30 Day Diet Bet Challenge Workout Program

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Hi Everyone!

Welcome to my DietBet Workout Program. This is a 30 Day Program to help you achieve your goal of losing 4% of your body weight during the month. Weigh in starts on Sept 1-2, the game officially starts September 3rd, but you can join up to 2 weeks into the game.

I will be updating this list daily with links to each workout for the month so you will have an easy reference point to access each workout.

If you haven’t signed up for my DietBet you can do so here: www.dietbet.com/BenderFitness.

You win money for achieving your goal, plus you have a chance to win:

-Personalized training/workout programs with me

-$50 Gift Card to Affitnity,

–$50 Gift Card to Total Nutrition Mansfield and Alkalinity Fuel Vitamins

For those of you joining the DietBet I am also including four brand new specialized workouts throughout the month. You will receive special access to one new workout per week to use in addition to the program listed below.

Enjoy the challenge and the workout program! I can’t wait to see everyone’s progress pictures as we achieve our goals together! You can check in throughout the challenge:

Check in on Facebook, Instagram or Twitter throughout the month to let me know how you’re doing with your goal! You can share your progress pictures/results or keep them private, but it’s a great way to keep track of your success during the month.

Melissa

Week 1:

The Links will be activated daily throughout the month so you can easily find each workout for the challenge. Bookmark this page for easy access!

***Be Sure to Weigh In and Take Progress Photos If You Are Joining the Challenge****

Day 1: Bender Boot Camp

Day 2: Kick It Up a Notch

Day 3: Tighter Tummy Sculpt

Day 4: Dumbbell Legs and Glutes

Day 5: Yoga Stretch and Recover

Day 6: 19 Minute HIIT

Day 7: Active Rest Day

Week 2:

Day 8: Weights and Intervals Full Body Sculpt

Day 9: Jump Away Jiggle and 800 Meter Repeats

Day 10: Abs on Fire

Day 11: Lower Body Sculpt and Shape

Day 12: Yoga Stretch and Strength (20 Minutes)

Day 13: Arms and Back

Day 14: Active Rest Day

Week 3:

Day 15: Trial by Burpee

Day 16: Intense Cardio Interval VO2 Max Workout

Day 17: Summer Ready Tummy

Day 18: Improve Your Rear View

Day 19: 30 Minute Yoga Flow

Day 20: Slim and Sculpted Arms

Day 21: Active Rest Day

Week 4:

Day 22: 20 Minute Fat Burn HIIT

Day 23: Strengthen Sweat and Run (or Jump)

Day 24: Plank and Burn

Day 25: Jump Rope and Butt Sculpt

Day 26: Power Yoga Sun Salutations

Day 27: Swimsuit Ready Arms and Abs

Day 28: Active Rest Day

Week 5:

Day 29: 15 Minute Plyo HIIT: Fat Burning Workout

Day 30: Cardio Smash and Stretch

***You have two days to complete Final Weigh-Ins! I can’t wait to see your progress photos and results!****

The Best Exercises for Your Butt

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Let’s talk about Butts. Most people want a stronger, tighter, rounder butt. Good News! There are exercises to help you achieve your goal!

Don’t forget to check below for quick links to some great Glute/Lower Body Workouts.

Anatomy:

The three main muscles of your butt are the Gluteus Maximus, Gluteus Medius, and Gluteus Minimus. These muscles are commonly referred to as the glutes.

Gluteus Maximus: This is the largest muscle in your butt. This muscle controls thigh extension. Thigh extension occurs when you straighten your leg (as in coming up from a squatting position), during running, and when you lift your leg behind you as in the video below.

Gluteus Medius and Gluteus Minimus: These muscles work together to abduct, internally and externally rotate your leg. They also help stabilize your hips during single leg exercises.

These muscles are imperative for maintaining appropriate position during exercises that target your Gluteus Maximus. For example, internally rotating your knees during a squat increases pressure on the knee joint. Strong Medius and Minimus muscles help maintain your thigh and knee position during these exercises.

Abduction occurs when you lift your leg to the side (as in the video below). Additionally, during the exercise below the standing leg is working to stabilize and balance your body during the abduction.

More Than Aesthetics:

A strong butt does a lot more than make your favorite pants look good. Strong gluteal muscles help prevent injuries to your low back, hips, groin, knees and hamstrings. The help maintain pelvic alignment. When your pelvis is properly aligned your pressure is distributed appropriately through your joints.

Strong glutes help you in every sport. They allow you to accelerate, decelerate and change directions.

The Most Effective Butt Exercises:

Finally! Let’s get to the information you really want to know. What are the best exercises to help you get a stronger and more shapely butt?

1. Single Leg Squat: There are several ways to complete the single leg squat.

Stand on one leg and keep the other leg bent behind you or stretched in front of you. Lower your body as much as you can while maintaining balance. Press through the heel to return to standing position.

You can also start out doing this exercise by sitting in a chair with one leg extended. Try not to use your hands, press through the heel of the foot that is planted on the ground to come to a standing position.

The gluteus maximus muscle is activated during the thigh extension, and the medius and minimus muscles are activated to stabilize the pelvis during this single leg exercise.

2. Bilateral or Single Leg Bridge: See the video below. Lie in a supine position (face up). Bend your knees and press the heels into the ground. Lift the hips off the ground and squeeze the glutes up toward the ceiling for the bilateral leg bridge. To increase the intensity try the single leg bridge with hip lift as demonstrated in the video below.

The gluteus maximus muscle is activated during the thigh extension, and the medius and minims muscles are activated to stabilize the pelvis and keep the knee appropriately aligned during this exercise.

3. Warrior Deadlift: This exercise can be done with body weight or weights for an added challenge. Keep the back straight and the core tight throughout this exercise. Extend one leg behind you and bend at the hips. Keep the knee of the extended leg facing the floor. If using weights keep them close to your body. If you aren’t using weights extend your arms in from of you and reach toward the wall. Keep a slight bend in the standing knee. Return to starting position and repeat.

4. Butt Lift: This exercise can be performed with a stability ball, bench, chair, or lying prone (face down) on the floor. Keep the core tight and the feet reaching toward the wall behind you as you simultaneously lift them toward the ceiling. Core activation is key here to protect the low back and target the appropriate muscles.

5. Single Leg Hip Thrust: Place your hands below your shoulders. Bend your knees and shift your weight into the heels while lifting your toes. Stretch one leg out in front of you. Lift the leg toward the ceiling, while pressing your hips toward the ceiling. Focus on lifting the hips. You may also like the Elevated Hip Thrust or the Bridge Hopper.

6. Goddess Squat Side Kick: This exercise is great for activating all of the muscles of the glutes. Your gluteus minimus and medius are working overtime to stabilize the leg, abduct your leg, and externally rotate the thigh to achieve the Goddess Squat position with the toes turned out to the side.

7. Speed Skaters: Keep the glutes reaching backwards, and the back flat. Bend one leg, and stretch the other leg out to the side. Push through the heel of the bent leg to jump up and switch sides.

8. Ball Pull: Come into a reverse plank position with your heels on a stability ball. Keeping your hips lifted throughout the exercise and core tight, pull the ball and your heels toward your butt. Return to starting position and repeat.

9. Lunge Kick: Start out in a lunging position. Press through the front heel to lift your body, while simultaneously kicking forward. Immediately return to starting position. Be sure to lower your body close to the floor (without touching or banging the knee off the floor!) each time you step back into the lunge.

10. X-Jumps/Cheerleader Jumps: Squat down, keeping the back flat, reaching the hips back and bending the knees. Gently touch the ground on either side of your feet. Press through the heels to jump up while reaching your legs and arms out to the sides so your body forms an X. Return to starting position and repeat immediately.

11. Warrior Split Squat: This exercise combines a Bulgarian Split Squat with a Warrior Deadlift. Start with your foot on a chair or bench. Weights are optional for this exercise. Squat down lowering your hips in an up/down motion. Press through the front heel to lift. Keeping your back straight, hinge forward at the hips to lift the leg behind you. Return to starting position.

You can find more Bender Fitness workouts/workout tips on Facebook, Instagram and Twitter.

Quick Links: Glute Focused Workouts:

Improve Your Rear View Workout

Butt and Thighs: Lower Body Shaping Workout

Bubble Butt Cardio Burn

Thigh Thinner Workout

Lower Body Shaper

Round and Sculpted Butt: Stability Ball Workout

Anti-Inflamatory Green Smoothie for Improved Endurance

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I love smoothies, and hands down green smoothies are my favorites.

They are healthy, delicious, full of vitamins, and you can make them with all kinds of different ingredients. This was my first time using Chia in a smoothie. You can read more about the health benefits of the ingredients used in this smoothie below.

Today’s smoothie is simple and filling.

Ingredients:

-1.5 cups Coconut Almond Milk (unsweetened) or milk of choice

-1 tablespoon Chia Seeds

-1/4 raw ripe avocado

-1-2 cups of fresh baby spinach

*Sweetener of choice may be added for extra sweetness.

Place all ingredients in the blender and blend until smooth. It’s ready to serve!

If you prefer a smoother texture, allow the chia seeds to soak in the milk for 10-20 minutes prior to blending.

Nutrition:

Calories: 233

Carbohydrates: 14 grams

Fat: 17 grams

Protein: 7 grams

Fiber: 11 grams

Health Benefits:

This smoothie is great for reducing inflammation throughout the body, improving endurance and providing sustained energy throughout the day. It utilizes healthy fats that keep you full and are great for your hair and skin.

Coconut Almond Milk:

This is a low calorie milk alternative with only 45 calories per cup. It is lactose free, and high in vitamins, providing 50% of your Vitamin E, 45% of your daily Calcium, and 25% of your daily Vitamin D intake, among others.

It is also dairy, soy, lactose, cholesterol and gluten free. Some research has shown that coconut milk is beneficial in weight loss, and almond milk helps protect your skin against sun damage and the effects of aging. Additionally, for those sensitive to dairy products, consumption of lactose causes inflammation.

*Look for the unsweetened variety. The one I use has zero grams of sugar. Some of the values above will vary by brand.

Chia Seeds:

Chia seeds improve energy, aid digestion, improve endurance, lower blood sugar, and can assist with weight loss. It is also has powerful anti-inflammatory benefits.

One tablespoon of Chia seeds has 5 grams (20%) of your daily Fiber, 8% of your daily Calcium, 6% of your daily Iron, and 5 grams (2%) of your daily carbohydrates. Additionally, chia seeds have Omega-3 fatty acids.

Historians have stated that Chia seeds were used by ancient Mayan, Incan and Aztec cultures as an energy food, and the production was on par with the production of Maize.

Avocado:

Avocados contain more than 25 essential nutrients. Avocado has been shown to improve heart health, reduce inflammation, lower cholesterol, regulate blood sugar, reduce the risk of stroke and cancer, and increase nutrient absorption (just to name a few!)

The healthy fats in avocado improve endurance during workouts and support cardiovascular health.

Spinach:

Spinach is another anti-inflammatory food. It is low in calories, but high in vitamins and minerals. Most of the calories in spinach come from protein. Spinach is a great source of iron, which directly impacts how efficiently your body uses energy. It is also high in magnesium, which is necessary for energy metabolism.

Spinach is useful for managing diabetes, and lowering glucose levels in the body. Spinach also lowers the chances of developing asthma and can improve your bodies ability to transport oxygen during exercise. It improves bone health and promotes healthy skin and hair. As if that wasn’t enough, the Vitamin K in spinach also helps maintain bone health.

Enjoy!

Melissa

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

Plyo Cardio Fat Burning Workout (HIIT)

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Hi Everyone!

This workout is intense, but fun! I am still on injured reserve, but I am happy to report that I am feeling much better! My neck starts to hurt if I stay in the same position for to long or spend to much time on the computer, but it isn’t as sore throughout the day.

Hopefully you are all putting in some good workouts for me (I envy you right now!)

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

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

Have fun!

Melissa

Click the link to get your own Gymboss Interval Timer!

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

Max reps 50 seconds, 10 seconds rest.

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

Lean Muscle Fat Blast: Body Weight HIIT Workout

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Hi Everyone!

I am re-sharing an older workout tonight. Unfortunately I was rear-ended this morning on my way to work and I suffered a neck strain. My doctor has temporarily restricted me from working out. I am not happy about the restriction, but I am going to let my body heal so I can get back to it 100%.

I am recruiting Jesse for some workouts, so you can still look forward to some new routines. It’s been a while since he’s been on camera!

I will also be working on getting things ready for my September DietBet Weight Loss Challenge. I will be sharing a sample meal plan, some recipes, and finalizing the workout program I will be sharing for the challenge. Be sure to check back! You can get more information here, or join the challenge directly at www.dietbet.com/BenderFitness. The pot is currently over $2500 dollars, and the winners split the pot and have a chance to win some other great prizes.

The workout below has two parts. 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.

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.

Repeat: 1-3 Times

Click the link to get your own Gymboss Interval Timer!

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

23 Minute Full Body Workout

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Hi Everyone!

It’s workout time!

Today I am sharing a Full Body Workout. For today’s workout I used my Interval Timer on the stopwatch function and completed the workout for reps. You can also chose to setup the workout interval style.

When going for reps I like to time the round and see if I can improve my time. Of course, you always want to focus on maintaining appropriate form for each exercise. During this workout focus on keeping your core engaged the entire time. This will help improve your form, and increase the core benefits during every exercise.

If weight loss is one of your goals, don’t forget to sign up for my first DietBet Challenge. The goal of the challenge is to lose 4% of your starting weight over 4 weeks. You can sign up now, and the challenge starts in September. 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 by clicking on the link, or go directly to www.dietbet.com/BenderFitness to sign up for the challenge.

I hope you have fun with today’s 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.

Click the link to get your own Gymboss Interval Timer!

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

Repeat 1-3X

1. Burpee
2. Leg Series (right)
3. Leg Series (left)
4. Heel Tap Plank
5. Lunge Kick (right)
6. Lunge Kick (left)
7. Pendulum Squat
8. Lunge Reach (right)
9. Lunge Reach (left)
10. Sumo Squat Twist
11. Single Leg Squat (right)
12. Single Leg Squat (left)
13. Forward Fold Leg Extension (right)
14. Forward Fold Leg Extension (left)
15. Burpee

16 minute Stomach Toning Fat Burn Workout

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Hi Everyone!

Today’s workout combines cardio and moves to sculpt and tone your mid-section. Most people want a tighter tummy, and this workout will help you achieve that.

To get noticeable results you need to burn fat, and strengthen your muscles at the same time. This workout is challenging and will have you sweating! The exercises in this routine were selected to challenge your core from every angle and sculpt a lean mid-section.

If you haven’t checked out my September DietBet Challenge yet you can find information about the challenge by clicking on the link, or go directly to www.dietbet.com/BenderFitness to sign up for the challenge. I am giving away some great prizes within the challenge!

I hope you enjoy tonight’s 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.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 16 rounds of 10/50 seconds.

Repeat 1-3X

1. High Knees or Jump Rope
2. Mountain Climbers
3. Temple Tap Abs
4. Walking Pushups
5. High Knees or Jump Rope
6. Mountain Climbers
7. Angel Abs
8. Plank Crunch
9. High Knees or Jump Rope
10. Mountain Climbers
11. V-Up
12. Knee Drop Plank
13. High Knees or Jump Rope
14. Mountain Climbers
15. Hip Lift Toe Touch
16. Spiderman Plank Extension

BenderFitness DietBet Weight Loss Challenge

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Hi Everyone!

I am hosting another workout challenge for the month of September!

This one is a little bit different, but I think it is going to be a lot of fun.

I am hosting my first DietBet Weight loss challenge. The challenge is to lose 4% of your body weight (as long as that keeps you in a healthy BMI!) over the course of 30 days. How do you figure out how much 4% is? Multiple your current weight by .04 and that is your weight loss goal. For a 150 pound person that is 6 pounds, for a 200 pound person that is 8 pounds.

To join the game there is a $30 investment (my workouts, as always, will continue to be free, but research has shown that people are more committed to achieving their weightless goals when money is involved!) If you achieve your goals you get your money back, plus split the pot!

What do you win?

If you achieve your goal you win money! At a minimum you get your $30 investment back, plus you split the pot with the other winners.

By joining the game you also have a chance to win:

– $50 Gift Card to Total Nutrition Mansfield and Alkalinity Fuel Vitamins

-$50 Gift Card to Affitnity for Fashionable Fitness Clothing (plus don’t forget to use discount code BenderFitness for 15% off!)

-A BenderFitness Workout Program hand selected by me (Melissa Bender) based on your goals

-A Brand New BenderFitness Workout designed especially for You

-“I Bust Mine So I Can Kick Yours Tank Top”

*Keep an eye out because I may be adding more prizes!

Some fun facts about DietBet:

96% of players who DietBet lose weight, and the average loss is 6.3 lbs.

Dietbetting is a fun social media game, and you are welcome to join if you are over 18.

As of July 1st, players have lost over 1.3 million pounds by competing in DietBet games.

My DietBet will run for the month of September. Workouts, and healthy eating tips will be posted in the game and here on my blog. Are you going to join me?

You can join the game here: http://www.dietbet.com/BenderFitness

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.

Disclosure:

Please read my full disclosure statement here. I am being compensated for hosting this DietBet challenge. I would not host this challenge (regardless of compensation) if it wasn’t a program that I believed to be helpful in assisting people to achieve a healthy lifestyle. I will be competing in this challenge as well as hosting the challenge. I do not promote any products or sites that I do not/will not personally use.

20 Minute Cardio HIIT and Sweat: Workout to Burn Fat and Sculpt Lean Muscle

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Hi Everyone!

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.

I repeated this workout twice. We filmed the second round, so I was feeling tired, but it felt great to push through it. It started to pour immediately after we finished the workout so we were treated to a double rainbow when it cleared up.

I am very excited to announce that I am now an Ambassador for Affitnity. I absolutely love fitness fashions, and Affitnity is consistently at the top of my favorites list. The outfit I have on in this video is available on their website, and I am excited to offer a special 15% discount code for all Bender Fitness followers. Just enter BenderFitness and you will get a discount!

You can check out the website at: http://affitnity.com and don’t forget to take a look at the Ambassador Page.

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

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

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)

10 Minute: Tighter Waist Core Workout: Workout for a Smaller Waist

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Hi Everyone!

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

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

I paired today’s workout with a 6.27 mile run outside. I am trying to get back into the habit of making Sunday my long run day. I haven’t been getting in much consistent mileage lately so I am slowly going to build up the length of my Sunday runs.

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

Jesse and I also completed the #ALSIceBucketChallenge and made a donation to the ALS Association.

You can find the video here: Bender Fitness #ALSIceBucketChallenge.

Have fun! Feel free to laugh at me if you check out the Ice Bucket Challenge video. I despise being cold (I was less nervous to go Sky Diving than I was to dump that water on my head!)

See you tomorrow!
Melissa

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

Click the link to get your own Gymboss Interval Timer!

Repeat 1-4X

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

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

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

Bender Fitness: #ALSIceBucketChallenge

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Hi Everyone!

By now you have probably seen the #ALSIceBucketChallenge tag show up all over your social media. My sister nominated Jesse and I, and we have accepted the challenge. I have nominated every Bender Fitness follower to participate in the challenge (as well as a few of my best friends!)

This is how the challenge works:

1. You have 24 hours after being nominated to complete the challenge.

2. You decide to complete the Ice Bucket Challenge and/or donate to ALS.

3. Nominate others to complete the challenge and continue raising funds and awareness for the ALS Association.

4. If you accept my challenge I want to see it! Tag @BenderFitness on Facebook, Instagram or Twitter and #ALSIceBucketChallenge #BenderFitness #TeamBender

In case you aren’t familiar with ALS it is a progressive neurodegenerative disease that affects neurons of the brain and spinal cord. The progression of this disease leads to loss of ability to initiate and complete muscle control, and eventually death. The affected neurons are necessary for movement, breathing, speaking. The disease starts out with muscle weakness that can affect the limbs, speech, swallowing and breathing. Eventually, the neurons can no longer send signals at all and these abilities are lost.

Average life expectancy after diagnosis is 2-5 years, although there are people who live much longer.

Currently there are no ways to stop or cure ALS, although there are some promising therapies that have slowed down the progression, and even a few cases where the progression has ceased or reversed. Occupational Therapists often work with people living with ALS to help them maintain their functional abilities, and adapt their environment to help them continue to live full lives.

This is an important cause. Please consider making a donation in any amount and/or joining in on the Ice Bucket Challenge. Jesse and I are donating, and both completed the challenge.

Donate here: ALS Association Donation

Lower Body Workout

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Hi Everyone!

This was my workout last night. This one is focused on the lower body.

I used two 20-lb dumbbells to increase the intensity of this workout. You can also choose to use body weight only, but adding weight will help you build strength and increase the burn of the workout.

To get the best results in both your fitness level and aesthetics you want to switch up your workout frequently and continually challenge your body. Don’t be afraid to breath heavy and break a sweat. That’s a sign that you are doing it right!

As you can see in the video, I was dripping sweat by the end of the workout.

I hope you enjoy this 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.

Click the link to get your own Gymboss Interval Timer!

Repeat 1-4X

Reps 10-15 per exercise

Set your Interval Timer for 1 round of 60 seconds.

Round 1:

1. Squat and Press
2. Leg Series (right)
3. Leg Series (left)
4. Romanian Deadlift
5. Crab Walk Hip Thrust

Jump Rope or High Knees (60 Seconds)

Round 2:

1. Side Lunge Lift (right)
2. Side Lunge Lift (left)
3. Warrior III Deadlift (right)
4. Warrior III Deadlift (left)
5. Lunge Jump

Jump Rope or High Knees (60 Seconds)

Bonus Round: 5 Reps

1. Warrior/Bulgarian Deadlift (right)
2. Warrior/Bulgarian Deadlift (left)

Cardio Workout Day!

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Hi Everyone!

Yesterday I kept it simple and had a cardio day (If you’re not a runner check out the cardio HIIT workout below!) Jesse took our nephew to the movies, so I moved my Lower Body Workout day so we could stay consistent and get it filmed to share here. (That will be posted later tonight or early tomorrow morning before I head off to work.)

I should have taken my run outside to take advantage of the sunshine (it’s been a wacky summer, and it seems to be cool and rainy most of the time), but instead I hopped on the treadmill so I could finish the book I was reading and get my workout done at the same time.

I did a 3 mile run, followed by 2 miles of walking. It took about 24 minutes for the run, and 28 minutes for the walk (total workout time 52 minutes). I meant to do a 5 minute walk as my cool-down, but I got caught up in my book and stayed on longer.

The workout below is more intense than the run I did yesterday, but it’s a great cardio challenge. It’s a workout that I like to go back to periodically as a fitness check point. I like to keep track of my reps and then try to increase the number I get in during each 50 second interval. It’s fun and motivating to compete with yourself.

Enjoy the workout!
Melissa

Click the link to get your own Gymboss Interval Timer!

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

High Knees
Jump Kick Right
Jump Kick Left
3-way Double Mountain Climber
High Knees
Squat Jump
Mountain Climbers
Lunge Jumps
Lunge Kick (right)
Lunge Kick (left)
High Knees
Surfer
Burpee
Low Jacks
Pendulum

Repeat 1-3X

Full Body Shake Down: HIIT Workout

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Hi Everyone!

Tonight’s workout was a great challenge (the video/breakdown is below!) This workout should get your heart rate up and burn fat, while also challenging you to build strength throughout your entire body.

One round takes 15 minutes, and I repeated it 3X, and followed it with a 15 minute run.

Total workout time tonight was 60 minutes. Day 1 of getting back on track with my workouts and blog posting is complete. I have been working out, but I want to start increasing the intensity again.

In non-fitness related news, the world lost a wonderful man tonight. Robin Williams made so many people laugh and smile. That ability is not something to be looked upon lightly. I LOVED him growing up.

Depression is a serious illness, and if you struggle with it, or know someone who struggles with it, please seek out help.

I will be keeping Robin Williams and his family in my prayers. I can’t even narrow down my favorite Robin William moments, so I posted a link to one of my favorites at the bottom of the page. Feel free to leave a comment sharing your favorite moment (or just comment on how you liked the workout!)

Melissa

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

Click the link to get your own Gymboss Interval Timer!

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

1. Jump Rope or High Knees
2. Wide Leg Side Plank Push-up
3. Jump Rope or High Knees
4. Dive Bomber
5. Jump Rope or High Knees
6. Spiderman Plank
7. Jump Rope or High Knees
8. V-Up
9. Jump Rope or High Knees
10. Angel Abs
11. Jump Rope or High Knees
12. Hip Thrust (right)
13. Jump Rope or High Knees
14. Hip Thrust (left)
15. Jump Rope or High Knees

Repeat 1-3X

*Optional Bonus Cardio Blast: 15 minutes cardio of choice or 2 Mile Run.

Traditional Sun Salutation (Surya Namaskar) and Fitness Fusion Variation: How-To

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Hi Everyone!

For tonight’s workout I kept it very simple and did 10 Sun Salutations.

Sun Salutations are composed of 9 basic yoga postures.

Mountain Pose (Tadasana)
Upward Salute (Urdhva Hastasana)
Standing Forward bend (Uttanasana)
Warrior I/Lunge
Plank Pose
Chaturanga Dandasana (Four-Limbed Staff Pose)
Upward Facing Dog (Urdhva Mukha Svanasana)
Downward Facing Dog (Adho Mukha Svanasana)
Chair Pose (Utkatasna)

These poses will give you a full body workout. You will bring your body and spine through a full range of motion that will help improve your flexibility, circulation, and even digestion.

Anytime you are practicing yoga (or any exercise) you will reap the most benefits by focusing on each pose you engage in. Improving your mind body connection actually improves the physical and mental benefits you get from exercise.

The video below is the first video I ever posted on my blog. As you can see the website has actually changed names since then!

For those of you looking for an extra challenge I also posted my Sun Salutation/Fitness Fusion workout, which combines Sun Salutations with weighted exercises. (I stuck to the traditional version tonight).

I am planning on posting new workouts all week. I am filming a new workout tomorrow evening as soon as I get home. I am re-focusing on my health and fitness, and getting my energy level back up to where it used to be. 🙂

I started out this weekend by running a 5K on Saturday, Yoga tonight (Sunday), and getting back to sharing more workouts this week.

Enjoy! I will see you tomorrow!
Melissa

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

Traditional Sun Salutation:

Sun Salutation: Fitness Fusion: Power Yoga

5 Minute Core Workout

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Hi Everyone!

I finally have time to play catch-up and get some stuff posted here! Sorry for going MIA, it’s been a busy few days! I am really looking forward to getting back on track with my workouts. I have been having trouble making time for them.

I will point out that I said “making time.” I could have fit them in (15 Minute HIIT anyone?) Starting today I am re-commiting to making time for my workouts, and my blogging. Expect to see more workouts from me this week.

For this quick, core workout, one round takes 5 Minutes. This is a great workout to repeat, to do if you are in a time crunch, or to use as a core interval in-between rounds of another workout.

This is a great core workout for runners. I will also be posting it on my running blog: www.BenderRunning.com.

Have fun! Check back later for more NEW workouts, and a few recipes that I have been waiting to share. 🙂

Melissa

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

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 5 rounds of 10/50.

1. Mountain Climber
2. Heel Tap Abs
3. Single Leg Pushup
4. Bicycle
5. V-Ups

Repeat 1-5X

15 Minute Cardio Sweat HIIT: Bodyweight

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Hi Everyone!

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 have a busy day planned after work tonight so I will be playing catch-up to get some new workouts posted tomorrow. 🙂

In the mean time this is one of my favorite cardio HIIT challenges.

Have fun!

Melissa

Click the link to get your own Gymboss Interval Timer!

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

Max Reps 50 seconds, 10 seconds rest 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

Yoga Stretch and Strength (20 Minutes)

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Hi Everyone!

Today’s workout is a yoga flow. The video is below.

This flow is designed to build strength while sculpting long, lean, and flexible muscle.

My lower back was bother me for a few days from maintaining a seated position in a non-ergonomic, non-cushioned, wooden chair while I was working on my blog. (If you sit at a desk all day check out: Seated Office Yoga).

Extended Side Angle Pose

Prior to starting this workout I did some gentle yoga stretching for my back to make sure I hadn’t tweaked anything. Learning to tell the difference between injury, soreness and tightness is an important part of living a healthy lifestyle. Scientific studies have shown that people who practice yoga regularly are more likely to increase awareness of their physical health and even hunger signals!

If you’re interested in learning more about some of the benefits of yoga you might like this article from the International Journal of Yoga: Exploring the Therapeutic Effects of Yoga and It’s Ability to Increase Quality of Life.

I also included a few pictures below with the benefits/focus of some of the poses I used in this video.

I felt 100% better after my stretching, and fantastic after doing this yoga flow! I felt so good that I finished my workout with a 40 minute run outside.

Enjoy today’s workout!

Melissa

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

Click the link to get your own Gymboss Interval Timer!

Extended Side Angle Pose (variation)

Extended Side Angle Pose

Benefits: Can help relieve low back pain, sciatica, osteoporosis, menstrual discomfort and constipation.

This pose works the ankles, legs, knees, groin, chest, shoulders, spine and abdomen.

Warrior III/Stick Pose (variation)

Warrior III/Stick Pose:

Benefits: Strengthens the ankles, legs, shoulders and back. Tones the abdomen. Improves balance and posture.

This pose works the thighs, hamstrings, calves, ankles, hips, shoulders, core and spine.

Bridge Pose/Half Wheel Pose (variation)

Bridge Pose/Half Wheel Pose:

Benefits: Extends the thoracic spine, lengthens the hip flexors. Strengthens the legs, opens the shoulders and chest. Tones the upper-back muscles. This pose can help improve pelvic position and muscle imbalances caused from long periods of sitting.

This pose can be used to reduce anxiety and build toward a full back bend. Are the front of your body lengthens and becomes more flexible you will be able to lift the chest more in this pose. This is a great pose for building strength and flexibility in the back. As flexibility grows you will be able to reach your hands closer to your heels.

Sweaty to Sculpted: 10 Minute HIIT Interval Workout

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Hi Everyone!

One round of this workout only takes 10 minutes, but it will get you sweaty fast! Of course you can repeat the workout from 1-3 times.

I used a 20 lb dumbbell for the weighted exercises. When selecting a weight make sure it is challenging for you. If you start to lose proper form decrease the weight. Form is always number one.

Enjoy today’s workout! I also posted a weekly workout schedule for those of you who prefer to follow a plan. You can find that here: Weekly Home Workout Schedule.

Melissa

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

Click the link to get your own Gymboss Interval Timer!

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

*This can be modified based on your fitness level. Start out with 20 seconds of max reps and build from there. All exercises can be done with body weight only. Add dumbbells as you progress.

1. Mountain Climbers
2. Crunch and Tap (with dumbbell)
3. Plie Jump
4. Curtsy Lunge (with dumbbell)
5. High Knees
6. Lunge Jump (with dumbbell)
7. Burpee
8. Plank Row (with dumbbell)
9. Heel Tap Abs
10. Extended Hip Lift (with dumbbell)

Repeat 1-3X

Full Body Sculpting: 20 Minute Fat Burn HIIT

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Hi Everyone!

Tonight we had a family dinner (I can’t turn down my mom’s home cooking!) and Jesse had some stuff to take care of for work when we got home so I didn’t get to film a new workout.

While he was working I got in a great 3.1 mile run, and a 2 mile walking cool down.

I shared a link on Facebook to this 20 minute HIIT workout for those of you looking for a challenging workout tonight.

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 tomorrow with a new workout!

Melissa

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

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

*Be Sure to Cool Down