15-Minute Total Body HIIT: Body Weight Interval Workout

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Hi Everyone!

This is a fun and fast total body workout routine. This workout uses some of the best body weight exercises to maximize your workout in a short period of time. The workout video and exercise breakdown are below.

I filmed this workout 9-years ago as part of my prep for an NPC Naturals fitness competition in the Bikini division. It’s fun to look back on this time period, and very motivating. At that time I was very strong, healthy and fast. I recently came across one of my workout notebooks from that time, and I was blown away by how quick my running times were. I found my times from an 800-meter (half mile) repeat workout for a total of 3-miles. If you can read my handwriting below you can see the workout breakdown.

Right now I’m at a different place in life (parenting two young children and never seeming to get enough sleep.) While I wouldn’t trade a moment of my time with my family, I’m also tired of feeling sluggish and sleepy all the time. Which means I need to make some changes. This old notebook and video served as a great motivation and reminder to myself of two things.

I know what I am capable of and how to do it.
Short workouts are super effective, especially when you make sure you are working at a good level of intensity. Even though my life is crazy busy right now, refocusing on short but super efficient workouts will help me get back on track.

Here’s the thing, I’m not in bad shape as far as my level of fitness goes. I might not be as fast, but I can go outside and run a few miles without stopping. I’m not uncomfortable in my own skin or with what I see in the mirror. I’ve stayed generally active with my workouts and martial arts. But lately I’ve struggled with my consistency, with making time for myself for exercise and filming and with my overall energy level. For the past two days I was completely derailed by the most horrible menstrual cramps I’ve ever had in my life and my stomach has not been happy with the nutrition choices I’ve been making.

I know that I can feel better, healthier and more energized than I do at this moment in time. And luckily, I know exactly what to do about it. I’ve been sharing that journey here for the past ten years. I just have to recommit to giving myself some small blocks of time to work on my health.

I hope that you enjoy today’s workout. Let me know in the comments what you thought about it. I also want to know about your goals. What holds you back and what small steps can you take to move forward?

Don’t forget, I’ve been posting some new workout tutorials on Pinterest, and I’m *starting* to learn TikTok. I’m so late to the game on this one, but I only have so much time in my day. But be sure to check those out too!

See you soon,

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises.

1. High Knees

2. Burpee

3. Lunge Kick (right)

4. Lunge Kick (left)

5. Decline Mountain Climber

6. 1 Leg Hip Thrust (right)

7. 1 Leg Hip Thrust (left)

8. Speed Skater

9. Jump Squat

10. Plank Jack

11. Single Leg Stand (right)

12. Single Leg Stand (left)

13. Hip Lift/Leg Lift

14. Temple Tap Abs

15. Frogger

This workout can be repeated up to 3X.

No Equipment, Total Body Workout: Tabata Style – Super Effective

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Hello Everyone!

Welcome to a fantastic total body workout! On the agenda for today I have a Tabata style workout. It’s split into five 4-minute sections, with a short rest break in between sections. As always, you will find the workout video and photo tutorial below.

During each four minute interval, push yourself to get in maximum repetitions. There is a lot of research to show that Tabata style workouts have a LOT of benefits. Some of the benefits of Tabata workouts include: increasing lean muscle mass, boosting both aerobic and anaerobic fitness levels, burns fat, boosts your metabolism and is very time efficient.

Doing just one 4-minute round of tabata style exercises will boost your metabolism and fitness level. Today’s routine stacks five tabata workouts. Challenge yourself, while listening to your body. If you’ve been working out with me for a while you will probably be able to make it through all five tabatas. If you are new to working out you might want to pause the video and take longer breaks between rounds, or even do 1-2 Tabatas, and work your way to doing all five.

Here’s the thing about exercise: the goal is to make you stronger and healthier. So there is a fine line between pushing yourself to get stronger and build your endurance and going overboard. Learning to listen to your body is one of the most important skills you can develop. So push yourself. You’re probably stronger than you think you are.

Our family has been staying super busy and active. The kids have done a Mommy and Me Horse Camp, and my son is doing Martial Arts camp. There are a lot of different ways to stay healthy. Time outdoors, engaged in fun activities is one way our family keeps health fun.

I am still posting a lot of new workout tutorials on Pinterest. They have a new creator rewards program, which has been great for us. If you use Pinterest, please head over there and checkout the tutorials I’ve shared. The best way that you can help keep BenderFitness free is by sharing, liking, commenting, saving and overall interacting with our content.

I hope that you enjoy today’s workout. Let me know what you think about Tabata style workouts in the comments below.

Have fun!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Total Body Tabata Workout

Part 1:

1. High Knees

2. Burpees

3. Lunge Jumps

4. Frogger

Part 2:

1. Spiderman

2. Temple Tap Abs

3. Side Plank Reach- Right

4. Side Plank Reach- Left

Part 3:

1. Jump Squat

2. Mountain Climbers

3. Floor Touch Squat

4. Donkey Kicks

Part 4:

1. Push-ups

2. Lunge to Hop- Right

3. Lunge to Hop- Left

4. Reverse Plank Leg Lift

Part 5:

1. X-Jump

2. Ninja Jump

3. Low Jack

4. Surfer

Quick Core Exercises for Stronger Abs: 10-Minute Workout

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Hello Everyone,

I hope you are ready for a fantastic, quick core workout. This 10-Minute exercise routine will have every part of your abs working. A strong core impacts everything from your balance to your posture and even the position of your pelvis.

Today’s exercise routine is a low impact workout. You will be down on the mat the entire time. So it’s very apartment friendly for anyone who needs to avoid jumping (and annoying your neighbors!) and for anyone who just needs a lot impact routine without getting up/down a lot.

This routine can be done for repetitions or time. Both breakdowns are listed below the video. Sometimes I like to do one round for time and one for reps. It’s amazing how such a simple adjustment can change the way the workout feels.

How to Find Motivation to Workout:

Today I want to take a second to talk about motivation. If you’ve been following me for a while, you know that I strongly believe that determination is more important than motivation. Quite frankly you will not be motivated to workout every day. Often I am tired, busy and overall just don’t feel like working out. I’m a normal human just like you, and I have days where I look forward to my workouts and days when I wonder how in the world I am going to muster the time and energy to exercise.

There are a few techniques that help me stick to my workouts even when I don’t feel like it:

Five Tips to Working Out When You Aren’t Motivated:

The five minute rule: I make a mental deal with myself that if I feel awful and want to quit after five minutes of exercise I can. For most people it isn’t the exercise it’s self that’s the problem. It’s the act of getting started. Most likely you won’t quit after five minutes because you already have workout momentum going. And if you do quit? At least you got in five minutes of exercise that you wouldn’t have otherwise.
Notice your improvements. Are you getting in more reps? Having more daily energy? Less back pain? Are you able to make it through more of your workout before taking a quick rest? Did you make it through a full round of an exercise that challenges you without stopping? These are all BIG accomplishments! Often we get so caught up on what we are struggling with that we fail to recognize how much our fitness and strength has improved.
Keep a workout journal or calendar. Record the workout, number of reps, number of rounds and how many breaks you took. Make a note of how you felt before the workout and how you felt after the workout. This can help you to recognize the accomplishments mentioned in point #2. It also helps establish an exercise routine. You can tell at a glance how much exercise you’ve done on a daily or weekly basis and see trends in your energy and health.
Pay attention to the way exercise makes you feel. I know that I will feel better and more energized after my workout 100% of the time. Knowing that I am going to achieve that feeling often motivates me to workout when I don’t feel like it.
Be flexible and give yourself grace. If you miss a few days, or fall out of the exercise routine completely don’t waste your energy on beating yourself up or convincing yourself you will restart next week, next month, next whenever. Just restart your routine right now, no matter what day of the week it is. Missing a few days, or even weeks, isn’t going to make a huge difference over the course of your lifetime. And really, exercise is about creating your healthiest and happiest life. Think about the way you feel when you are sick versus when you are healthy. Your health impacts EVERYTHING. It’s long term health that we are aiming for. So short term goals and accomplishments are great, but don’t let them distract you from that fact that consistency is developed through continuous practice. Your health is worth it.

If you have any additional tips to share or if one of these tips really resonated with you, please write them in the comments below. I hope you enjoy today’s workout!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
or
HIIT: 50 seconds max reps, 10 seconds of rest between exercises.

1. Leg Circle (right)
2. Leg Circle (left)
3. Rock the Boat
4. Side Crunch Toe Touch (right)
5. Side Crunch Toe Touch (left)
6. 3 Part Abs
7. Bicycle
8. Boat Scissor Twist
9. Super Swimmer
10. Tick Tock Abs
Repeat 1-3X

21-Minute Full Body Workout with Dumbbells

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Hello Everyone,

Welcome to today’s 21-Minute Full Body Workout. For today’s workout you will need some dumbbells. I alternated between 12 and 15 pound dumbbells during this routine. Aim for maximum repetitions during each interval of this workout. Not only will you build strength, but you will also work on your cardiovascular fitness and endurance.

I really enjoy this routine, because it activates all of the muscles in your body. It’s quick and effective, so it’s perfect if you’re short on time, but need a great workout you can do anywhere. If you don’t have dumbbells you can also do this routine with body weight. To do the Tricep Drop without a dumbbell, place your palms together in prayer position throughout the movement and focus on the stretch and squeeze of the triceps (the muscles at the back of your arms).

As always, you will find the full length workout video and the exercise tutorial photos below.

Mental Health:

I firmly believe that mental health is just as important as physical health. For me, a regular exercise routine is one of the things that I use to help maintain my mental health. It helps me to respond to things more calmly, and improves my overall energy. There have been so many terrible things happening in the world right now that have been soul crushing to see, hear and read about.

I am not someone who cries often. In fact, until recently I would have guessed that I haven’t cried at all in the past year or two, but I recently found myself crying on a daily basis and grappling with disbelief at the harm people are capable of inflicting on each other.

I am an action driven person, so I made a list of the actions that are in my power (making donations, writing to my political representatives, focusing on the joy right in front of me, continuing to pray) and I directed all of the excess physical energy I had into movement and projects around our home. I am also making a concentrated effort to get back into a good meditation routine, which has helped.

In general, I have good mental health and a lot of coping skills in my life, as well as a wonderful support system. If you don’t have tools at your disposal (or the ones you do have aren’t helping) I highly recommend seeking out a therapist or mental health professional. It might be a bit of bias (my undergraduate degree is in psychology), but I firmly believe all humans can benefit from therapy and learning techniques to help maintain their mental health.

I hope that you enjoy today’s workout. Let me know in the comments what you thought, and if you have any tools that you find help you maintain good mental health feel free to share them in the comments. You never know who you are going to help.

See you soon,

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

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

Squat and Curl
Russian Twist
Wood Chopper: Right
Wood Chopper: Left
Lunge to Hop: Right
Lunge to Hop: Left
Tricep Drop

*This sequence is repeated 3X for a full 21-Minute Workout.

16-Minute Cardio HIIT: No Equipment, Body Weight Home Workout

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Hello Everyone!

I hope that you are ready for an amazing home workout routine today. This workout doesn’t require any equipment. You can do it anywhere and it will give you an amazing full body workout. Challenge yourself to get in maximum repetitions with good form. As always, you will find the full length workout video and the photo tutorial below.

Intensity makes a big difference in your workout. The tricky thing about HIIT style workouts is they never exactly feel ”easy” but you get much better at them. You will get in more reps, tolerate the workouts better, have improved endurance and elevate your fitness level. The great thing about HIIT is that you can get in a short workout and still get amazing results for your health and fitness. It’s important to push yourself to find the right level of challenge.

Be sure to check out my new Pinterest workout tutorials!

We are working on a lot of fun things behind the scenes at BenderFitness. I’m still in the trenches of business that is part of parenting young children, but I’m starting to find a bit more balance. Some seasons of life are busier than others, but as I always say: it’s not about perfection, it’s about making consistent choices over time. So get in that workout, and know that it counts whether it’s one round or three rounds. Every bit of movement is benefiting your overall health.

Don’t let an off day (or week or month) make you feel like it’s useless to continue, because you fell off the wagon. Your health is lifelong. Quitting on it shouldn’t be an option. Your health will impact every aspect of your daily existence today and every day of your future.

Be sure to let me know if you had any favorite exercises in this routine. Also, let me know how many rounds you end up doing today. I LOVE seeing your check in posts. It motivates me to continue sharing, and I truly enjoy hearing about your success and consistency. Don’t forget to have fun, and take a moment to acknowledge your strength in showing up today. You are capable of hard things, be it today’s workout or some of the harder things life throws our way.

I hope that you enjoy today’s workout. I’ve been sharing some fun and quick workout tutorials on Pinterest as part of their creator rewards program, so be sure to check those out and save any of the workouts that you enjoy: https://pin.it/41bSorJ.

Have fun!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

High Knees
Superman Pushup
Squat to Lunge Jump
Temple Tap Abs
Burpee High Knees
Sumo Squat
Frogger
V-Up
Mountain Climbers
Pendulum Squat
Lunge Jump
Spiderman Pushup (or Plank)
Russian Kicks
Side Plank Hip Lift (right)
Side Plank Hip Lift (left)
High Knees

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

18-Minute HIIT: Cardio Blasting Body Sculpt Workout

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Hello Everyone,

I have a fantastic workout on the planner today. This 18-Minute HIIT routine is an amazing full body workout. We will be incorporating dumbbells into this routine, so be sure to grab some for resistance. If you don’t have dumbbells you can either grab something from around the house (water bottles work!) or do the exercises with body weight. Either way, you will be getting in a great workout. You will find the workout video and a photo tutorial below.

We have finished our flooring renovations throughout the house. We are still in the process of getting everything put back in order and re-arranged. Everything takes longer when you have young kids. We still need to stain and finish our staircase. It was previously carpeted, but we want to change the look. I have never stained any furniture before, so wish me luck and share any useful tips in the comments!

I hope that you enjoy today’s workout. I’ve been sharing some fun and quick workout tutorials on Pinterest, so be sure to check those out: https://pin.it/41bSorJ.

Have fun!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Equipment: 2 Dumbbells, Chair or Bench

Interval Timer: 18 Rounds of 10/50

Reps:
Beginner: 10 reps, 30 Seconds Cardio Bursts
Intermediate: 15 reps, 40 Seconds Cardio Bursts
Advanced: 20 reps, 50 Seconds Cardio Bursts

High Knees
Burpees
Warrior Deadlift-Right
Warrior Deadlift-Left
High Knees
Burpees
Chair Squat Pendulum Press-Right
Chair Squat Pendulum Press-Left
High Knees
Burpees
Runner’s Lunge Lift-Right
Runner’s Lunge Lift-Left
High Knees
Burpees
Modified Pistol Squat Tap (Sit to Stand)-Right
Modified Pistol Squat Tap (Sit to Stand)-Left
High Knees
Burpees

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

High Knees: Run in place, focusing on keeping your core tight and engaged, and driving the knees as high as you can.

Burpee: Part 1: Start in Plank. Hold here or do one pushup.

Burpee: Part 2: Jump your feet forward from plank position. Lift your hands and get ready to spring up.

Burpee: Part 3: Jump as high as you can. Try to touch the ceiling (or sky if you are lucky enough to workout outside!)

Warrior Deadlift: Part 1: Hold Dumbbells in front of you, with your palms facing your body. Keep the core strong and engaged. Extend one leg behind you.

Warrior Deadlift: Part 2: Keep the back flat (most important part of this move!), hinge forward at the hips, let your arms hang in front of your body. Keep your hips closed and your knee & both hip bones pointed toward the floor. Lift from the glutes and hands strings to return to starting position.

Chair to Pendulum Squat & Press: Part 1: Hold a dumbbell at shoulder height. Keep both knees pressing together, and thighs squeezing. Sink your hips backward into chair pose (like you are about to sit on a chair).

Chair to Pendulum Squat & Press: Part 2: Press through your heels to come up from chair pose. Lift your leg into a pendulum swing, keeping your knee facing forward. At the same time, press the dumbbell toward the ceiling. Bring the weight back to your shoulders, and the legs together to return to chair pose.

Runner’s Lunge Lift: Part 1: Start with both feet together. Take a large step backward until you come into a runner’s lunge. Hold a dumbbell between both hands, at shoulder height. For the Runner’s Lunge keep the back leg straight, chest lifted, and your front thigh parallel with the ground.)

Runner’s Lunge Lift: Part 2: From the lunge position lean forward with a flat back. Keeping both feet on the floor, hold onto the weight and place it in front of your foot. Press through the heel of the front leg to lift your back leg/heel toward the ceiling. Use a controlled motion to return the back foot to the ground. Firmly grasp the weight, keeping the back flat, and return to starting position.

Modified Pistol Squat/Sit to Stand: Part 1: Start in standing with your glutes strongly engaged.

Modified Pistol Squat/Sit to Stand: Part 2: Extend one leg in front of you. Press your hip backwards to sit or tap the chair with your butt. Keep the core tight and press through your heel to return to standing.

Lower Body Workout: No Equipment

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Hello Everyone!

Today I have an excellent lower body workout on the planner. You won’t need any equipment, but we will be working all of the muscles of the lower body, getting in some cardio, and still incorporating some movements for core strength and stability. You will find the workout video below.

I am joined in this workout by my sister, Kristen. This is a throwback workout, but I LOVE when I have the opportunity to exercise with my friends and family. It’s so wonderful when they see themselves growing stronger, more confident and filled with energy.

Even though this is a throwback workout, I want to take a moment to give a shoutout to my sister. She is currently on a trip to accept an award for being one of the top 40 Under 40 in her industry. She applies her drive and work ethic to everything that she does, and I am a very proud big sister.

Kristen is someone who envisioned the life that she wanted and then worked to make those dreams a reality, and I love that she is being recognized for that. Often, people don’t get the recognition that they deserve, so if you are in that position right now whether it’s work, fitness or something else, I want you to take a moment and acknowledge your own accomplishments. If you know or see someone else doing something wonderful and you recognize their efforts, tell them!

You can also tell me in the comments what you are most proud about yourself for right now. It can be anything. I will be rooting along and cheering for you. I absolutely love celebrating people’s successes.

Our flooring project is almost done, so I will be back to filming new workouts. I was on a roll, but then my computer crashed (still isn’t fixed so I can’t access what was filmed) and we got crazy busy with our renovations. I’m looking forward to getting our house put back together and being back into a ~~clutter free~~ less cluttered space. Having everything pulled out of the bedrooms and into our main living areas is a study in patience and has tested my mess tolerance. It’s also a great motivator to purge and donate some of belongings.

I hope you enjoy today’s workout!

See you soon!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Set Your Interval Timer for:

15 rounds of 20/50

-Cardio
1. Frog Pop-up
-Cardio
2. Cross Leg Hip Thrust (right)
-Cardio
3. Cross Leg Hip Thrust (left)
-Cardio
4. Side Plank Leg Lift (right)
-Cardio
5. Side Plank Leg Lift (left)
-Cardio
6. Curtsy Lunge Kick (right)
-Cardio
7. Curtsy Lunge Kick (left)
-Cardio
8. Snow Angel
-Cardio
9. Tricep Heel Press (right)
-Cardio
10. Tricep Heel Press (left)
-Cardio
11. Plank Lunge Reach (right)
-Cardio
12. Plank Lunge Reach (left)
-Cardio
13. Goddess Reach (right)
-Cardio
14. Goddess Reach (left)
-Cardio
15. Boat to Table
*Repeat 1-3X

20-Minute Full Body Boot Camp Sweat – No Equipment Workout Routine

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Hello Everyone,

We have a fun workout with Jesse on the planner today! Jesse is very fun to workout with because he is high energy and manages to get me laughing during every workout (including the ones that I film, so if you hear snickering behind the camera it’s me).

I wrote this workout for one of my group classes. In class we start with a 10-Minute warm-up, go through two rounds of this workout, and finish with a 10-Minute Cool Down.

Below you will find the workout, plus a quick warm-up and cool down video. There is also a photo tutorial if you aren’t sure what the exercises are.

We are in the midst of some renovations around the house, which will hopefully (fingers and toes crossed) be done today. I was a bit overly optimistic that we would have time to do a live workout this weekend. We own to much stuff, so as we finish our renovations and re-situate our household I plan on purging and donating as much as I can.

In the meantime, I’m focused on moving as much as possible and writing new workouts so we can go full steam ahead.

I hope you enjoy today’s workout with Jesse. I would love to hear what you think in the comments below.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Warm Up:

The Workout:

Intervals: 15 Rounds of 30/50.

Reps:
Beginner: 10 Reps, 30 Seconds Cardio
Intermediate: 15 Reps, 30 Seconds Cardio
Advanced: 20 Reps, 30 Seconds Cardio

*Cardio of Choice Between Each Exercise. Our selection was High Knees.

Overhead Squat
Lunge Kick: Right
Lunge Kick: Left
Temple Tap Abs
Burpee
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
Leg Lift
Hip Lift
Alternating Hip Thrust
Plank Side Tap: Right
Plank Side Tap: Left
Elevated Leg Adduction: Right
Elevated Leg Adduction: Left
Donkey Kick

Repeat 1-3X

The Cool Down:

https://youtu.be/K9p6lxK8Az8

On the Mat: Butt, Thighs & Hips: Low Impact Strength and Mobility Workout

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Hello Everyone!

Welcome to today’s workout. This is a quick, 12-Minute Exercise Routine. It can be repeated for a longer workout, stacked with another exercise routine or done once if you are short on time. This routine is low impact and doesn’t include any jumping. As always, you will find the full length workout video and exercise breakdown below.

For today’s workout we are focused on lower body strength and mobility. We will be working the lower body through multiple ranges and planes of motion to recruit all of the muscles of your legs and glutes.

I am a fan of compound exercises, so although this workout is focused on the lower body you will still be getting in some strengthening for your arms, shoulders and core. I love multifunctional exercises that give you the most benefit during a short period of time.

I filmed this workout when I was newly postpartum. The process of re-building strength after having a baby is slow, and short workouts like this one were a huge part of regaining my strength. It was a fine tuned process of finding balance in getting in exercise, enough sleep, nursing and maintaining my own energy levels. I share this as a reminder, one round of exercise counts. If you can repeat the workout or stack it with another workout, excellent! If you only have time for one round, excellent!

Health and fitness are about consistency. You don’t workout once and achieve health and fitness for the rest of your life. It’s a continual process of making choices to actively maintain your health and wellness. At certain times in life that is more challenging than others. After having a baby (and during the toddler years!) it can be very difficult to carve out time for your own health, but everyone in the family will benefit when you do. So whether it’s a short workout or a longer exercise session try and get in some movement. If you find a favorite routine bookmark it and fit it in whenever you can.

I’m at a time period of my life where it’s very challenging to create time for myself, but I strive to make time anyway because I am a healthier, happier parent and human being when I do. I’m more patient, handle frustration better, and feel overall calmer and happier when I workout. That’s a positive and healthy dynamic that directly impacts my ability to parent to the best of my ability.

A huge motivator for my health is my family. I want to be strong, healthy and happy for them so I can be present with them, and teach them how to do the same.

I hope you enjoy today’s workout! Let me know in the comments if you have a favorite move and if this quick routine challenged you. I would also love to hear about what motivates you to get in your workouts and consistently choose your own health and wellness. Understanding your motivations (and what doesn’t motivate you) is a powerful tool for consistency.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

1. Rainbow: Right
2. Rainbow: Left
3. Elevated Clam: Right
4. Elevated Clam: Left
5. Prone Heel Press
6. Beast Thigh Pulse: Right
7. Beast Thigh Pulse: Left
8. Extended Hydrant Circle: Right
9. Extended Hydrant Circle: Left
10. Down Dog Leg Lifts
11. Prone Cross Tap: Right
12. Prone Cross Tap: Left

Complete 1-4 Rounds.

Full Body Yoga Stretch: 45-Minutes

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Hello Everyone!

Welcome to today’s workout. We have a full body yoga stretch on the agenda today.

This routine was a bit of a necessity for me. I planned on filming an intense Tabata workout, but I wasn’t well hydrated and had intense cramping in my quadriceps when I started filming.

My body was sending me a very clear message that it needed some stretching and hydration, so I switched my plan and filmed a yoga flow instead.

I am a firm believer that one of the most important tools you have in managing your health is learning how to listen to your body. Some days that means pushing hard and other days it means slowing down.

I know a lot of people skip yoga day when I post weekly workout schedules. The statistics on my blog dont lie. 😉 I also know that a lot of the people who skip yoga are the ones who can most benefit from the stretching and mobility. So don’t skip this routine! Give it a chance and see how your body feels.

Some helpful yoga hints: Don’t force anything. Listen to your body. Flexibility and balance are impacted by everything from how hydrated you are to how well rested you have been. Any pose can be modified, and you can take child’s pose is a resting option at any time.

Flexibility will improve over time, just like strength. Yoga is a practice. Keep showing up and you will notice a difference in how you feel both on and off the mat. When I finish a yoga flow it gives me a warm, calm, glowing feeling. It’s both energizing and relaxing. Maybe you will feel the same or maybe you will have an entirely different reaction. I would love to know how you feel when you finish.

Let me know what you think of today’s flow and finishing up with a full body relaxation/meditation. I also want to hear from you about what type of workout you would most like to see next. Let me know in the comments.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Total Body Sculpt 24: Full Body Standing Workout: 40-Minute Exercise Routine

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Hello Everyone,

Today I have a 40-Minute Standing Workout on the agenda. You will be getting in an amazing home workout without getting up and down off of the floor.

This workout has some fun movements and even some boxing techniques incorporated into the mix. If you have a favorite move be sure to let me know on the comments! I am working on filming new workouts and that helps me know which moves to bring back for future workouts.

I’ve been enjoying my martial arts training so much, that its fun for me to incorporate some of the movement patterns and ideas info my workout routines.

Things have been a little bit hectic here over the past month. We’ve been hit with two not so fun stomach bugs, and more fun things like wedding and birthday celebrations. I wrapped up another semester of teaching kinesiology classes, so my schedule should be calming down a bit. I am back to filming new workouts this week.

I have been filming some fun workout tutorials for Pinterest, and I have plans to continue with that, as well as some yoga arm balance and flow tutorials. If there is something specific you have been wanting to learn or an exercise you need a modification for please let me know. It might show up as a tutorial on my social media acounts.

As I attempt to type out this blog post both of my children are seeking my attention. So I apologize for any typos or run on sentences. Some days its easy to concentrate and get things done and other days it’s like trying to keep my balance on a tightrope while people toss things to me and jump on my back without warning.

Enjoy today’s workout and keep an eye out on Pinterest, Facebook and IG for some fun new content and workout tutorials.

See you soon!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

1. Jumping Jacks
2. Foot Slide Squat: Right
3. Foot Slide Squat: Left
4. Warrior T Knee: Right
5. Warrior T Knee: Left
6. Skater Hop
7. Half Moon Pulse: Right
8. Half Moon Pulse: Left
9. Rotating Squat Hop
10. Alternating Lunge Hop
11. Standing Bicycle: Right
12. Standing Bicycle: Left
13. Standing Rollup
14. Angled Bicycle: Right
15. Angled Bicycle: Left
16. Standing Cat/Cow
17. Forward Backward Lunge: Right
18. Forward Backward Lunge: Left
19. Speed Skater Floor Tap
20. Speed Skier
21. Side Kick
22. Cross Punch and Dodge: Right
23. Cross Punch and Dodge: Left
24. Uppercut: Alternating
25. Horse Step: Right
26. Horse Step: Left
27. Side Stretch: Right
28. Side Stretch: Left

Total Body Sculpt Workout #23: Low Impact, Standing Workout: Legs, Arms and Abs

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Hello Everyone,

Welcome to Total Body Sculpt Workout #23. This is a fantastic Low Impact, Standing Workout routine. No plyometric exercises in this one, but you will still get in an amazing workout.

Behind the scenes filming view. Esmé was just a few months old.

You won’t be getting up and down off the floor a lot during this exercise routine, but you will be using a chair for some exercises. Be sure that the chair you are using is sturdy and won’t slide out from under you. You can brace it against a wall or use a bench of other sturdy surface if needed.

You will find the workout video and breakdown below.

Nutritious and Delicious

When thinking about nutrition and planning out meals for the week, I usually think of three things.

Will my kids eat whatever I’m making? We eat as a family. If it’s something new I will often give the kids a deconstructed version of whatever the meal is. (So instead of mixing together the chicken, rice, veggies, and guacamole they get the same foods on their plates separately.)
Is it delicious? I enjoy food, and it’s important to me that what we are eating tastes good. I don’t care how healthy a meal is: if it tastes disgusting I don’t want it. Life is too short to eat foods that I hate. Luckily, I love vegetables so it’s a little bit easier to pick delicious and healthy options.
Is it nutritious? I try to pick nutrient dense foods as often as possible (and I don’t spend time worrying about the times that I eat less nutritious foods). I don’t consider anything a cheat meal. I feel the best when I’m eating a variety of fruits and vegetables, and we eat salmon, chicken and turkey regularly. We don’t limit carbs or any other foods, but we try to pick more nutrient dense varieties (whole grain breads, etc). If we eat something less nutritious? No big deal, we enjoy it and move on.

New Workouts and Life Updates

This month was supposed to be chock full of new workouts and then three things happened. My computer broke, my husband got injured and my son and I caught a bad stomach virus and were out of commission for a few days. Needless to say, none of that was in my plans.

So, it’s time to regroup and get back on track. I have new workouts to share and a burning desire to consistently bring them to you.

For a while now I’ve been struggling to balance parenting, work, maintaining our household, social obligations (and fun!), editing/filming and my work here at BenderFitness. As the semester wraps up at the university I teach at, I am shifting my focus to re-finding that balance. It doesn’t come easily and it definitely requires a conscious effort.

So if you have any tips and tricks please feel free to share them below.

Signed,
Desperately Seeking a Life/Work Balance

AKA Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

1. Squat
2. 2nd Position Plié to Toes
3. Curtsy Lunge: Right
4. Curtsy Lunge: Left
5. Rotating Squat Step
6. Plié Side Lift: Right
7. Plié Side Lift: Left
8. Reverse Pulse: Right
9. Reverse Pulse: Left
10. 5th Position Plié Forward Lift: Right
11. 5th Position Plié Forward Lift: Left
12. Figure Four Rotation: Right
13. Figure Four Rotation: Left
14. Warrior III Squat: Right
15. Warrior III Squat: Left
16. Cactus Stretch
17. Incline Pushups
18. Dips
19. Forward/Back Plié Side Pulse: Right
20. Forward/Back Plié Side Pulse: Left
21. Trunk Rotation: Right
22, Trunk Rotation: Left
23. Standing Toe Touch Twist: Right
24. Standing Toe Touch Twist: Left
25. Standing Cat/Cow Arch
26. Pendulum Tap: Right
27. Pendulum Tap: Left
28. Alternating Leg Sweep

Bonus Burn: Core Workout: 12 Minute Home Ab Exercise Routine

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Hello Everyone,

I hope you are ready for an amazing workout for your abs. This routine is only 12-minutes, requires no equipment and uses some of the best exercises to activate your entire core. As always you will find the workout video, workout breakdown and photo tutorial below.

This workout uses movements that will activate the center, sides and back of your abdomen. When doing a full core workout you want to be sure to utilize each of these areas and to use multiple planes of motion. When you do this you are truly getting an amazing core workout that activates all of the muscles.

Some of the benefits of a strong core include:

Better Posture
Improved Back Alignment
Improved Pelvic Alignment
Less Risk of Back Pain
Less Risk of Injury
Improved Balance
Improved Form During Exercises
Decreased Risk of Falling, Especially as you Grow Older

This is not a comprehensive list, there are other benefits, but this covers some of the basics of why it is important to have a strong core.

In my work as an Occupational Therapist, I spend a lot of time working on core strengthening with my patients. This is especially true if they are recovering from a stroke or other major illness or injury that has impacted their balance.

While we can never fully prevent accidents or injuries (some things are outside of our control), what we can do is keep ourselves as healthy as possible so that if the unexpected does happen we heal more quickly and give ourselves the best possible chance of making a full recovery.

Exercise is the best treatment for long term pain management and should be a primary line of defense and recovery. It’s an amazing tool, which is unfortunately under utilized by many. Of course, if you are dealing with a specific injury you should always consult with your doctor or therapist before trying out any new exercises.

Here is a random fact for you today: Did you know that Usain Bolt (the fastest man alive!) has scoliosis? Until he started working with his trainers to specifically train his core and back he suffered multiple injuries. Scoliosis doesn’t just impact your posture, but the way your legs strike the ground, and the position of your ribs and organs.

I have mild scoliosis and when I started training regularly my height increased. I make a conscious effort to fully and regularly train my core so that I maintain a healthy back and posture. As I (hopefully) have the honor of growing older I want to maintain my physical health as much as possible.

I would love to hear your thoughts on core workouts. Love them or hate them? Did you have a favorite move from today’s routine?

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

This quick 12-Minute workout will work your entire core. Maximum repetitions for 50-seconds, with a 10-second break between exercises.

1. Crunch & Tap
2. T-Twist: Right
3. T-Twist: Left
4. Sit Thru Hold: Right
5. Sit Thru Hold: Left
6. Reverse Crunch
7. Cross Over Can-Can: Right
8. Cross Over Can-Can: Left
9. Down Dog Elevator: RIght
10. Down Dog Elevator: Left
11. Side Heel/Toe Tap: Right
12. Side Heel/Toe Tap: Left

Repeat 1-3X

Delicious & Healthy Frittata Recipe

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I love simple recipes that are loaded with nutrients. This delicious frittata delivers on all counts. Plus, it’s easily customizable. You can add or change vegetables to suit your palette and the taste buds of whomever you are dining with.

Bonus, this can be stored in the fridge for three days, so you can cook up a big serving and enjoy it for several meals. I love when nutritious and delicious meals can be prepped ahead of time. It’s so easy to make healthy choices when it’s already prepped and ready to go.

The Veggies

The veggies I chose for today’s frittata: Sweet Potatoes, Field Greens, Onions and Sliced Cherry Tomatoes. I like to use colorful vegetables in my meals. First of all, it’s visually satisfying. I’m not a master of plated food photos. There are some people who have refined plating food into an amazing visual art. More importantly, a variety of natural colors in your meals is a good indicator that you are getting a range of nutrients.

For this meal I roasted the sweet potatoes in the oven for 25-minutes, and sautéed the onions and greens before layering everything together and baking it.

I prefer to make this in a large baking dish so we have plenty of leftovers. My whole family loves this meal so a smaller dish goes to quickly. You can cut the recipe in half for a smaller portion. I normally store it in the fridge in an airtight container for three days, but it can also be frozen if you want it to last a little bit longer.

Sometimes I add smoked salmon or another protein of choice to this recipe. I love how versatile it is. If you switch things up and make this your own, please share your recommendations in the comments below.

The Recipe

Ingredients

-12 Eggs

-Sweet Potatoes-Peeled and diced (Aprox. 1.5 pounds)

-2 medium Onions

-Tablespoon minced Garlic

-Extra Virgin Olive Oil (1/2-1 Tablespoon)

-Field Greens, Kale or Spinach

-Tomatoes (sliced or diced)

-Feta (you can omit this or substitute Parmesan cheese)- I use aprox. 3-6 ounces of cheese.

-Salt and Pepper to Taste

Step 1:

Pre-heat oven to 350-degrees Fahrenheit.

Peel and dice sweet potatoes and place them on a baking tray in a single layer. Top with salt and pepper. Bake 25-minutes or until tender.

After baking is completed transfer the sweet potatoes into a baking dish and layer across the bottom of the dish. Leave the oven on at 350-degrees.

Step 2:

While the sweet potatoes are in the oven sauté the onions and minced garlic in extra virgin olive oil. When the onions become translucent throw your greens of choice into the pan and continue to sauté until the greens are wilted.

When that is complete, add the greens into the baking dish and layer over the sweet potatoes.

Top the layer of greens with your tomato slices. This step is pictured in the photo below, during step 3.

Step 3:

In a large bowl whisk together eggs and cheese. When they are combined you will pour this mixture over the vegetables.

Step 4:

Place the dish in the oven. Bake for 35-45 minutes. I always check the dish at 35 minutes, but it usually takes the full 45-minutes to fully cook.

Step 5:

Remove from the oven and enjoy! If you want more greens serve with a side salad. It’s also delicious with some toast or served with avocado slices.

Total Body Sculpt: Workout 22: No Equipment Exercises: Cardio, Core, Legs and Thighs

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Hello Everyone,

Welcome to today’s workout. Today we have a full body, 40-minute, no equipment workout on the planner. This routine combines cardio and strength exercises. We are getting in plenty of dynamic movements during this routine, so it is a wonderful way to improve your functional mobility.

Have some water handy and a yoga mat and you are ready to go! As always, the full length workout video and the photo tutorial for each exercise can be found below.

Life in the Bender Household

Things have been a little bit crazy in the Bender household lately. I still need to get my computer fixed, which has delayed the new workouts I have for April (but they are still coming, don’t worry!) It’s almost the end of the semester for the university that I teach at which brings an extra level of busy-ness.

I got in two Body Sculpt workouts this week and two yoga flows. When things get crazy just try to do what you can. Hectic times and life happens. Sometimes it requires adjustments in your plans and schedule. That’s okay, you just need to keep moving forward without quitting.

Examining Your Mindset

In addition to the physical parts of showing up for your workout, it’s important to take a look at your mindset. What drives you forward and what habits hold you back? For me, fitness isn’t about a certain aesthetic. It’s functional. Maybe it’s the Occupational Therapist side of me, but I want to know that I am moving and nourishing my body in a way that is going to add quality to my life today and in the future.

I had a discussion with my yoga students this week about examining where we are using our energy. Are you applying enough energy to the things you want to focus on? Are you giving too much energy to thoughts or habits that no longer serve you?

It can be hugely helpful to adjust the amount of energy that you direct toward specific habits or goals. It’s something I sometimes struggle with. Taking some time to examine what I want and need can help me to make small changes that improve my overall happiness.

How are you doing with your life balance and directing your energy toward the things you want? I would love to hear about it (and your thoughts on the workout) in the comments below.

Have fun today!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Set your interval timer for 28 rounds of 30/50.
30-Seconds of Cardio and 50-Seconds Max Reps for Each Exercise.

1. Squat, Tap & Reach
2. Pendulum Chair: Right
3. Pendulum Chair: Left
4. Prone Heel Press
5. Knee Drop Starfish
6. Reverse Hook Crunch
7. Jump Squat
8. Warrior Knee: Right
9. Warrior Knee: Left
10. Plié Jump
11. Kneeling Squat
12. Side Gorilla
13. Twisting Knee Tap
14. Beast Rib Hug
15. Sit Thru
16. V-Up Twist
17. Bear Crawl
18. Crab Knee Touch
19. Lunge Hop: Right
20. Lunge Hop: Left
21. Rotating Squat Step
22. Jumping Jacks
23. Runner’s Lunge to Chair: Right
24. Runner’s Lunge to Chair: Left
25. Kneeling Heel Press: Right
26. Kneeling Heel Press: Left
27. Three Point Locust Reach
28. Flat Back Lift

Total Body Sculpt: Workout 21: Arms, Abs, Core, Legs + Cardio Burn Exercises- 40-Minutes

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Hi Everyone!

Welcome to today’s Full Body, 40-Minute, No Equipment Workout. This is a fantastic exercise routine and it incorporates some of the best compound exercises to maximize your home workout routine.

During this workout I incorporate cardio intervals. I choose high knees, but you can substitute marching in place for a lower impact option, or amp up the intensity by doing jump rope burpees or another exercise of choice. If you are just starting out on your fitness journey you can also choose to rest during the cardio intervals.

Remember, any workout can be modified to suit your needs. If you are being challenged, and feel that you are working at moderate to high intensity than you are in the correct zone to improve your strength and fitness. You will find the full length workout video and photo tutorial for each exercise below.

New Workouts:

I have more new workouts coming. I hope you enjoyed the two new workouts I posted last week. If you haven’t tried them yet, you can find them here: https://www.benderfitness.com/2022/04. I had an unexpected delay for new workouts because 75% of the screen on my Mac stopped working. I am not sure how long the repair will take, but in the meantime I will either film some Live workouts or do some very basic editing on my I-pad.

While situations like faulty electronics are very frustrating, I keep reminding myself that it’s a small issue in the long run. I hope that you enjoy the workout I selected for today. It’s a great exercise routine.

Let me know what your favorite workout move was from this video, and if you like longer workouts like this one, or shorter workouts that you can repeat or stack based on how much time you have that day.

I like both workout styles, but as a working mom of two young children I often find shorter workouts to be more functional for my current lifestyle and situation. For me, a short workout keeps me feeling better than no workout at all.

Have fun today! Don’t forget to let me know what you thought of this workout!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Set your interval timer for 28 Rounds of 30/50.
30-Seconds cardio of choice in between each exercise.

Low Impact Jacks
Lunge to Figure 4: Right
Lunge to Figure 4: Left
Squat
Toe Touch Pushups
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
Super Swim
Reverse Plank Leg Lift
Plié Reach: Right
Plié Reach: Left
Runner’s Lunge Lift: Right
Runner’s Lunge Lift: Left
Temple Tap Abs
Raised Leg Adduction: Right
Raised Leg Adduction: Left
Angel Abs
Tricep Pushup: Right
Tricep Pushup: Left
Sumo Pushups
Scapular Squeeze
Warrior III: Right
Warrior III: Left
Goddess Twist
Pendulum Squat
Heel Tap Abs
Crunching Side Plank: Right
Crunching Side Plank: Left

Photo Tutorial of Each Exercise in Today’s Workout

Quick Dumbbell Workout: Arms, Back, Legs & Abs: 10-Minute Exercise

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Hi Everyone!

Welcome to today’s workout. Grab some dumbbells for this one. If you don’t have dumbbells you can grab something from around the house (a can or water bottle will work) to add some resistance to your routine. If you aren’t ready to add resistance you can complete the exercises with bodyweight, focusing on activating the muscles throughout the full range of motion.

In addition to the workout I posted a quick 5-Minute Warm-up video below. You can do your own warm-up, but if you are prone to skipping the warm-up and jumping into the workout (okay, I’m totally guilty of this at times!) I encourage you to do the warm-up first.

Warming up will help prepare your body for the workout and get you ready to maximize your exercises. You will be able to work at a higher level of intensity and your muscles will be ready to move through a full range of motion. Warm muscles have more stretch and flexibility.

I also posted a cool-down video to finish with. Why are cool downs important? Cooling down after a workout allows your heart rate and blood pressure to gradually return to normal. Once your heart rate has returned to normal (or close to it) it’s also a great time to stretch. Remember, flexibility is mobility. You want your body to have both strength and mobility, ideally without sacrificing one to achieve the other.

How Long Should I Workout?

A common question I get, is how much timer per day should be spent working out. This is a good question and there are a few variables to consider.

How much time can you realistically fit in your day? Generally speaking, 30-60 minutes of moderate intensity exercise per day is a great number to aim for. However, a shorter 10 to 15-minute workout done consistently is going to reap better benefits than one long workout per week. Especially, if that shorter workout is done at a higher level of intensity.
Speaking of intensity, more intense workouts can be shorter. For most people doing a high intensity 60-minute workout would be very difficult. If you are working at a higher intensity you can keep your workouts shorter. When I do a challenging and intense HIIT I aim for 10-30 minutes of hard work. Most often I keep it toward the lower 15-20 minute end of that range.
Finally, you should consider how your body recovers from your workouts. Every human being has a different body and recovery time. Some people can do HIIT 5-6 days per week and never get sore. Other people do one intense HIIT workout and are sore for a week. Shorter workouts typically have a shorter recovery time. You want to challenge yourself without working to the point where you can’t move for several days at a time. One of the most important things you can do for your health is learning how to check in with your body and recognize what it needs. Once you do that it becomes much easier to customize a program that works best for your body, schedule and lifestyle.

I would love to hear about your workout schedule. Leave me a comment here or on social media and let me know what a typical workout week looks like for you.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Rocking our BenderFitness cropped hoodies!

Warm-Up

The Workout:

Interval Timer set for 10 Rounds of 10/50

Or Complete for Reps: 10-20 Reps Per Exercise (Right + Left = 1 Rep)

Weighted Burpee
Isometric Dumbbell Row
Pendulum: Right
Pendulum: Left
Rotating Chair
Plank to Down Dog Drag
Side Plank Hip Tap: Right
Side Plank Hip Tap: Left
Temple Tap Abs
Superman

Repeat up to 5X.

Cool-Down

Abs, Thighs & Glutes: On the Mat- Low Impact, No Equipment Home Workout

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Hello Everyone,

Welcome to today’s workout. This workout routine is primarily focused on the core, but also incorporates some amazing moves that will activate the muscles of your glutes, inner and outer thighs, and hamstrings.

I love multi-functional, compound exercises that maximize a workout. I went through today’s workout twice. It was a great burn and challenge. You can repeat it up to three times.

I included some exercises to really focus on strengthening the core from the inside out. In the Hip Tilt to Leg Press exercise focus on using the deep core muscles to pull the hip bones toward the low ribs. It’s a small movement, but it is powerfully effective for activating those deep core muscles. If the leg extension is too intense during this movement you can repeat the hip tilt for the full 50-seconds. There is always a way to modify a movement.

Modifications, shaking muscles, sweating, getting out of breath…none of those are bad things. Often people get embarrassed and start shaming/berating themselves over those moments in a workout. You are showing up, challenging yourself and teaching your mind and body how competent you are at doing difficult things. Working hard and having the ability to challenge yourself and move outside of your comfort zone is something you should be proud of.

How to Measure Fitness Progress

Measuring progress in a fitness program can be very motivating or very demoralizing. Deciding how you want to measure your progress requires taking a good look at what motivates you, and what thoughts or habits eventually become a hurdle to your progress.

For example, a weight loss goal might be motivating when you see the scale move and demoralizing when the number plateaus or moves upward.

As a trainer, I feel most successful when the people I train measure their progress based on what they have gained, instead of what they have lost.

For example, it’s powerful to hear someone say that they no longer have daily back pain, or they now have the energy to participate in physical activities that they weren’t able to participate in before. When someone changes a goal from focusing on number of inches lost to number of push-ups completed in a minute I internally do a little happy dance. The mental shift that happens when you focus on what your body is capable of vs what you want to change about your body is powerful. I don’t care what the number on the scale is, what your BMI is, how many reps you can do, you are worth loving as you are right now.

What are you capable of right now? If you find yourself in a cycle of self berating, take a moment to answer that question. Then follow it up with: what do you want to be able to do? This is where goal making can be a powerful tool. I want to be able to run a 5K any time I want. I want to have the energy to play with my kids. I want my body to be pain free and strong well into old age. Whatever your goals are they should be meaningful to you. My goals are part of the reason that I train consistently. They are lifelong goals that help me to prioritize physical health because it impacts my ability to participate in everything else in my life.

While weight loss can be part of making healthy changes for some people, it’s more important to look at the whole picture. What functional changes are happening as a result of the healthy decisions you are making?

So, what are your goals? I would love to hear them in the comments.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Knee Drop Plank
Hip Tilt to Leg Press
Superman
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
Angel Abs
Beast Reach/Rib Hug
Side Scissor: Right
Side Scissor: Left
Crab Crunch: Right
Crab Crunch: Left
Kneeling Hip Lift: Right
Kneeling Hip Lift: Left
Knee to Elbow Hydrant: Right
Knee to Elbow Hydrant: Left

30-Days of Home Workouts

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Hello Everyone!

This month I’ve decided to repeat one of my 30-Day Workout Challenges! Below you will find every workout I plan to do this month.

How to Approach this Challenge:

Workout challenges are great, but they need to be approached the right way. It is wonderful to challenge yourself to get in 30-days of workouts. Many people find that they are able to use challenges like this to stick with a program.

However, many people lose steam if they miss a day and feel like the “failed” the program. That isn’t the case. You can add rest days, skip a day because life happened, and then get right back into the schedule. You don’t have to do 30 consecutive days of exercise for this to “count.” Just challenge yourself to get in the workouts a develop a consistent workout routine.

Challenges are a great jump start, but doing a challenge isn’t what creates healthy habits. Healthy habits are created when you continue to show up even when you don’t have a “workout streak” or a challenge to drive you.

Support Your Workouts with Healthy Meals

People are often surprised to learn that I am not a fan or follower of any traditional diet plan. I do like concepts associated with the anti-inflammatory diet and the Mediterranean diet, because they are beneficial to overall health and wellness.

However, I strongly believe that mental and emotional health and having a healthy relationship with food is something that impacts health on a daily basis. What that means is a little bit different for everyone. For me, that means I will not follow any plan that leaves me feeling hungry or requires severe calorie restriction.

I focus more on what elements I need to add to meals and I don’t worry about what “should” be restricted or taken away. I make sure to stay hydrated, incorporate lots of fruits and vegetables, seafood and poultry, and try to have mainly Whole Foods/meals that are cooked at home. I’ve noticed that I feel better when I eat less processed foods, however I don’t completely eliminate anything or have any foods that are off limits. (In fairness, I should eliminate dairy completely because I am lactose intolerant, but I love cheese and still choose to have it sometimes.)

Making nutrition changes can be a powerful part of creating a healthier life. It shouldn’t come at he cost of your emotional or mental health. So just like we find balance in our workouts, I think it’s important to look at the whole picture when thinking about your meals.

I hope that you join me for these workouts this month. Let me know in the comments, and keep checking in. Even if you do a workout “late” or take more rest days, it counts! I want to know how you’re doing throughout and how you feel when you complete the challenge.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workouts:

Day 1: Full Body

Day 2: Cardio HIIT

Day 3: 20 Minute Arms and Abs HIIT

Day 4: Legs and Glutes

Day 5: Yoga Stretch and Recover

Day 6: On the Mat Training for a Tighter Core and/or 16 Minute HIIT for a Tighter Core

Day 7: 15 Minute HIIT and/or HIIT It, Full Body Workout

Day 8: Better Buns Jump and Burn and/or Lower Body Shaper

Day 9: 10 Minute HIIT Cardio Interval: Sweat Not Tears

Day 10: Sculpt Your Body Home Workout

Day 11: Cardio Sweat

Day 12: Cardio Burst, Fat Blast

Day 13: Weighted Sweat and Sculpt

Day 14: HIIT To Sweat

Day 15: Full Body Fat Burn

Day 16: Power Yoga Sun Salutations

Day 17: Shape It Workout

Day 18: Core/Ab Burn

Day 19: Thigh Thinner Workout

Day 20: Cardio Challenge: Mile Repeats or Cardio HIIT
Day 21: Active Rest Day

Day 22: Double Birthday Challenge and/or Kick It Up a Notch!

Day 23: Core Galore

Day 24: 15 Minute Cardio HIIT

Day 25: Improve Your Rear View and/or 15 Minute Dumbbell Sculpt

Day 26: 23 Minute Full Body HIIT

Day 27: Yoga Flow and Stretch (20 Minutes)

Day 28: All Around Fit-Running Cross Trainer

Day 29: Active Rest Day: 15 Ideas for Active Rest Days/ Cardio and Core/Plank and Burn

Day 30: 15 Minute HIIT

Total Body Sculpt Workout #20: Arms, Legs, Core and Cardio Exercise

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Hello Everyone!

Grab some dumbbells for today’s workout! If you don’t have any weights you can complete the exercises with bodyweight or grab something from around the house to add resistance to today’s workout. As always, the full length workout video is below. Today we are doing a 40-Minute Home Workout.

This workout incorporates a lot of fun and unique home workout exercises. One of my favorites from today’s routine is the Chair to Flying T. It incorporates balance and strength, and is effective even without using dumbbells. I also really enjoyed the Sit Thru Press. If you have a favorite exercise from today’s routine, let me know in the comments.

New Workouts

I am actively writing new workouts, which I am excited to share with you. I will be filming this week, and hopefully popping up on Facebook for a Live workout. It has been a challenge for me to balance parenting, work, blogging and mental health during the last two years of the pandemic. Working in healthcare is always challenging, but the last two years have brought that challenge to an entirely new level. It’s been exhausting in ways that I never experienced before.

As a result, I had to step back and prioritize my family’s health mentally and physically and filming new workouts went on the back burner for a while. I finally feel like our family is getting back to a place of balance and I can start creating and filming again. I thank you guys for sticking with me as I shared more throwback workouts and challenges.

I will also be posting some shorter workout tutorials on IG, Pinterest and Facebook. Some days it’s easier to share a workout tutorial as compared to a full length workout. So be sure to follow me there if you don’t already.

I hope that you have fun with today’s workout! It’s a great routine with some of the best home workout exercises. Let me know in the comments if you had a favorite move, and what you thought of this routine. I absolutely love hearing from you and seeing your check in posts and comments.

See you soon!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

BenderFitness Merch! Black Cropped Hoodie

The Workout:

30-Seconds of Cardio Before Each Exercise, 50-Seconds Maximum Reps Per Exercise

*Focus on good form, while still challenging yourself to get in maximum repetitions for each exercise. If you ever need to rest, do so and then get right back into the workout.

Jumping Jacks
Lunge Kicks: Right
Lunge Kicks: Left
Sit Thru Press: Right
Sit Thru Press: Left
Warrior Deadlift: Right
Warrior Deadlift: Left
Burpee
Curtsy Abduction: Right
Curtsy Abduction: Left
Pushups
Squat and Curl
Tricep Drop
Walk the Plank
Curl and Press
Heel Tap Abs
Side V-up: Right
Side V-up: Left
Russian Twist
Leg/Hip Lift
Double Kick Back: Right
Double Kick Back: Left
Crescent Pushups
Table Press
Chair to Flying T: Right
Chair to Flying T: Left
Three Point Curtsy: Right
Three Point Curtsy: Left