
1/3 Cup Milk of Choice (I used Unsweetened Vanilla Almond Milk, often I use Unsweetened Coconut Milk)
1/4 Cup Plain Greek Yogurt
1 1/2 teaspoons dried Chia
1-2 teaspoons of Honey or Sweetener of Choice
1/8 teaspoon pure vanilla extract
1-2 Tablespoons of Walnuts
1/4 cup Diced Pear

Calories: 256 – Fat: 9g – Fiber 7g – Protein: 11g – Carbohydrate: 36g

Honey Pear Cinnamon:

1/4 Cup 100% Whole Grain Old Fashioned Oats
1/3 Cup Milk of Choice (I used Unsweetened Vanilla Almond Milk, often I use Unsweetened Coconut Milk)
1/4 Cup Plain Greek Yogurt
1 1/2 teaspoons dried Chia
1-2 teaspoons of Honey or Sweetener of Choice
1/8 teaspoon pure vanilla extract
1 teaspoon cinnamon
1/4 cup Diced Pear

214 Calories – Fat: 5g – Fiber: 7g – Protein: 10g – Carbohydrate: 36g

Chocolate Peanut Butter Banana:

1/4 Cup 100% Whole Grain Old Fashioned Oats
1/3 Cup Milk of Choice (I used Unsweetened Vanilla Almond Milk, often I use Unsweetened Coconut Milk)
1/4 Cup Plain Greek Yogurt
1 1/2 teaspoons dried Chia
1-2 teaspoons of Honey or Sweetener of Choice
1 Tablespoon of Peanut Butter or PB2 (add before shaking ingredients)
1 Tablespoon of Cocoa Powder
1/4 cup Diced Banana

With PB2: Calories: 247 – Fat: 6g – Fiber: 8g – Protein: 13g – Carbohydrates: 41g

With Natural Peanut Butter: Calories: 329 – Fat: 13g – Fibwe: 9g – Protein: 15g – Carbohydrates: 46g

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Full Body Bender Home Workout & Run Breakdown

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Hi Everyone!

I will be filming a brand new workout this evening. In the mean time I am sharing an old workout, and a breakdown of my run last night.

The workout below is a good full body workout. To amp up the intensity you can add jump roping in between each round. As always, be sure to warm up before getting started. The video and breakdown are posted below.

Last night I did a cardio workout. It is a run focused on building both speed and endurance. This workout will help improve your overall fitness level.

I did my run on the treadmill:

-30 Minutes at a Light Intensity Pace. (Speed: 7.0, 8.5 min/mile)

-Followed by 8 25-second High Intensity Sprints. (Video at the bottom of the page). (Speed: started at 10.0 and increased to 10.6, 6 min/mile to 5.6 min/mile).

You can keep the rest in between intervals equal to your sprint time. I didn’t time my rest (I should have), so I went back into it more quickly.

*Speed should be based on your perceived level of effort. Do not base your speed or intervals off of mine. Light Intensity Pace means a conversational pace. You should be able to run and talk comfortably. High Intensity Pace means you should be working close to maximum effort. Speech should be minimal. Work at a pace that is appropriate for you and you will make gains and improve your speed. The first time I ran I had to stop after two blocks. If you are just starting out check out: Running for Beginners.

Enjoy the workout!

Melissa
Facebook, Instagram, or Twitter.

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

Repeat 1-3X

*For an added burn complete 5 minutes of jump roping in between rounds*

1. Supergirl Push Ups
2. Lunge Hop (right)
3. Lunge Hop (left)
4. Scissor Touch Abs
5. Prone Heel Press
6. Boat Tap
7. Bird Dog (right)
8. Bird Dog (left)
9. Single Leg Hip Thrust (right)
10. Single Leg Hip Thrust (left)
11. Bent Over Row
12. Good Mornings

A video posted by Melissa Bender (@benderfitness) on Dec 12, 2014 at 4:41pm PST

Core and Arms Workout: Quick HIIT (10 Minute Real Time)

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Hi Everyone!

I hope you’re ready for a great workout for your core and arms! Jesse is sharing today’s workout, and there are several new move combinations in this routine!

If you are building to your push-up, all push-ups can be performed from your knees. Push yourself to do as many full push-ups as you can and then transition to your knees to complete the rest.

Workouts should always be a building process. Challenge yourself to try the things you can’t do yet. Today might be the day that you will exceed your own expectations.

Have fun with today’s workout! I am also planning on sharing some fun new recipes, and I am already working on a great challenge to start the new year off right!

Have fun working out with Jesse tonight. 🙂

Melissa

Facebook, Instagram, or Twitter.

Click the link to get your own Gymboss Interval Timer!

Equipment: Dumbbell and Interval Timer.

1. Burpee
2. Twisting V-Up
3. Walk the Plank
4. Russian Twist
5. Superman Push-up
6. Oblique Drops (right)
7. Oblique Drops (left)
8. Frogger Push-up
9. Side Plank Hip Drop with Leg Lift (right)
10. Side Plank Hip Drop with Leg Lift (left)

Repeat 1-3X

Burpee Jump

Twisting V-Up

Walk the Plank

Russian Twist

Superman Pushup (Part 1)

Superman Pushup (Part 2)

Oblique Drop

Frogger Pushup

Side Plank Hip Drop with Leg Lift

Full Body Workout: Sweat and HIIT

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Hi Everyone!

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

This workout begins with a 5 minute Jump Rope Cardio Blast. Personally, I find jump rope very challenging. It’s easier for me to run hard for 5 minutes, than it is to jump rope. It’s important to challenge yourself. Push yourself to go at a challenging pace and get your heart rate up. Pushing your body to work in a variety of ways will make you stronger.

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

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

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

It has been a crazy week of work (third week in a row with overtime). Eating and making healthy food choices is harder for me when I am tired. My body looks for outside energy sources and craves higher calorie food options. Overall I was feeling “blah” and bloated going into this workout, but after doing it I felt so much better. Sometimes, when you least feel like working out is when your body most needs it.

I will be posting an Overnight Oats recipe for a quick breakfast or snack option, so be sure to check back. I am also getting everything together for a strong start to the New Year. That means a brand new challenge, plus some other exciting events! 🙂

Have a great day!

Melissa

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

Click the link to get your own Gymboss Interval Timer!

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

Repeat 1-3X

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

Jump Rope

High Knees Jump Rope

Skier Jump Rope

Jumping Jack Jump Rope

Single Leg Jump Rope (alternating)

Speed Skater Hop Part 1 (Alternating)

Speed Skater Hop (Part 2)

Warrior Lift

Table Kick
Instagram Tutorial Here: Table Kick

Mountain Climber

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

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Glute Squeeze Bridge

Backbend

Arm and Leg Sculpt: Dumbbell Workout

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Hi Everyone!

I am playing catch-up to get the newest workouts posted again! I have worked overtime for the last three weeks, and I missed a few workouts due to complete exhaustion. This is an oldie, but I have two new workouts to share. I will get one of them posted today, and the second one posted tomorrow.

In the meantime you can try this workout from my 30 Day Workout Challenge:

Today’s workout is focused on building strength and definition to the arms and lower body. One round took me about 12 minutes. I followed it up with jump roping. I did 500 jumps over my jump rope, which took between 3-4 minutes.

This workout can be repeated if you want a longer, more intense workout.

I used two 20 lb dumbbells, and my barbell is 75 lbs. Choose a weight that is challenging for you, and focus on using appropriate form.

I am starting to feel changes in my endurance and energy throughout the day.

Once you complete your workout don’t forget to check in on Facebook, Instagram, or Twitter. 🙂

Enjoy the workout!

Melissa

PS Fit Fashion: Workout Pants and Sports Bra are from Affitnity.com, and you can get 15% off your entire order with the code BenderFitness at checkout.

Click the link to get your own Gymboss Interval Timer!

Equipment: Dumbbells and Barbell.

*Select a weight that challenges you, but you can maintain good form with. If you don’t have a barbell, complete the exercises with dumbbells. If you don’t have dumbbells you can find something around the house (a gallon of water weights about 8.3 lbs).

1. Curl (right)
2. Curl (left)
3. Plank Row (right)
4. Plank Row (left)
5. Tricep Extension
6. Squat and Press
7. Deadlift
8. Squat
9. Warrior Deadlift (right)
10. Warrior Deadlift (left)
11. Side Lunge (right)
12. Side Lunge (left)

Improve Your Rear View Workout

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Hi Everyone,

It’s Throw Back Thursday! This is one of my favorite workouts for sculpting your tush. This workout incorporates exercises that have been scientifically proven to be the most effective at activating all of the muscles that make up your butt. The number one, BEST, exercise for your butt is the one legged squat. It’s tough, but I show some variations in the video.

This workout will help lift, and shape your bum and thighs.

I hope you guys enjoy the workout!
Melissa

PS Don’t forget you can also find me on Facebook, Instagram, Twitter and Pinterest.

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

1. 1 Leg Squat (right)
2. 1 Leg Squat (left)
3. Plie Squat (with or without weight)
4. Step Up (right)
5. Step Up (left)
6. Plie Jump (with or without weight)
7. Warrior 3 Crunch
8. Heel Press/Extension (right)
9. Heel Press/Extension (left)
10. Pendulum Squat
11. Romanian Deadlift
12. Weighted Squat

Repeat 1-3X

20 Minute Boot Camp Sculpt Workout (Real Time)

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Hi Everyone!

Today’s workout is a 20 Minute Full Body Workout. You can repeat the workout 1-3X. Remember to push on each interval. You want to work to your maximum and get your heart rate up.

If you need a break during a workout, take it, and then get back into the workout as soon as you are ready. Remember to always focus on form.

Jesse and I did this workout with our Boot Camp class today, so the video below was my third round. Typically we do a lot more plyometric and power moves in my boot camp classes, but I like to vary the challenge. Changing your workouts keeps your body adjusting to the new challenges.

I say this a lot, but I am going to say it again: You make progress when you challenge yourself. The great thing about interval workouts is everyone can work to their personal best, but it takes motivation to push yourself. It’s okay to breath hard, and sweat, that means you are pushing yourself!

I hope you enjoy today’s workout,

Melissa

PS Don’t forget you can also find me on Facebook, Instagram, Twitter and Pinterest.

PPS Fit Fashion: Workout Pants and Sports Bra are from Affitnity.com, and you can get 15% off your entire order with the code BenderFitness at checkout. The shirt is from Nike, and the shoes are Brooks Glycerine. (Sorry no discount code for the shirt or shoes!)

Click the link to get your own Gymboss Interval Timer!

Equipment: Interval Timer & Mat.

Set your Interval Timer for 15 Rounds of 30/50.
Cardio: High Knees or Jump Rope.

*Cardio
1. Wood Chopper (right)
*Cardio
2. Wood Chopper (left)
*Cardio
3. Side Lunge Kick (right)
*Cardio
4. Side Lunge Kick (left)
*Cardio
5. Plie Squat Jump
*Cardio
6. Alternating Warrior III/Chair
*Cardio
7. Hip Thrust (right)
*Cardio
8. Hip Thrust (left)
*Cardio
9. Mountain Climber
*Cardio
10. Toe Tap Push-up
*Cardio
11. Plank Crunch
*Cardio
12. Side Plank Hip Lift (right)
*Cardio
13. Side Plank Hip Lift (left)
*Cardio
14. Plank to Dolphin
*Cardio
15. Plank to Lunge

Repeat 1-3X

20 Minute HIIT, Sweat, Fat Burn

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Hi Everyone!

I hope you are ready to sweat! The workout video is below. This is an intense 20-Minute HIIT workout. I was literally dripping sweat during this one. It felt great to work hard today.

This is a full body workout that will help you burn fat and sculpt lean muscle. Move at a pace that challenges you. You want to get in as many reps of each exercise as you can. It’s okay to breath hard and sweat. That means you are working at a higher intensity, and that is what gets you results!

Sports Bra from Affitnity: 15% off with the code BenderFitness at checkout.

I posted the picture above on my Instagram page. I wanted to make sure I filmed a new workout today, so to eliminate any reason for excuses I dressed in my workout clothes and then layered it for a going out look. The easier you make your workouts fit into your schedule, the less excuses you have, and the more likely you are to stick with your program.

I am also re-focusing on healthy eating. Jesse and I went out to breakfast this morning. They had a create your own omelette option: I got a 3-egg omelette with spinach topped with tomatoes, avocado and smoked salmon. On the side I had a salad with olive oil and lemon juice. It was delicious!

3-Egg Omelette with Spinach, topped with tomatoes, avocado and smoked salmon.
Side Salad with Olive Oil and Lemon Juice.

Have fun with today’s workout! Don’t forget you can also find me on Facebook, Instagram, Twitter and Pinterest.

See you soon!

Melissa

PS Today I did one round of this workout and paired it with a 30 Minute Comfortable Pace run on the treadmill. I kept it at an 8.5 min/mile pace and got in 3.5 miles.

Click the link to get your own Gymboss Interval Timer!

Equipment: Interval Timer, Chair & Mat.

Set your Interval Timer for 15 Rounds of 30/50.
Cardio: Burpees, Jump Rope, Rope-less Jumping or High Knees.

*Cardio
1. High Knees
*Cardio
2. Round Kick (right)
*Cardio
3. Round Kick (left)
*Cardio
4. Sit to Stand (right)
*Cardio
5. Sit to Stand (left)
*Cardio
6. Frog Hopper
*Cardio
7. Angel Abs
*Cardio
8. Hip Lift Hook
*Cardio
9. Superman
*Cardio
10. Kneeling Side Kick (right)
*Cardio
11. Kneeling Side Kick (left)
*Cardio
12. Alternating Lunge
*Cardio
13. Dips
*Cardio
14. Decline Spiderman
*Cardio
15. Chest Press Plank

Repeat 1-3X

Round Kick

Single Leg Sit to Stand Part 1

Single Leg Sit to Stand Part 2

Frog Hopper

Angel Abs

Hip Lift Hook

Superman

Kneeling Side Kick
(*I should have placed my arm further out so that my hips and shoulders were better aligned)

Alternating Lunge

Dips Part 1

Dips Part 2

Decline Spiderman

Chest Press Plank: Part 1

Chest Press Plank: Part 2

Tighter Stronger Abs: 15 Minute Workout

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Hi Everyone!

This workout is focused on strengthening and tightening the core. When building a core workout it is important to remember to work your body from every angle. Each muscle works in a different plane of movement, so to effectively strengthen each muscle you need to complete exercises in each plane.

There will be a new workout today. I picked up another overtime shift so it won’t be up until early this evening.

Don’t forget you can also find me on Facebook, Instagram or Twitter. The check in posts are a great way to stay motivated and on track. 🙂

Have fun!
Melissa

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

1. Frogger
2. Heel Tap Abs
3. Plank Knee to Elbow
4. Snow Angel V-Up
5. Heel Tap Plank
6. Temple Tap Abs
7. Mountain Climber
8. Hip Lift Hook
9. Shoulder Tap Pushups
10. Reverse Plank Leg Lift
11. Cross Donkey Kick
12. Singel Leg Boat Kick
13. Plank Crunch Pushup
14. Side Plank Hip Lift (right)
15. Side Plank Hip Lift (left)

Repeat 1-3X

15 Minute Cardio Sweat: HIIT Bodyweight Workout

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Hi Everyone!

Happy Throwback Thursday! I hope you enjoy my throwback workout pick for the week.

This is a 15 Minute HIIT workout. You can repeat rounds if you are up for it, or even switch back and forth between HIIT and Reps if you want to vary the challenge.

I recommend keeping track of your workouts via check-in or workout journal. Keeping a workout journal can be very motivating, especially if you keep track of your reps during each workout. When you keep track of your reps when you repeat the workout your goal will be to increase the number of reps you were able to complete. It’s a great way to see how your fitness level has improved. So if you’ve done this one before and kept track of your reps, aim to increase the amount you are able to do!

People often ask how long my workouts will be available. Every workout that I have done since starting my blog is still available on my site and youtube channel. You can subscribe to my youtube channel here: Melissa Bender Fitness on Youtube. Another easy way to browse my workouts is through my Fitness board on Pinterest.

Melissa

You can also find me on Facebook, Instagram or Twitter. Use @BenderFitness or #BenderFitness to show me your workouts!

Click the link to get your own Gymboss Interval Timer!

Max Reps 50 seconds, 10 seconds rest between exercises

1. Mountain Climbers
2. Jump Squats
3. High Knees
4. Lunge Jumps
5. Russians
6. High Knees
7. Frogger
8. Plie Jumps
9. High Knees
10. Hip Thrust (right)
11. Hip Thrust (left)
12. High Knees
13. Pendulum Hop
14. Burpee
15. High Knees
Repeat 1-3X

20 Minute Boot Camp: Full Body Workout (No Equipment)

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Hi Everyone!

I hope you’re ready for today’s workout! This is a full body workout and it should get your heart rate up. One round takes 20 Minutes. I repeated this workout twice today.

Remember to push yourself during the workout. It’s okay to breath hard and work up a sweat! That means you are challenging yourself! The challenge is what expands your limits and improves your level of fitness. It it feels easy it is time to up the intensity.

You can increase the intensity by pushing for more reps during each interval. You can also hold onto dumbbells during the high knees portion of the exercise for an extra burn. I added dumbbells to High Knees during my 18 Minute HIIT: Sweat Burn Sculpt Workout and I definitely felt the difference.

On the flip side, if some of the moves are hard for you and you can’t get in as many reps as you want, that’s okay. If you continue to challenge yourself your strength will increase and you will be amazed at how quickly your level of fitness increases.

Consistency and Challenge are key components to your success in creating a healthier lifestyle and improving your fitness and athleticism.

I hope you all enjoy the workout!

Melissa

You can also find me on Facebook, Instagram or Twitter. Use @BenderFitness or #BenderFitness to show me your workouts!

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 Rounds of 30/50.
Cardio: Jump Rope, Rope-less Jumping or High Knees.

*Cardio
1. Warrior III Squat (alternating)
*Cardio
2. Twisting V-Up
*Cardio
3. Mountain Climbers
*Cardio
4. Runners Lunge (alternate)
*Cardio
5. Heel Tap Abs
*Cardio
6. Russian Kicks
*Cardio
7. Twisting Sumo Squat
*Cardio
8. Extended Crunch
*Cardio
9. Pendulum Hops
*Cardio
10. Side Lunge Punch
*Cardio
11. Jump Kick (alternating)
*Cardio
12. Temple Tap Abs
*Cardio
13. Frogger
*Cardio
14. Down Dog Hop
*Cardio
15. Balanced Bicycle

Repeat 1-3X

Warrior Squat

Twisting V-Up
Instagram Tutorial Here

Mountain Climber

Runner’s Lunge

Heel Tap Abs

Russian Kicks

Twisting Sumo Squat

Extended Crunch: Part 1

Extended Crunch Part 2

Pendulum Hop

Side Lunge Punch
Instagram video tutorial here: BenderFitness Instagram

Jump Kick (Alternating)

Temple Tap Abs

Frogger

Down Dog Hop

Balanced Bicycle

Standing Lower Body Workout: 20 Minute Workout for Butt, Thighs and Calves

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Hi Everyone!

Today’s workout is focused on the lower body and the core. The entire workout is completed in standing position. Cardio Bursts are incorporated throughout the workout to increase the intensity and fat burn.

As always, focus on form with each exercise. To achieve the maximum benefit you want to complete the movement in the full range of motion and with the appropriate body mechanics. If you aren’t sure if you’re doing a movement right ask a friend to look at your form, or take a photo of you doing an exercise so you can see your own form.

I hope you enjoy today’s workout!

Melissa

You can also find me on Facebook, Instagram or Twitter. Use @BenderFitness or #BenderFitness to show me your workouts!

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 Rounds of 30/50.
Cardio: Jump Rope, Rope-less Jumping or High Knees.

*Cardio
1. Warrior III Squat (right)
*Cardio
2. Warrior III Squat (left)
*Cardio
3. Chair Twist
*Cardio
4. Sumo Squat
*Cardio
5. Twisting Sumo Squat (right)
*Cardio
6. Twisting Sump Squat (left)
*Cardio
7. Pendulum Squat
*Cardio
8. Warrior Heel Press (right)
*Cardio
9. Warrior Heel Press (left)
*Cardio
10. Forward/Backward Lunge (right)
*Cardio
11. Forward/Backward Lunge (left)
*Cardio
12. Side Lunge (right)
*Cardio
13. Side Lunge (left)
*Cardio
14. Goddess Reach
*Cardio
15. Chair Balance

Warrior 3 Squat

Chair Twist

Sumo Squat

Twisted Sumo Squat

Pendulum Squat

Warrior Heel Press

Forward/Backward Lunge

Side Lunge

Goddess Reach

Chair Balance

Lean Muscle Fat Blast and Jump Rope Workout

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Hi Everyone!

Today’s workout has two parts (both videos are below). I started off with a 6 minute Jump Rope cardio workout/warm-up. If you want to maximize your benefits during a workout you should always warm up.

Jumping Rope is also a great stand-alone workout. Check out: Health Benefits of Jumping Rope. You can always add jump roping before or after any workout. I don’t talk about it enough, but you should always warm-up and cool-down to optimize the benefits of your workout. You will be able to complete the workout at a higher intensity, and increase the benefits of your metabolic system if you are warmed up. Stretching should be completed post-workout.

Part 2 of the workout is a Lean Muscle, Fat Blaster. It’s a great workout for building strength and definition, while simultaneously burning away fat. It’s a HIIT workout, so push during each 50 second interval, and rest for 10 seconds between exercises. Remember to always listen to your body, and work at your own pace. If you are just starting out don’t be discouraged if it’s hard. Write down what you are able to do the first day, and make your goal to improve on that each time you do the workout.

I was supposed to get a new workout posted yesterday, but I took the day off instead. It was an exhausting work week for me, plus I picked up extra work hours yesterday and I just didn’t have the energy. I will be getting the new workout posted today.

Enjoy!
Melissa

Repeat: 1-3 Times

Repeat: 1-3 Times

1. Burpee
2. Lunge Kick (right)
3. Lunge Kick (left)
4. Plank Lift to Down Dog
5. Table Kick (right)
6. Table Kick (left)
7. Russian Kick Push-up
8. Pendulum Squat
9. Monkey Jump Push-up
10. Lunge Twist

Calorie Torching Home Workout

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Hi Everyone,

Happy Thanksgiving to all of my American friends, and Happy Thursday to everyone else!

This is a throwback Thursday workout to start your Thanksgiving off right! I will be posting a brand new workout this evening. Jesse and I go to two Thanksgivings (his family and my family), so we won’t have enough time to get in our workouts until tonight.

Typical calorie consumption on Thanksgiving day is around 4500 calories. Most of the caloric intake doesn’t happen during the sit down dinner, but from snacking, drinking, and going back for more throughout the day.

During the Holiday’s it is very important to stay on track with your workouts. As you get busier with family, friends, shopping, work and shorter days it can be tough, but if you stick with it your body will thank you. As someone who works in a rehabilitation facility I can tell you that my patients and their families love to drop by with cookies and candies during the holiday season as a way of saying “Thank You” for helping their loved ones re-gain their independence.

It can be difficult to stay on track when you are busy and constantly surrounded by easy access to sweets. I find that the more consistent I am with my workouts the less sugar cravings I have. A second piece of pie just doesn’t sound as good when I know that I already put in a hard workout to keep my body strong and healthy.

Try to get rid of the mindset of “earning” extra calories. You don’t have to earn food. Food is your bodies fuel. The higher quality the fuel, the better your body runs.

What do you do to stay on track during the holiday season? Tell me in the comments below or on Facebook, Instagram or Twitter.

Melissa

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

Click the link to get your own Gymboss Interval Timer!

If you want to do intervals instead of reps set your Interval Timer for 12 rounds of 10/50.

Repeat 1-3X

1. Jumping Jacks
2. Lunge Kick (right)
3. Lunge Kick (left)
4. Jump Up
5. Jump Squat with Heel Tap
6. Reverse Crunch
7. V-Up Toe Reach
8. Rocking Reach Through
9. Supergirl Pushups
10. Round Kick (right)
11. Round Kick (left)
12. Mountain Climber (100)

Jump Rope and Butt Sculpt: 15 Minute HIIT Workout

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Hi Everyone!

I hope you’re ready to sweat! Today’s workout is a great fat burner that targets the lower body. This routine incorporates some of my favorite butt-lift moves. If you wanter a rounder, perkier derriere you will like this workout.

In this workout I used two 20 pound dumbbells, a jump rope and a chair. If you aren’t ready to add weight you can do this exercises with body weight only. If you want to add weight, but don’t own any you can get creative and use a milk jug or other household items. If you are getting creative, just beware that the weight distribution will be different so it may be more challenging.

For those of you without a jump rope you can do rope-less jumping, high knees or mountain climbers. Pick an exercise that will keep your heart rate going, and have you working up a sweat.

I hope you enjoy today’s workout! Check back because I will be sharing a brand new 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.

PPS My sports bra is 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 10/50.

1. Jump Rope
2. Burpee
3. Jump Rope
4. Warrior Deadlift (right)
5. Jump Rope
6. Warrior Deadlift (left)
7. Jump Rope
8. Bulgarian Split Squat (right)
9. Jump Rope
10. Bulgarian Split Squat (left)
11. Jump Rope
12. Single Leg Sit to Stand (right)
13. Jump Rope
14. Single Leg Sit to Stand (left)
15. Jump Rope

Repeat 1-4X

20 Minute Plank, Push-up & Burn: Workout to Burn Fat and Sculpt Abs

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Hi Everyone!

I hope you’re ready for a new workout (the video is below)! This was a fun, but challenging set. I created this workout to focus on strengthening the core and burning fat. This routine will also work your arms, chest and back.

Every other exercise is a plank or push-up variation. If you are still working on building to a full push-up you can do the plank variation of the movement. For example, for the toe touch push-ups you can choose to skip the push-up (or perform it from your knees), alternating the plank position with the toe reaches.

It is worth building up to the push-up! Push-ups are one of the best workouts you can do to strengthen your core. Just make sure you use appropriate form. It’s better to do two full push-ups with good form and then switch to plank, than to do 10 push-ups with incorrect form.

Remember, there is always a way to modify a workout to make it work for you. If it is challenging for you it is working. If it gets easy, it’s time to increase the intensity.

I went through this workout 1X today, and paired it with a 5.5 mile run outside. I haven’t been running lately (the cold weather has had a negative effect on my running motivation), but I want to start incorporating running back into my routine. I loved running the half marathon last month, and I want to build my training base up and do another one.

I am also continuing to work on my flexibility. I shared the photo below on my Instagram page. I am practicing my splits supported with the dip station to help maintain my alignment. I am also doing them unsupported, and practicing on both sides. Why do splits? It is great for your hip, hamstring and groin flexibility. It also helps relieve sciatica. Splits can help improve your posture, and the bio-mechanical alignment of your hips, which impacts your efficiency during all other exercises and decreases your risk of injury.

One Week Progress. Split Practice.

I hope you enjoy today’s workout! Get ready to work up a sweat!

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

PPS You can find my sports bra here: www.Affitnity.com and get 15% off with the code BenderFitness at checkout.

Equipment: Gymboss Interval Timer set for 15 rounds of 30/50.
My cardio of choice was jumping rope, but you can also choose High Knees.

*Cardio
1. Toe Touch Push-ups
*Cardio
2. Side Plank Knee/Lift (right)
*Cardio
3. Side Plank Knee/Lift (left)
*Cardio
4. Reverse Plank Leg Lift
*Cardio
5. Criss Cross Plank
*Cardio
6. Elevator Plank (right)
*Cardio
7. Elevator Plank (left)
*Cardio
8. Dive Bomber
*Cardio
9. Windshield Wiper Plank
*Cardio
10. Plank Jack Push-up
*Cardio
11. Knee Drop Plank
*Cardio
12. Supergirl Push-up
*Cardio
13. Heel Press Plank (right)
*Cardio
14. Heel Press Plank (left)
*Cardio
15. Rotating Push-ups

Repeat 1-3X

Toe Touch Push-Ups:
Start in Plank Position. Reach your right hand back to touch your left foot, while lifting the hips.
Return to Plank position, complete a push-up.
Repeat on Opposite Side.
Video Tutorial here: Toe Touch Push-Up

Side Plank Knee/Lift:
Start in Side Plank. Lift the leg (as you would in a jumping jack).
Bring the Knee in Toward your Chest.
Return to starting position. Complete all reps on the right, and then repeat on the left.

Reverse Plank Leg Lift:
Start in a reverse plank position. Lift the hips to form a straight line from heels, to hips to shoulders.
Place hands below shoulders.
Hold this position, or increase the intensity by alternating leg lifts.
Keep the hips lifted and core tight throughout each exercise.

Criss-Cross Plank:
Start in plank position. Bring the right knee in toward the left elbow.
Keeping the knee forward transition it toward the left elbow.
Return to plank.
Bring left knee in toward right elbow, and then across to the left elbow.
Continue to alternate sides.

Elevator Plank:
Start in plank position. Bring your right knee in toward your right arm.
Move your knee up and down from wrist toward arm pit.
Keep the core strong and engaged though out the exercise.
Repeat on the other side.

Dive Bomber:
Transition from Plank to Down Dog Position.
Bend both arms and sweep the chest toward the floor.
Allow the hips to follow as you push forward to Up-Dog.
Bend the arms to return to starting position and repeat.

Windshield Wiper Plank:
Start in Plank Position (on forearms or extended arms).
Alternating legs, take a step out to the side, and return to plank position.

Plank Jack:
Start in plank position.
Jump Both Feet out as you would in a jumping jack.
Hold Plank or add a push-up.
Return to starting position and repeat.
Video Tutorial Here: Plank Jack.

Knee Drop Plank:
Start in a forearm plank with hands clasped.
Form a straight line from heels, to hips to shoulders.
Keep the hips in the same position and bend the knees to just above (or lightly touch) the ground.
Keep the core strong and tight.
Return to starting position and repeat.

Supergirl Push-Up:
Start in Plank.
Reach Right Arm and Left Foot toward opposite walls.
Return to Plank. Optional: Complete a push-up.
Return to plank.
Reach Left Arm and Right Foot.
Repeat, alternating sides.

Heel Press Plank:
Start in a Forearm Plank.
Bend Right Knee, Flex the Foot, and Press your Heel to the Ceiling.
Continue to pulse and press.
Complete full cycle, and repeat on the opposite side.

Rotating Push-Ups:
Start in Plank Position with feet hip distance or slightly wider apart.
Complete a Push-Up (optional).
Rotate into a right side plank, coming onto the sides of the feet.
Reach the left arm up toward the ceiling.
Return to Plank.
Complete Push-Up (optional).
Continue to alternate sides.