Sweat and Sculpt Workout: 15 Minute HIIT

Please follow and like us:

Hi Everyone!

I have another high intensity workout to share with you! This one had me working up a sweat, and pushing through the workout. As always, the goal is to push for as many reps during each 50 second interval as possible.

I am planning to buy a new notebook and start keeping track of my reps again. I find that it’s a good motivator, and whenever you repeat a workout it provides a great goal to “beat” your previous repetition record.

Having that extra motivation can help you focus on pushing yourself through the whole workout.

This workout is a great fat burner/metabolism booster. If you aren’t ready for the push-up variations, you can hold a plank or complete the variations from plank position. As long as the modification you are doing is challenging you will get results. The goal of the workout is to move at a pace that is effortful and get your breathing and heart rate up.

Have fun with this one!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer!

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

1. Supergirl Push-up
2. High Knees
3. Hip Thrust
4. High Knees
5. Push-up Jack
6. High Knees
7. Hopper
8. High Knees
9. Russian Kicks
10. High Knees
11. Rotating (Sumo) Push-ups
12. High Knees
13. Balanced Heel Press
14. High Knees
15. Shoulder Tap Push-ups

Jump Rope & Butt Sculpt: 15 Minute Workout (HIIT)

Please follow and like us:

Hi Everyone!

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

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

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

I hope you enjoy today’s workout!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

PPS My BFF Rose’s next 10 pound weight loss charity donation (she sponsor’s a different charity for every 10 pounds that she loses!) is a book drive for kids from Kindergarten through 5th grade. If you are interested in donating a book you can find the book drive information here: My Change for a 10: Charity Book Drive.

Click the link to get your own Gymboss Interval Timer!

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

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

Repeat 1-4X

Bucket List Experience: Skydiving! (with video!)

Please follow and like us:

Do you have a Bucket List? If you don’t you should make one. It is a great strategy for improving your life satisfaction and happiness.

Having a list can help you make your goals a reality. They can be big or small. Crazy or mundane. It doesn’t matter what you put on your list, as long as it’s something important to you, that you want to do before you die.

A Bucket List is a reminder of the things that are important to you. You won’t feel like life is passing you by when you reflect on all of the experiences you have had (and are going to have!)

My bucket list is ever changing. I love adventures, life experience and travel. To me those elements are imperative to a happy life.

Last weekend I got to cross Skydiving off of my bucket list. For my sister’s birthday I wanted to do something exciting. I offered her a list of options, and to my delight she chose skydiving. Jesse and Jason didn’t want to miss out, so the four of us embarked on our newest adventure.

We went to SkydivePA for our jump. We all jumped tandem (attached to an instructor). My instructor’s name was John, and he did a great job of making sure I knew what to expect each step of the way. He also took my photos/video as we jumped. The entire staff was friendly and knowledgable. If you’re ever in PA and feel the urge to have a life experience you should check out SkydivePA.

I loved the Free Fall. It was amazing, fun and exhilarating. Once we were under the canopy it became surprisingly still and quite. It was serene and meditative. I had a feeling of complete calm and presentness that I associate with particularly zen running or yoga experiences.

One of the major goals of yoga and meditation is to increase presentness and focus on the moment you are living in. During that time you exist in the moment, and have no worries about the past or future. That was my experience of skydiving. When you watch the video below you will see that I couldn’t stop smiling. I was so thrilled to be having that experience that I wanted to focus on every second of it.

If you’ve ever though about Skydiving I highly recommend it. Everyone in our group loved it, and wants to go again. I would love to do the training classes. The word “Amazing” doesn’t do justice to the experience.

I hope you all enjoy the pictures and video! I’d love to hear what’s on your bucket list. Post in the comments below or tag me on Facebook, Instagram or Twitter.

Melissa

Post by Melissa Bender.

Intense Full Body Workout: Real Time

Please follow and like us:

Hi Everyone,

It’s Throwback Thursday so this is my throwback workout. I spent the evening at my sister’s house, and she cooked me a great dinner (I posted a photo on Instagram). I am using today as a rest day, and I will be filming and posting a new workout tomorrow.

For those of you who aren’t taking a rest day, this is one of my older workouts. This one ends with a…push-up challenge. Are you up to 9 different variations of push-ups? If you are new to push-ups, or just building your strength, challenge yourself to completing as many push-ups with good form as you are able to.

You can start out doing push-ups on your knees, and build up to a regular push-up. Once you have mastered that, progress to some of the alternate variations. With push-ups proper form is more important than the number of reps. One properly performed push-up is more effective than 5 with poor form.

Enjoy today’s workout! See you tomorrow!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer!

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

Plus, the 45 pushup challenge (9 different variations of pushups). (time will vary)

1. Heel Touch Squat Jump
2. High Knees
3. Forward Lunge Lift (right)
4. Mountain Climber
5. Forward Lunge Lift (left)
6. Lunge Pulse (right)
7. Russian Kick Up
8. Lunge Pulse (left)
9. Jumping Jack Plank
10. Heel Tap Abs
11. Toe Touch Situps
12. Hip Twist
13. Frogger
14. Side Plank with Elbow Twist (right)
15. Side Plank with Elbow Twist (left)
16. Pendulum Abs

Pushup Challenge: 5 reps of each style of pushup

1. Spiderman
2. Walking
3. Chatarunga
4. Leg Lift (right)
5. Leg Lift (left)
6. Jumping Jack
7. Rolling
8. Decline
9. Supergirl

Core Workout for a Tighter Tummy

Please follow and like us:

Hi Everyone!

This was my workout last night. It’s a quick core workout, but you will definitely feel it! This routine works the core from every angle, to strengthen and tone your mid-section.

I incorporated exercises to pull-in the waist, and work the love handle area. The core is more than just the “six-pack.” It includes your back and sides as well.

Building strength through your core helps protect your low back, and provide postural alignment for everything you do. If you build a balanced core you can reduce back pain. As a bonus, the postural improvements can help re-align your hips and get rid of the “belly pouch” that many people notice in their low abs.

I hope you enjoy this workout!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 12 rounds of 10/50.

1. Mountain Climber
2. Leg/Hip Lift
3. Burpee
4. Temple Tap
5. Side Plank Reach (right)
6. Side Plank Reach (left)
7. Angel Abs
8. Frogger
9. Bicycle
10. Reverse Plank Leg Pull-up
11. Boat Kick (Can-Can)
12. Pushup Jacks

Repeat 1-3X

Reverse Plank: Maintain a straight line from heels, hips to shoulders.

Reverse Plank Leg Pull: Maintain Reverse Plank Position.
Once you are able to maintain Reverse Plank for 30-60 seconds add the leg pull.
Keeping the hips in the same spot, tighten the core to lift your leg.
Alternate sides.

HIIT It, Sweat It, Sculpt It

Please follow and like us:

Hi Everyone!

We had a busy (but fun!) weekend in the Bender household. Unfortunately I did not get to do any official workouts, but I stayed very active. I am looking forward to starting tomorrow off right with a new workout.

In the meantime, this is a challenging workout that I did at the beginning of the year.

One round of this workout takes 20 minutes.

This workout can be performed with body weight, or you can increase the intensity by adding weights.

I used a barbell (total weight 75 lbs), and two dumbbells (20 lbs each). Remember, the number one focus is always form. Choose a weight that you can use while consistently maintaining form, that is still challenging for you. When you are lifting or setting down your weights be sure to keep the core tight and the back straight. Always protect your back!

If you don’t want to use a weight you can substitute cardio bursts of your choice during the 30 second intervals. Some great options are: jump rope, jumping jacks, high knees, mountain climbers or froggers.

I hope you all enjoy the workout! 🙂

Melissa

PS This is one of the things that kept me busy this weekend. 🙂 Skydiving was AMAZING!

Click the link to get your own Gymboss Interval Timer!

Repeat 1-3X
30 seconds Bear Complex or Cardio, 50 Seconds Max Reps.
1 Round=20 Minutes

(Equipment is optional: barbell or dumbbells for Bear Complex).

*Bear Complex/Cardio
1. Superman
*Bear Complex/Cardio

2. Bear Crawls
*Bear Complex/Cardio

3. High Knees
*Bear Complex/Cardio

4. Temple Tap Abs
*Bear Complex/Cardio

5. Pendulum Hops
*Bear Complex/Cardio

6. Wall Climb
*Bear Complex/Cardio

7. Plyo Pushup/Shoulder Tap Pushups
*Bear Complex/Cardio

8. Chair Lunge
*Bear Complex/Cardio

9. Tuck Jump
*Bear Complex/Cardio

10. Bicycle
*Bear Complex/Cardio

11. Rotating Hip Drop
*Bear Complex/Cardio

12. Lunge Jump
*Bear Complex/Cardio

13. Sprinter Situp
*Bear Complex/Cardio

14. Wall Sit Leg Lift
*Bear Complex/Cardio

15. Lateral Mat Run

Butt Shaper Workout

Please follow and like us:

Hi Everyone!

Are you ready to sculpt a strong, round booty? It’s workout time!

Today’s workout is focused on the lower body (and the soreness of my glutes today speaks for how effective it is!) It also incorporates some great movements for strengthening your core at the same time.

A strong core helps power your movements and preserve the proper biomechanics for all of the lower body exercises.

The lower body exercises are designed to work your butt from every angle to lift and shape your backside. When combined with a healthy diet and enough sleep, exercises to sculpt your glutes are one of the most efficient ways of reducing (or eliminating!) cellulite. The large muscles of the lower body also burn a lot of calories, and can help you improve your metabolism and burn more fat all over your body.

As always the workout is below!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer!

This workout can be performed as a HIIT 15 round 10/50 workout.

I completed this workout for Reps.

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

1. Lunge Kick Switch
2. Warrior Deadlift (right)
3. Warrior Deadlift (left)
4. Pretzel (right)
5. Pretzel (left)
6. Side Squat Lift (right)
7. Side Squat Lift (left)
8. Kneeling Side Kick (right)
9. Kneeling Side Kick (left)
10. Down Dog Hop (right)
11. Down Dog Hop (left)
12. Plie Jump
13. Prone Leg Lift (right)
14. Prone Leg Lift (left)
15. Goddess Heel Lift

Repeat 1-3X

Yoga, Pilates, Bender Fitness: Workout Fusion

Please follow and like us:

Hi Everyone!

Today’s workout is a 30 Minute Yoga/Pilates/Fitness Fusion. The video is below.

This workout style is great because it is challenging and it promotes both muscular strength and flexibility. This is a great full body workout that requires no equipment.

Maintaining and improving flexibility and strength is important to injury prevention and muscular balance. People who are very flexible at times have difficulty holding positions like plank due to decreased strength in the muscles that support strong posture. People who focus only on strength often do so at the expense of flexibility and lost range of motion.

Having a balance of both strength and flexibility will promote health and proper biomechanics, which will help you to maintain a healthy body.

I haven’t been doing as much yoga/stretching as I used to, and I have lost a lot of my flexibility. I want to re-incorporate yoga and meditation into my routine. I will write about the benefits of meditation (which are numerous!) If you have any questions please post them in the comments below or on Facebook.

I love taking my workout outdoors. There is something rejuvenating about being surrounded by nature.

I hope you enjoy today’s workout!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Plank and Burn: Jump Rope and Plank for Tighter Abs

Please follow and like us:

Hi Everyone!

We had a busy weekend. I will be writing a blog post about the race I did yesterday. I am hoping to have time to film a new workout tonight and get it posted, but we have some things to take care of tonight so I have to be flexible with my time this evening.

If I can’t get it done tonight I will be filming it as soon as I get home from work tomorrow.

In the meantime this is one of my older workouts. I enjoyed this workout a lot, and I have wanted to repeat it.

This workout alternates jump roping and 15 different plank variations to work the entire mid-section and back. Being able to do the plank with proper form results in more than just stronger abs, it also improves the strength and resilience of your low back. This helps prevent injury, and relieve low back pain.

If you aren’t sure if you have proper form ask someone, look at yourself in a mirror or have someone take your picture while you hold plank.

Although this is an incredibly effective exercise, it is often performed inaccurately.

During Leg Lift Plank don’t allow the back to arch.
Maintain a strong core throughout the movement to support the low back
and activate the glutes.

I hope you all enjoy this workout. Remember, if you don’t have a jump rope you can substitute high knees or mountain climbers in between planks.

Have fun!

Melissa

Click the link to get your own Gymboss Interval Timer!

*Plank 50 seconds per exercise, Jump Rope 30 seconds between each exercise.
The entire routine takes 20 minutes.

1. Forearm Plank
-Jump Rope
2. Right Side Plank
-Jump Rope
3. Left Side Plank
-Jump Rope
4. Chatarunga Plank
-Jump Rope
5. Rotating Plank (on the forearm)
-Jump Rope
6. Knee Drop Plank
-Jump Rope
7. Plank Jack
-Jump Rope
8. Elbow Tap Plank (right)
-Jump Rope
9. Elbow Tap Plank (left)
-Jump Rope
10. Leg Lift Plank
-Jump Rope
11. Plank Crunch
-Jump Rope
12. Side Plank Hip Lift (right)
-Jump Rope
13. Walk the Plank
-Jump Rope
14. Side Plank Hip Lift (left)
-Jump Rope
15. Plank Step
-Jump Rope

Tight Butt and Thighs Workout: HIIT Fat Burn (15 Minutes=1 Round)

Please follow and like us:

Hi Everyone!

Welcome to today’s workout! I hope you are ready to work your lower body, and burn some fat. This workout had me sweating and breathing hard. Today, I can feel the workout in my inner thighs, hamstrings and glutes. 🙂 I feel wonderful and even a little bit sore today from this workout!

I got a lot of flack on Facebook for my form during the Kettlebell Swings in the Instagram sneak peek video that I posted. I pride myself on using proper form so I am posting a link here to Prevention Magazine’s article on proper form for the kettlebell swing. You can find a great video tutorial here.

I performed this movement with to much knee flexion which is actually a Squat and Swing. As you can see in the photo below, the focus is on moving the hips forward and backward, with limited knee flexion.

I apologize for the inaccuracy. I will most certainly be working on my form with this exercise.

Prior to completing this workout I did one mile at a challenging pace on the treadmill (6 minutes and 33 seconds). I am determined to improve my running speed this year!

Have fun with today’s workout! It’s a really good/challenging routine. 🙂

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer!
Set your timer for 10 rounds of 30/50.

*During Each 30 Second Cardio Interval complete the Kettlebell Swing, High Knees, Jump Rope or Ropeless Jumping.

-Cardio Interval
1. Jump Squat
-Cardio Interval
2. Warrior Kick (right)
-Cardio Interval
3. Warrior Kick (left)
-Cardio Interval
4. Pendulum Chair (right)
-Cardio Interval
5. Pendulum Chair (left)
-Cardio Interval
6. Plie Jump
-Cardio Interval
7. Runners Lunge Lift (right)
-Cardio Interval
8. Runners Lunge Lift (left)
-Cardio Interval
9. Table Leg Abduction (right)
-Cardio Interval
10. Table Leg Abduction (left)

Repeat 1-3X

10 Minute Standing Workout: Abs, Thighs and Butt

Please follow and like us:

Hi Everyone!

This workout is done entirely in standing. If you travel a lot, or want to do a quick workout on the go a standing workout is perfect. Sometimes you want to workout in a location where you don’t want to get down on the floor, and this is a perfect option.

If you’re a fan of standing workouts, you may also like my 10 Minute Standing Abs Workout and my Standing Workout for the Thighs, Hamstrings and Glutes.

Have fun with this one! I found it challenging and I hope you do to. I incorporated some new moves that I think you will like.

Prior to completing this workout I did a 4.87 mile run outside. Where I live it is impossible to do a run without running hills. Yesterday I shared a blog post on Hill Sprints. If you’re a runner (or just looking for a super effective fat burning training technique!) check it out.

See you soon!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer!
Set your timer for 10 rounds of 10/50.

1. Standing Kick
2. Table Kick (right)
3. Table Kick (left)
4. Double Elbow/Knee Tap (right)
5. Double Elbow/Knee Tap (left)
6. Figure 4 Extension (right)
7. Figure 4 Extension (left)
8. 90 Degree Knee (right)
9. 90 Degree Knee (left)
10. Forward Fold Reach

Repeat 1-3X

Sculpt & Sweat: 20 Minutes

Please follow and like us:

Hi Everyone!

Yesterday I wanted to get outside and walk. The night was beautiful, the sunset was gorgeous, and we ended up walking a little bit over 4 miles.

I love HIIT, working hard and sweating, but sometimes it feels amazing to take it easy and focus on moving. It’s good for your body to have easier days, it allows you to recover physically and mentally so that you have the drive to push on your hard days. Physically walking is very beneficial for your body.

I have also posted a link to my 20 Minute Sculpt and Sweat Workout below. I will be sharing a new workout today, but it won’t be posted until this evening.

If you have trouble with the Ninja Tuck Jump you can substitute Low Squats into a Squat Tuck Jump, or Squat and Squeeze if that’s to high impact for you.

Remember, modify moves until you are able to perform the harder variation with good form. 🙂

Enjoy today’s workout, I will be seeing you later!
Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer:
You can set your timer for 20 Rounds of 10/50 Second intervals to repeat this as a HIIT workout, and go through the entire list 2X. Or complete the workout for reps as listed below.

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

Repeat 1-3X

1. Squat Rotation
2. Sumo Squat Kick
3. Weighted Bridge
4. Ninja Tuck Jump
5. Chair Pose Side Kick
6. Plank Jack Frogger
7. Twisting V-Up
8. Mountain Climber
9. Tick Tock Abs
10. Plank Leg Lift

19 Minute HIIT: Full Body Fat Burning Workout

Please follow and like us:

Hi Everyone!

This is a fun, but challenging 19 Minute workout. I did this workout HIIT style, but you can also choose to do it for repetitions. If you’re feeling wild you can do a round of HIIT and a round of repetitions. 😉

This is a great fat burner that will help shape and sculpt your entire body. I found it challenging and I hope you do too. It’s the challenge that changes us.

For anyone who is new to my workouts, these are the actual workouts that I do to stay in shape. So when you see me struggle in the video, it’s because it’s tough for me too (as it should be!) Every time that you do something that’s hard you become mentally and physically stronger. You learn how to push, and you often learn that you are capable of more than you expected.

I paired this with a 4 mile run. I was in a terrible mood yesterday (it’s been a rough week!), and I really didn’t want to workout. I had to push myself to do it, but I was glad that I did. I felt stronger, knowing that I was doing something positive and healthy for myself.

What motivates you when you have a tough day?

Have fun with this workout!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer!
Set your timer for 19 rounds of 10/50.

1. Jump Rope
2. Plank Knee (right)
3. Plank Knee (left)
4. Balanced Bicycle
5. Boat Tap
6. Plank Side Reach
7. Jump Rope
8. Jump Squat
9. Lunge Kick (right)
10. Lunge Kick (left)
11. Low Jack
12. Burpee
13. Jump Rope
14. Heel Tap Plank
15. Russian Kicks
16. Hip Thrust (right)
17. Hip Thrust (left)
18. Single Leg Pushup
19. Jump Rope

Summer Ready Tummy Workout

Please follow and like us:

Hi Everyone!

This is a throwback workout that is fantastic for your core. It utilizes challenging moves that work your entire core to help you get a sculpted middle.

This workout was filmed about a week after my first NPC Bikini competition, so seeing it is a good motivator for me! The last several months we have had many major life events happen and my workouts haven’t been as consistent as I would like.

To add another thing to the list of craziness, yesterday the brakes on my car failed while I was driving. It was a terrifying experience, but I am okay and managed not to hit anything.

I intended to film a new workout tonight, but I came home from work utterly exhausted and took a much needed (3 hour!) nap. After the stress of yesterday I think my body needed the sleep more than a workout.

So I will see you tomorrow when I get home from work with a new workout. In the meantime enjoy this one!
Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

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

1. Plank Jack
2. Pendulum Squat
3. Temple Tap Abs
4. Pendulum Hop
5. Plank Crunch Pushup
6. Twisting Sumo Squat
7. Weighted Leg Lift Abs
8. Star Tap
9. Crab Toe Touch
10. Runner’s Lunge Twist

Repeat 1-3X

Round and Sculpted Butt Stability Ball Workout (15 Minutes)

Please follow and like us:

Hi Everyone!

Today’s workout uses a stability ball, and it is focused on sculpting and shaping a firm and round butt. If you don’t have a stability ball most of these moves can be performed without a ball. The ball adds an extra dimension of balance, and muscle activation. It’s good to change your challenges during your workouts.

In the video I completed the Curtsy Lunge alternating sides, and repeated it 2X in a row. You can do it this way, or choose to repeat one side at a time.

I went through this workout 1X and followed it by a 6.7 mile run outside with Jesse. On Sunday’s I am starting to incorporate a longer run day to help progress my speed and build my blood volume. We kept the mileage at 6.7 because it was a very hilly course. We tried a new route today, and it was hillier than anticipated so we cut down the mileage a little bit to keep the effort the same.

Remember to train smart and listen to your body!

I hope you enjoy today’s workout!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 10/50.

1. Squat and Lift
2. Butt Lift
3. Ball Pull
4. Warrior Tap (right)
5. Warrior Tap (left)
6. Side Lift (right)
7. Side Lift (left)
8. Superman Lift
9. Leg Series (right)
10. Leg Series (left)
11. Curtsy Lunge (right)
12. Curtsy Lunge (left)
13. Balanced Prone Heel Tap
14. Goddess Squat Reach (right)
15. Goddess Squat Reach (left)

Repeat 1-3X

Savory Roasted Butternut Squash (Two Healthy Recipes!)

Please follow and like us:

Ingredients:

1 large butternut squash
1 teaspoon smoked sweet paprika (I just used regular paprika)
1 teaspoon garlic powder (I didn’t have it so I didn’t use any, and it still turned out great!)
1 teaspoon onion salt (I used half a teaspoon of sea salt)
1 teaspoon fresh ground black pepper
2 teaspoons balsamic vinegar
3 teaspoons extra virgin olive oil
*Optional: Sliced cherry tomatos

Directions:

Prep Time: 15 mins

Total Time: 1 hr

Preheat oven to 375.
Cut ends off butternut squash, peel, and slice lengthwise.
Remove seeds and chop into 1 inch cubes.
In a medium bowl, combine spices, oil and vinegar into a paste.
Add squash and toss until coated. (I put it in a bowl with a lid and shook it to make it easier!)
Arrange the squash cubes in one layer in a roasting pan.
Roast for 20 minutes, toss once, and cook for an additional 25 minutes or until the squash is browned and is tender throughout.

Eat and enjoy!

You can serve this as a side or you can eat it with rice or quinoa as a dinner. (I am having squash with whole grain and veggie rice for lunch right now!)

I am going to be making a green curry medley meal sometime in the next few days. If it turns out well I will share. 🙂

Alternate Preparation Option:

1 large butternut squash
1 diced onion
1 diced tomato
1 teaspoon olive oil, brushed over the bottom of your pan
1 teaspoon coconut oil (or you can use olive oil again)
2-4 cups of fresh baby spinach
1 Handful of dried cranberries
1 Handful of raw walnuts
Optional: Handful of feta.

Total Time: 1 hr

Preheat oven to 375.
Cut ends off butternut squash, peel, and slice lengthwise.
Remove seeds and chop into 1 inch cubes.
Dice tomatoes and onions, and mix with cubed squash.
Brush the bottom of your pan with olive oil (or line with tinfoil and brush the foil with olive oil)
Arrange the squash cubes, onion and tomatoes in one layer in a roasting pan.
Lightly sprinkle the coconut or olive oil over the top of your vegetables.
Cover with tinfoil before baking.
Roast for 20 minutes, toss once, and cook for an additional 25 minutes or until the squash is browned and is tender throughout.
During the last 10 minutes add the fresh baby spinach and stir into the vegetables.
Remove from the oven: carefully toss with cranberries and walnuts (and feta if desired).
Your dish is ready to be served! Be careful, it’s hot!

*This meal is great on it’s own or served with rice, quinoa or your meat of choice.

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

15 Minute Stomach Sculpting Workout HIIT

Please follow and like us:

Hi Everyone!

Tonight’s workout is focused on sculpting the midsection and burning fat. One round takes 15 minutes, and you can repeat it up to 3x. The routine incorporates movements to get your heart rate up and burn fat, with core strengthening moves. It works your midsection from every angle, which is key to having a tighter, more sculpted core.

Tonight I went through the workout 1X and paired it with two mile repeats on the treadmill. I did my first mile at a hard pace. It was mentally challenging. During runs my mind wants to give in and quit, even when my body is handling the workout. I like running at a comfortably challenging pace, but pushing beyond that is tough. That push (and struggling through it) is one of the best ways to improve your running speed, so I am going to keep incorporating faster running into my workout routine.

I completed my first mile in 6 minutes and 31 seconds. I took a quick rest and then I slowed down my second mile to 7 minutes and 28 seconds. The second mile felt so good, and like a comfortable pace compared to the first mile. It doesn’t matter what your paces are, incorporating speedier work (at your own pace) will help you get faster. You will be amazed at what you are able to accomplish, and how quickly your perception of your running paces will change.

I hope you enjoy today’s workout! See you tomorrow.
Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 10/50.

1. High Knees
2. V-Up
3. High Knees
4. Side Plank Leg Lift (right)
5. High Knees
6. Side Plank Leg Lift (left)
7. High Knees
8. Bicycle
9. High Knees
10. Crab March
11. High Knees
12. Frogger
13. High Knees
14. Rock the Boat
15. High Knees

Repeat 1-3X

23 Minute HIIT: Full Body and Fit Fashion Shout Out (and discount code)!

Please follow and like us:

Hi Everyone!

This is a throwback workout that kicked my butt (the video is below)! Make sure you warm up (jog in place, do some walking or jump rope) to get your body ready to work hard. Warming up increases your ability to maximize the effort put out during the workout, and improves the calorie burn.

This is an intense workout. The breakdown is similar to the breakdown I use in my Boot Camp classes. If you are just starting to build up your endurance and strength, or find that this is to intense you can substitute rest or marching for the high knees between rounds. You can also shorten the intervals.

I have mentioned before, HIIT workouts are one of the best ways you can burn fat while maintaining your lean muscle mass. This allows you to keep your shape and strength, while improving your metabolism.

I also want to give a shout out to Chase Infinite. This company does more than make cute clothes. They donate $1 for every shirt they sell to various charities including: the National Coalition Against Domestic Violence, American Heart Association, Wounded Warrior Project and Breast Cancer Research Foundation.

The Strong Women tank (pictured above) is aligned with fighting domestic violence.

Chase Infinite is offering a special Discount Code to BenderFitness Fans: enter the coupon code “fitness” to save 20% off your order at their website: www.ChaseInfinite.com/women.

Lately, I have been spending a lot of time thinking about what I can do to help make a difference in the world. I like that this company has incorporated motivation and charity into their mission statement.

Have a great night and enjoy the workout!

Melissa

Click the link to get your own Gymboss Interval Timer!
Max Reps During Each 60 second interval, 30 seconds of High Knees between exercises.

*Beginners start with 30 seconds of max reps, 15 seconds of rest (or high knees) between exercises.
*HIIT workouts are very intense. Push yourself, but also listen to your body.

1. Decline Pushups
2. Double Squat Jump
3. Burpee
4. Reverse Hook Crunch
5. Spiderman Plank
6. Frogger
7. Lunge Jump
8. Surfer
9. Single Leg Frogger
10. Temple Tap Abs
11. Frog Hopper
12. Curtsy Lunge Kick (right)
13. Curtsy Lunge Kick (left)
14. Rotating Side Plank Crunch
15. Squat Twist

Quick Full Body Workout: Burn, Sweat and Sculpt

Please follow and like us:

Hi Everyone!

Today’s workout will work the entire body. One round takes 15 minutes, and it can be repeated up to 3X.

This workout utilizes movements that work your body from every angle. This helps create balance and strength in muscles that are often neglected in workouts. It also assists in keeping your body biomechanically sound so that it can work optimally.

I went through this workout 1X and paired it with a 5.6 mile run outside with Jesse. If I had done a shorter run (or no run) I would have increased my workout to 3 rounds.

As always, work to your own level! The more consistent you are the more efficiently your body will start to handle the workouts.

Have fun!
Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer!
15 Rounds: 10/50 Second Intervals

1. Burpee
2. Hip Lift/Elbow Tap Side Plank (right)
3. Hip Lift/Elbow Tap Side Plank (left)
4. Tuck Jump
5. Pendulum Hop
6. Hip Thrust (right)
7. Hip Thrust (left)
8. Shoulder Tap Pushup
19. Sumo Squat Jump
10. Angel Abs
11. Frogger
12. Forward/Backward Lunge (right)
13. Forward/Backward Lunge (left)
14. Cross Donkey Kick
15. Hip Lift Hook

Repeat 1-3X

Full Body Bender: Home Workout

Please follow and like us:

Hi Everyone,

I have another throw back workout for you today. I will be filming a new workout tonight, but it won’t be posted until tomorrow.

This is a great full body workout. Be sure to warm up before the workout. I use weights for the last two exercises in this routine. Dumbbells can be used for the bent over rows.

The final exercise is a Good Morning. It is a great exercise, but only if you are doing it correctly. Keeping your back in the proper position during this movement is imperative for keeping you safe and reaping the benefits of this movement. If you aren’t sure about form substitute Supermans in place of this exercise.

To complete a Superman:

Start out in Prone (face down, on your belly) on the floor.

Lift both arms and legs out and up, contracting your glutes and keeping the core tight.

Have fun!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

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

Repeat 1-3X

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

***For an extra challenge add 2-5 minutes of jump rope or running in between each round.***