Yesterday I took my workout to the track. This is a very challenging cardiovascular workout, that will burn fat, strengthen your core, and improve your speed. Even if you aren’t concerned with running speed this workout will help you improve your bodies ability to work at a higher level of effort and improve your V02 Max.
Make sure you do a warm-up before completing this workout, and finish with a cool-down. I did a warm-up jog (2 laps around the track, which equals 800 meters), and 1 mile cool down at an easy pace.
When I wrote the workout I planned on doing a 3 minute jogging warm-up and 3 minute jogging cool down. You can choose whichever suits your needs.
I hope you enjoy this one! It’s tough, but a great challenge!
All Levels: Max Reps during each 50 second interval, 10 seconds of rest between exercises. Followed by 1 mile run, or 5-10 minutes of cardio of choice. 1. Frog Hopper 2. Curtsy Lunge Twist (right) 3. Bicycle Abs 4. Curtsy Lunge Twist (left) 5. Jumping Jack Pushup
Hi Everyone! I have another fun workout for you! This is a throwback workout. I was out of town for the weekend. We had a death in the family, so it was tough, but still great to see some of my extended family. The first time I did this workout it took me just over 20 minutes to go through one time. It incorporates cardio blasts throughout to keep your metabolism revving, and fat burning at a high rate. I will let you know how long it takes me to do it this time! I will be posting a new workout tonight. I’m excited to get back to it, and get moving. I got in a nice run while I was away, but that was the only chance I had to exercise. I hope you guys enjoy the workout! Melissa PS I love to hear how your workouts are going, and see your progress! Let me know on: Facebook, Instagram, or Twitter. #BenderFitness
This is an older workout. I am headed to NY for a funeral so I didn’t have time to film a new workout. I will be gone for a few days, but I plan on sharing some old workouts and challenge moves over the course of the weekend.
This is a fun and challenging workout. You should definitely feel your core working throughout to help build strength and definition throughout your midsection.
You can repeat this workout up to 3X. As always, focus on using proper form. Although this is a timed workout, and you are going for maximum number of reps in a set interval, never sacrifice form for speed. Without proper form you aren’t getting the full benefits of the exercise.
Hi Everyone! I hope you’re ready to sweat with today’s workout! This workout utilizes a lot of fun and challenging plyometric movements. Plyometric exercises have been shown to improve your speed, muscle power, endurance, and have a high caloric burn. This is a great workout for burning fat, and improving strength, overall athleticism, and power of movement. As always, focus on form throughout the routine. I was planning on repeating this 3X, but Jesse asked me to join him for a run. I switched up my plan and went through this 1X, paired with a 5.5 mile run outside. This is a non-fitness related shout out, but one of my best friends (and former Swing Dancing partner! High School photo flashback alert!) developed a new app. He has been a huge support to me, and even designed the logo for my website. His app is a free investment game where you can win gift cards to different companies from sports wear to restaurants. You can check it out here: http://www.stock-up.biz If you have a moment and you like winning gift cards please check it out and support my friend. 🙂 I hope you all enjoy tonight’s workout! See you tomorrow with a new one. Melissa
Hi Everyone, It has been a busy weekend for me. My sister, Kristen, got married on Saturday. She was a gorgeous bride. You can find her pre-wedding workouts here. Jessica (my other sister) and I had the pleasure of being her Maids of Honor.
Today I planned on filming a new workout, but we got very sad news. My brother’s mom passed away unexpectedly. My brother is back home in New York and it’s tough not being there with him right now. Some of you might remember Matt, he joined me for a workout a while ago (Arms and Abs Home Workout). If you could keep him in your thoughts and prayers we would greatly appreciate it. The loss of a parent is always difficult, but it is especially difficult when it occurs at such a young age, and so unexpectedly.
I have included one of my favorite workouts below. It’s one of my Bender Boot Camp Workouts. It’s a tough one, but I hope you enjoy it.
This is a full body, high intensity (HIIT) workout. Every other exercise is burpees, but depending on your level you can also substitute high knees. As long as you are pushing yourself you are getting benefits. HIIT workouts are especially effective at burning fat, while maintaining lean muscle mass. The result is a metabolism boost that lasts for hours after your workout. Also, as your body fat drops, and your muscle mass increases you become tigheter, leaner, and burn more calories throughout the day. I found this workout challenging, and I hope you do too! Melissa
All Levels: Max reps during each interval. (60 seconds, 30 second Burpees)
1. High Knees 2. Burpee 3. Plank Jack 4. Burpee 5. Temple Tap 6. Burpee 7. Windshield Wiper Plank 8. Burpee 9. Ab Extension Pulse 10. Burpee 11. Warrior 3 Hop 12. Burpee 13. 1 Leg Hip Thrust (right) 14. Burpee 15. 1 Leg Hip Thrust (left) 16. Burpee
Plank Jack: In a forearm plank position jump your feet out as you would in a jumping jack. Jump them back together. That is one rep.
Temple Tap Abs: Lay on the floor, lift your legs, and shoulder blades off the floor, hands at prayer position at your chest. Reach your elbow toward the top corner of the mat, following with your eyes. Bring your hands to center, and then repeat the motion to the left for one rep. Shoulder blades and legs stay lifted throughout.
Windshield Wiper Plank: In a plank position step your foot out to the left, and then return it to central starting position. Repeat on the other side for one rep.
Ab Extension Pulse: Legs and shoulder blades lift off the floor. Low back stays on the ground and arms extend over your head. Lightly pulse, keeping the movements of your legs and upper body small. Your abs should be pulled in throughout the exercise.
One Leg Hip Thrust (part 1): Plant left heel on the floor with your knee bent at a 90 degree angle. Arms extend, fingers point toward your toes. Keep your right leg extended and foot flexed.
One Leg Hip Thrust (part 2): Pushing through your planted heel and both arms press your hips toward the ceiling until your body forms a straight line from shoulder to knee. Press your heel toward the ceiling. The focus is on the movement of the hips. The leg will follow. Repeat this on the other side.
Warrior 3 Hop: During Warrior III Pose the standing leg is slightly bent, back is flat, and your body hinges at the hips. Reach your arms and leg back behind you. Bring both feet together, hop into the air, and then perform this movement on the other side.
Burpee: When jumping push up through the heels to spring toward the ceiling.
Burpee: Jump up and reach as high as you can each and every time.
Kristen is back for her final workout before her wedding on Saturday! As you can see from the pictures above she has made great progress. She has improved her fitness and her body is showing the results.
Her final pre-wedding workout routine is posted below.
You can find Kristen’s other Wedding Prep workouts here:
Kristen’s favorite Bender Fitness workout is the Lower Body Challenge: All Around Workout. She also did some running and walking. She ran a 5K in April in 29 minutes and 43 seconds. I am very proud of her for all of her hard work and accomplishments!
On Day 1 (December 18, 2013) Kristen’s Measurements were as follows:
Waist: 29″
Hips: 41.5″
Thigh: 35.5″
Kristen’s current measurements (June 3, 2014) are:
Waist: 26.5″
Hips: 38.5″
Thigh: 22″
Kristen’s favorite meal is breakfast. Every morning she starts her day with an egg white omelet with spinach, turkey sausage, and whatever veggies she has in the house (zucchini, peppers, tomatoes). Sometimes she adds feta for a little bit of extra flavor. Kristen works full time, and goes to school full time, so she loves the fact that it’s fast to make and it gives her energy to get through her morning.
I hope you guys enjoy today’s workout. We had fun, and we definitely worked up a sweat! It’s a full body routine that will get your heart rate up, build lean muscle, and boost your metabolism.
Hope you’re ready!
Melissa
Equipment: Gymboss Interval Timer set for 10 rounds of 10/50. 1. Burpee 2. Lunge Hop (right) 3. Lunge Hop (left) 4. Plank Jack 5. Leg Series (right) 6. Leg Series (left) 7. Leg/Hip Lift 8. Side Plank Crunch (right) 9. Side Plank Crunch (left) 10. X-Jump Repeat 1-3X *Kristen and I went through 1X and followed the routine with a 2.75 mile run/walk.
Today’s workout is a fun, but quick, challenge. One round takes 10 minutes so you can definitely fit it into your day. Feel free to repeat it and/or pair it with some cardio to increase the intensity of the challenge.
This routine is a full body workout, and uses body weight only. No Equipment? No Excuses. 🙂
I went through this 1X today, and did a 20 minute run outside. Yesterday was a long workout day for me, so today I kept it a bit lighter.
Jesse and I also started a simple stretching program today, which I will be sharing. It’s important to maintain flexibility. I will be posting our routine tomorrow so be sure to check back.
Have fun!
Melissa
Equipment: Gymboss Interval Timer set for 10 rounds of 10/50. 1. Low Jack Tap 2. Down Dog Climber 3. Squat Jump 4. Side Plank Leg Lift (right) 5. Side Plank Leg Lift (left) 6. Hip Thrust (right) 7. Hip Thrust (left) 8. Scissor Bicycle 9. Kicking Warrior (right) 10. Kicking Warrior (left) Repeat 1-3X
Hip Thrust: Lift Your Hips and Form a Straight Line from Knee to Shoulder. Press the foot toward the ceiling.
Hi Everyone! Today’s workout is focused on the arms and back (the video is below). I get a lot of requests for exercises that target the back of the arms, and the bra area of the back. This routine will assist with building strength and tightness in those areas. I have also included my video on how to Build to a Pull-Up below, along with the link to the original post. I also got in a great run with Jesse. It was my first long run in a long time, and it felt great to hit the trails and go. I have promised Jesse that I will let him help train me to increase my speed in races. Instead of just running for fun and fitness I am going to focus on incorporating more of a running schedule into my routine. I posted an article on How Often to Cross Train for Running, and I will be sharing a complete breakdown of my Bender Fitness workouts and my running program. I raced my last 5K in 23:16, and my last Half Marathon in 1 hour and 46 minutes. Let’s see if I can improve that! I hope you enjoy today’s workout! Melissa
10-12 Reps Per Exercise
1. Pull-up/Bent Arm Hang 2. Bicep Curl 3. Tricep Drop 4. Plank Row 5. Shoulder Press 6. Decline Push-up 7. Dip 8. Tricep Push-up (right) 9. Tricep Push-up (left) 10. Walk the Plank 11. Chest Press Plank to Down Dog
Hi Everyone! Today’s workout is a Yoga Flow (the video is below). This is a great one to help improve your flexibility and build strength in your body at the same time. Several studies have shown that people who practice yoga regularly are more aware of their bodies hunger signals and are less likely to overeat. Also, yoga helps increase awareness of the body which improves execution of exercises and physical movements. I hope you guys enjoy this flow. I had fun filming it and it felt great to stretch. I really need to work on getting my flexibility back. I am going to create a basic flexibility stretch routine that can be done daily. I will be sharing my progress and Jesse’s progress with the stretching. Of course you are welcome to join us. 🙂 Flexibility can help prevent biomechanics imbalances that cause injury, and it can help protect your muscles. Make a little bit of time to fit it into your schedule! See you later with a new workout! Melissa PS I haven’t tried Flying Pigeon Pose in a long time so I decided to give it a whirl. It wasn’t the prettiest because I haven’t practiced in a long time, and my hip flexors have lost some flexibility. Here is the starting picture. Hopefully after I incorporate my stretching routine I will be able to flatten out my back, hold through the core, and lift the leg a little bit higher.
Below are links to 30 different workouts from my original 30 Day Workout Challenge!
You can find this challenge, links to the New 30 Day Workout Challenge and the 30 Day Sculpted Abs Challenge HERE.
Don’t forget to check in and let me know how you’re doing, and if you’re keeping up with the challenge! You can check in on Facebook, Instagram, or Twitter.
This is my challenge exercise of the day. Be sure to watch the video for the correct form of this exercise. Try to complete the movement without weights first. Proper form is imperative during this exercise.
The back should remain flat and straight throughout the movement. During the Split Squat, press through the heel, and maintain an Up and Down movement (not forward and backward).
I think you’re going to enjoy the challenge of today’s Lower Body Workout. This one uses some great moves to sculpt and shape the lower body from every angle. To get the best results both functionally and aesthetically it’s important to create muscular balance in your body and strengthen all of the supporting muscles. These exercises are super effective for toning, strengthening and sculpting.
I also filmed a bonus lower body challenge move, which is probably my favorite lower body exercise. I will be posting that video later today so check back. You can find the link here: Warrior Split Squat Challenge.
Don’t forget that the Sculpted Abs Challenge is still going on. You can do this workout on it’s own of pair it with one of the Ab Challenge workouts.
See you later with another new workout! Melissa PS You can check in with your progress during the challenge on Facebook, Instagram or Twitter.
1. Plie Squat Press 2. Down Dog Cross (right) 3. Down Dog Cross (left) 4. Side Lunge Lift (right) 5. Side Lunge Lift (left) 6. Runners Lunge Kick (right) 7. Runners Lunge Kick (left) 8. Leg Series (right) 9. Leg Series (left) 10. Forward Fold Stretch Repeat 1-3X
Plie Squat Press: Turn Toes Out. Plie Squat until thighs come to parallel. Press through the heels to lift and press the weight toward the ceiling.
Leg Series: Keep the Hips Lifted through the Exercise. Lift the Leg Toward the Ceiling. Drop the hips toward the floor and then lift pressing through the foot.
Runners Lunge Kick. Start in a Runners Lunge Holding a Weight in front of your forward foot. Bend the elbow to lift the weight to your shoulders. Press through the front heel to lift to standing position. Kick the back leg in front of you. Return to starting position.
Hi Everyone! This is a 5 Minute Ab Workout Challenge. I found it surprisingly challenging for such a quick workout! You can pair this with a cardio workout, with a Sculpted Abs Challenge workout, or complete it as a workout on it’s own. I enjoyed the quick workout burst I got with this routine. I might try adding it into my mornings 2-3X per week before I go to work. I did a 4.7 mile run outside right before doing this workout. I am also posting a link to a cardio workout video below as an alternative if you would like to increase the workout intensity. I hope you enjoy the workout! See you tomorrow with a new one! Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing with the challenge. 🙂 Melissa
1. Frogger 2. Hip Lift Hook 3. Plank Leg Lift 4. Bicycle 5. Mountain Climber *You can repeat this workout if you are up to the challenge! Click HERE for a list of Cardio Workouts. or try: 15 Minute Cardio Cut-Up Workout
The Sculpted Abs Challenge continues. This workout combines cardio bursts with some great full body compound movements. Compound movements increase the caloric burn of workouts and improve your overall level of fitness.
I repeated this workout 2X last night. I would have loved to repeat it a third time, and pair it with a run, but I didn’t have enough time.
Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing with the challenge!
I’m back from my recent bout with a stomach virus and ready to continue the Sculpted Abs Challenge!
I incorporated several new moves in this workout, so if you’re not sure how to complete the new exercises be sure to watch the video to learn proper form.
You can repeat this workout up to 3X, and it’s a good one to pair with some cardio. I am easing back into working out after being off all week due to my illness so I only went through it once, but I am looking forward to another workout today.
Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing with the challenge! I have been seeing some great check in posts! Have fun! Melissa
One round of this workout takes 15 minutes to complete. This routine combines static and dynamic exercises to challenge your body and muscles in different ways.
I repeated this workout 2X and followed it with a 4 mile easy paced run outside.
I apologize for how long it took me to get the workout breakdown posted. Jesse and I have been suffering from a terrible stomach virus for the last several days. My stomach was bothering me during some of the ab portions of this workout, but the illness didn’t really strike until later in the evening.
I have barely been able to move all week, let alone workout. I am still not up to any exercise today, but I am hoping that tomorrow I will be able to start easing back into my normal routine. In the meantime check the list of exercises here: Sculpted Abs Challenge to continue with the challenge. I will be re-joining as soon as I am able!
Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing with the challenge! I have been seeing some great check in posts! Melissa
Hi Everyone! The Sculpted Abs Challenge continues! This workout is set up in a different format. I utilized a modified Tabata approach to the workout. The video, and a picture tutorial can be found below. Tabata workouts only take 4 minutes, but it is 4 minutes of 100% effort/intensity. The breakdown is 20 seconds of maximum effort, followed by 10 seconds of rest. This is especially effective on an exercise bike, treadmill, or on a track. This workout uses the same 20/10 formula. One round takes 12 minutes. Due to the complexity of the movements you can’t work at quite the same level of intensity as you would doing sprints or biking, so I repeated each movement 3X before moving onto the next exercise. If you want to try another Tabata style workout check out: Burn Baby Burn for a challenging workout tutorial. Have fun! Don’t forget to check in on Facebook, Instagram, or Twitter to let me know how you’re doing with the challenge! I have been seeing some great check in posts! Melissa
Equipment: Gymboss Interval Timer set for 24 rounds of 10/20 second intervals. *Repeat each exercise 3X before moving onto the next exercise.
1. Supergirl Pushups 2. Table Crunch 3. Dive Bomber 4. Down Dog Hop 5. Temple Tap Abs 6. Leg Circles (right) 7. Leg Circles (left) 8. Twisting Leg/Hip Lift
Supergirl Pushup: Extend Opposite arm and leg. Return to Plank. Push-up. Repeat on the other side.
Table Crunch: Keep the hips lifted and core tight. Bring the Knee up and Tap with your hand.
Table Crunch: Alternate Legs throughout the movement. Focus on keeping the hips lifted and back flat.
Dive Bomber: Starting in Down Dog position, bend the arms and lower your chest toward the floor. Press forward through the chest into an up-dog position. Bend the arms and lift the hips to return to starting position.
Down Dog Hop: Starting in Plank draw your knee in toward the nose, while keeping the core tight. Extend the leg back and up, while hopping on the standing leg. Return to plank and repeat on the opposite side.
Temple Tap Abs: Pull the core in tight. Lift the legs, and shoulder blades off the floor while keeping the core tight. Hands start at prayer position in the center of your chest. Tap your elbow toward the top corner of your mat, alternating sides.
Leg Circles: Lift the shoulder blades and legs, keeping the core tight. Start with the right leg and make circles, while keeping the lower leg as still as possible. The higher you lift the top leg the more challenging the movement becomes. Do three sets on the right, before moving on to the left side.
Twisting Leg/Hip Lift: Lift the shoulder blades and legs, keeping the core tight. Lift your legs and hips off the floor, trying to press your feet toward the ceiling. Keeping the core tight, lower your legs toward the left corner of the room. Return to center, hip lift, and lower your legs toward the right corner of the room. Try to keep you legs off the ground the entire time.
I hope you’re ready for a brand new workout! This is a full body workout. One round takes 15 minutes, and the routine can be repeated up to 3X. I went through this workout for time, but you can also choose to complete it for reps.
I followed this workout with a 5.5 Mile run outside. This was our first day back from our long weekend in the Dominican Republic, and I was glad that it was sunny here!
At the bottom of this page I have posted two workout challenge moves that I posted from Punta Cana.
I will be posting new workouts and challenge moves through the month, but this is a great reference list to bookmark and use so you never miss a day.
Below are 30 Different Core/Ab Focused Workouts. You can add any of these workouts to your normal routine or use them as your workout for the day.
As always, listen to your body. Even through this challenge is focused on the core I will be incorporating full body workouts throughout the month. A strong core is the foundation of your strength. Take rest days as needed throughout the month, and focus on making healthy food choices.
Don’t forget to have fun! You can check in with your progress during the challenge on Facebook, Instagram or Twitter. A strong core will make you more effective during all of your workouts!
This is a fun, but challenging Low impact Lower Body workout. It’s a great way to wrap up the Lower Body Challenge. Have you improved your reps or time on the Lower Body Fit Challenge?
I repeated this workout 2X tonight. I filmed the second round, so I was feeling it during the video! This one works the entire lower body from every angle, in multiple planes of movement. You will build functional strength, and lean, sculpted muscle with this routine.
Tomorrow I am starting the Sculpted Abs challenge. It’s going to be organized more like the 30 Day Challenge. I will post the details tomorrow, so be sure to check back.
1. Standing Kick Back (right) 2. Standing Kick back (left) 3. Leg Series (right) 4. Leg Series (left) 5. Plank Leg Lift (right) 6. Plank Leg Lift (left) 7. Chair Heel Pulse 8. Push-up Squat Reach 9. Cross Leg Hip Thrust (right) 10. Cross Leg Hip Thrust (left) Repeat 1-3X
