Five 30-Minute Home Workouts To Try This Week

Please follow and like us:

Hello Everyone!

We have around 1000 unique home workouts on this site, which can be overwhelming if you aren’t sure where to get started. So this week I put together a list of 5 home workouts to try this week. Having a schedule to follow can simplify your planning and help you stay on track.

Each of the workouts in this week’s schedule takes 30-Minutes and none of them require any equipment. Just have some space (and a yoga mat if you have one) and you are ready to go. You will find each full length workout video and the exercise breakdown listed below, as well as a link to the original workout breakdown and photo tutorial.

Let me know how you do with this week’s workout schedule and if you have a favorite workout on the planner this week!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness

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

Workout 1: Core + Cardio Burn – No Equipment Exercises

Original Breakdown: https://www.benderfitness.com/2020/05/total-core-and-cardio-workout-no-equipment.html

Leg/Hip Lift
Lunge Jumps
Side Plank Elbow Tao: Right
Side Plank Elbow Tap: Left
Side Scissor: Right
Side Scissor: Left
Side Plank Ankle Tap: Right
Side Plank Ankle Tao: Left
Double Hop Lunge: Right
Double Hop Lunge: Left
Plié Jump Side Kick: Right
Plié Jump Side Kick: Left
Warrior III Tap: Right
Warrior III Side Tap: Left
Down Dog Lift: Alternating
Side V-Up: Right
Side V-Up: Left
Knee Drop Boat
Push-up Jack
Sit Thru Burpees

Workout 2: Total Body, No Equipment 30-Minute Workout + Cool Down Stretch

Original Breakdown: https://www.benderfitness.com/2021/01/total-body-no-equipment-30-minute-home-workout-with-cool-down-stretch.html

Set your interval timer for 20 Rounds of 35/50.

Lateral Stretch to Elbow: Right
Lateral Stretch to Elbow: Left
Knee to Chest Squat: Right
Knee to Chest Squat: Left
Leg Extension to Elevated Squeeze: Right
Leg Extension to Elevated Squeeze: Left
Monkey (Pike) Pushup
Beast Rotation: Right
Beast Rotation: Left
Reverse Table Squeeze/Stretch: Right
Reverse Table Squeeze/Stretch: Left
Tricep Push-up: Right
Tricep Push-up: Left
Temple Tap Abs
Single Leg Reach: Right
Single Leg Reach: Left
Prone Scapular Glide
Prone Heel Press
Hip/Elbow Tap: Right
Hip/Elbow Tap: Left

Cool Down Stretch

Workout 3: Total Body HIIT

Original Workout Breakdown: https://www.benderfitness.com/2019/03/total-body-hiit-best-no-equipment-workout.html

Interval Timer: 28 Rounds of 10/50

Lunge to Knee: Right
Lunge to Knee: Left
Low Jacks
Pendulum Squats
Side Jumps
Mountain Climbers
Rock the Boat
Push-up Holds
Side Plank Knee Rotation: Right
Side Plank Knee Rotation: Left
V-Slip
Curtsy Lunge
Burpees
Beast Reach
Sit Thru
Super Swim
Heel Tap Plank
Side Plank Frogger
Reverse Plank Glute Tap
Cheek to Cheek Plank
Warrior III Heel Pulse: Right
Warrior III Heel Pulse: Left
Plié Lean: Right
Plié Lean: Left
Chair Pose Hop
Hydrant Heel Press: Right
Hydrant Heel Press: Left
Plank Press to Dolphin

*Cool Down and Finish with some Stretching

Workout 4: Total Body Low Impact Interval Workout (LIIT)

Original Breakdown: https://www.benderfitness.com/2018/10/total-body-no-equipment-workout-low-impact-interval-training-liit.html

Low Impact Burpee
Pendulum Squat
Runners Lunge Pulse – Right
Runner’s Lunge Pulse – Left
Crunch and Tap
Heel Tap Leg Lift
Side Plank Reach – Right
Side Plank Reach – Left
Hip Tap – Right
Hip Tap – Left
Leg Series – Right
Leg Series – Left
Elevated Leg Adduction – Right
Elevated Leg Adduction – Left
Sumo Push-up
Triceps Push-up – Right
Triceps Push-up – Left
Reverse Plank Step Out
Hip Thrust – Right
Hip Thrust – Left

Repeat 1-2X

Workout 5: Full Body, No Equipment

Original Breakdown: https://www.benderfitness.com/2019/09/30-minute-full-body-workout-no-equipment-great-results.html

Set Your Interval Timer for 23 Rounds of 35/45.

In/Out March
Cross and Swing-Right
Cross and Swing-Left
Butt Kicks
Alternating Toe Touch Reach
Jump Squats
Butterfly Glute Bridge
Warrior III-Right
Warrior III-Left
Low Jack
Burpee
Sumo Push-ups
Tricep Push-ups-Right
Tricep Push-Ups-Left
Rib Hug Plank
Side V-Up or Knee Up-Right
Side V-Up or Knee Up-Left
Heel Slides
Bird Dog-Right
Bird Dog-Left
Goddess Stretch
Lunge and Reach-Right
Lunge and Reach-Left

Repeat up to 3X.

Total Body Sculpt Workout #19: Thighs, Butt, Arms, Core and Cardio – Home Exercise Routine

Please follow and like us:

Hello Everyone!

Welcome to today’s total body workout. This is an amazing total body workout routine, that uses some unique and fun home exercise moves. The full length workout video is below and will take 40-Minutes to complete. When you finish the workout be sure to leave a comment letting me know if you had a favorite exercise.

I filmed this routine as part of Week 3 of my Fit and Fun Summer Run & Body Sculpt Challenge: https://www.benderfitness.com/2020/06/fit-and-fun-summer-run-body-sculpt-workout-challenge-week-3.html

The Benefits and Challenges of Home Workouts

I have been doing (and sharing!) home workouts for more than a decade now. It’s true what they say, time flies when you’re having fun, because I can barely believe that as I type it. I am a firm believer in the benefits of home exercise programs to get amazing results in physical fitness and improve overall health.

I love that I don’t have to account for driving time in my schedule, because I can change, workout, shower and be done.

However, home workouts are not without their challenges, especially with young children at home. As you can see in the photo above my kids love to join me during my workouts. Sometimes that means on their own mats working out next to me, and other times it means that they climb all over me as I exercise. Sometimes I have to modify to low impact exercise moves to make sure the workout is safe for a curious and snuggly child.

That said, I love knowing that my kids are seeing us set a healthy example in making movement a part of every day life. They get really excited when I bring out the yoga mats and let them join in on the fun. My son loves to tell me how much stronger and faster he gets from the exercises we do together.

Why Kids Need Exercise Too: An OT’s Perspective

It’s important to me that my kids see physical activity as a normal part of every day life. We incorporate movement breaks throughout the day on a regular basis. As an occupational therapist, I know that a lot of kids are being developmentally impacted due to not getting enough exercise and playful movement. Ask any teacher who works with young children how many times kids fall out of their chairs at school and you might be surprised by their answer. Children’s proprioceptive and vestibular systems are being impacted by a lack of physical activity.

What does that mean to a non-OT? Proprioception is the ability to know where your body is in space and in relation to the environment. The vestibular system regulates the internal sense of balance and helps a person maintain an upright position without falling over. These systems are especially sensitive to formation in the early years (birth to age 7).

The way that these systems develop is through movements like spinning, jumping, bouncing, climbing, swinging and going upside down. My son loves practicing cartwheels and headstands and my daughter loves to imitate his movements. Dance parties, yoga, playgrounds, even watching a tv show in an upside down position can help develop these systems. Kids like to move and it’s important for adults to encourage that and provide opportunities for playful movement.

*Side Note: Children with specific sensory or therapeutic needs should have an evaluation by a pediatric therapist. For some children spinning, jumping, swinging movements can be scary or overstimulating and they often benefit from an individualized program.

For Kiddos, I’m a big fan of Cosmic Yoga. It incorporates storytelling, fun and yoga movements. You can find Cosmic Yoga on Youtube or here: https://cosmickids.com. I also like Coach Josh on Youtube: https://www.youtube.com/channel/UCTU8A3yuFEw9fecpExufLcg or you can do a YouTube search for “Movement Breaks” or “Brain Breaks.”

What is your favorite part of working out at home, and what is challenging? I would love to hear your thoughts in the comments below.

Have fun today! I hope you enjoy this workout routine!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness

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. Lateral Hop
2. Plank Cross Step
3. Twisting Sumo Squat: Right
4. Twisting Sumo Squat: Left
5. Fighter Stance
6. Side Plank Leg Adduction: Right
7. Side Plank Leg Adduction: Left
8. Side Gorilla
9. Kneeling Side Heel Press: Right
10. Kneeling Side Heel Press: Left
11. Surfer
12. Lunge Pulse:Right
13. Lunge Pulse: Left
14. Squat Pulse
15. Breakdance Donkey
16. Angel Abs
17. Dive Bombers
18. Knee Drop Plank
19. Low Jack
20. Table Leg Abduction: Right
21. Table Leg Abduction: Left
22. Burpee
23. Bunny Hop Squat
24. Lunge to Knee: Right
25. Lunge to Knee: Left
26. Squat Jump
27. Forward/Back Kick: Right
28. Forward/Back Kick: Left

Legs and Abs Express: Quick Home Workout

Please follow and like us:

Hello Everyone!

Today’s workout is short and sweet. We are going for repetitions instead of for time. We have some amazing movements focused on strengthening the core, legs and glutes. This routine only includes 8 exercises, but you will still feel your body working and growing stronger.

My favorite move from this workout is the Extended Bridge exercise. It’s amazing for the glutes and hamstrings (the back of the thighs). I have very strong quadriceps (front of the thighs) and sometimes they try to take over movements that should be activating the back of the legs. Single leg exercises like this allow me to focus on the muscles that I want to activate. The mind body connection has been shown to improve the benefit of exercises. That means focusing in on the muscles that you are working and making sure they are active during the movement.

The routine can be completed for 1-5 Rounds, depending on how much time you have. I love short routines like this because it can be really difficult for me to get in a longer workout when work and life with kids is hectic. Breaking it down into short and accessible rounds means that I can get in a round or two and even come back for an extra round later in the day. All movement counts. So if you are busy aim for 5-10 minutes of movement. It will also help improve your energy and keep you alert though out the day.

Ten Years of BenderFitness

When I filmed this workout we had about 375 unique workout videos. Now we up closer to 1000! It’s a lot of fun to look back and see how much we’ve accomplished over the past 10 years of BenderFitness. I’m thinking of putting together a list of all time favorite exercises to celebrate 10-Years. So if you have a favorite routine that you always find yourself going back to please share it in the comments below.

Over the years I feel like I’ve gotten to know so many of you from your comments and check in posts. It’s truly a joy to workout with you and I hope you know how much I appreciate you continuing to show up.

For me, one of the most powerful things about looking back on ten years of home workouts is knowing that I still feel as strong and healthy as I did when I got started a decade ago. My running speed and endurance isn’t where it was before having kids because I struggle to find time to run these days, but overall I feel amazing. I don’t have aches and pains. I have the energy to run and play with my kids and I’m able to continue finding fun and new ways to stay active.

For those of you who joined BenderFitness more recently, when I first started in exercise I could barely run two blocks before I needed a rest break. That was in my early 20s. I am stronger and healthier now, and that has come exclusively from working out at home with you. So whether you are just getting started, or if you’ve been here for a while. Take a moment to reflect on how capable you are and what you want the future of your health to look like. Health is worth the effort because it impacts every single moment of your daily life.

To Buy this Tank: https://my-store-c67ce6.creator-spring.com/listing/benderfitness-gear?product=95

I hope you enjoy today’s Throwback Workout.

Let me know if you enjoyed this routine and how many rounds you got in. Do you prefer reps or time? I really like mixing it up, because it changes the dynamic of the workout challenge.

Have fun today!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness

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

Level 1: 10 reps
Level 2: 15 reps
Level 3: 20 reps

1. Toe Touch Situp
2. Extended Bridge (right)
3. Extended Bridge (left)
4. Bicycle
5. Deep Squat Lunge
6. Plie Heel Lift
7. Ab Clap
8. Forearm Plank Press

Repeat 1-5X

Quick 20-Minute Boot Camp Workout: Best No Equipment Exercises

Please follow and like us:

Hello Everyone!

I have a fantastic workout on our agenda today. This is a workout that I taught in one of my live classes a few years ago. It’s a great total body routine, with no exercise equipment needed. This routine incorporates cardio bursts, but if you are just getting started and building endurance you can also choose to use the cardio burst as rest time or marching in place for a low impact workout option. You will find the full length workout video and photo tutorial below.

When I taught this workout live we completed two rounds, plus a warm up and cool down. Today I am aiming to get in one round. I also teach a yoga class this evening, so one round will be perfect to get in some hard work and still be fresh for my students tonight.

My workout schedule has been a bit wonky lately due to being super busy and my youngest baby being in a snuggle phase.

Martial Arts Training

Watching Maverick’s karate class. His flexibility increased so much (his head is touching the floor in the photo)

We also have belt testing for our martial arts class next week. That means demonstrating our basic skills (kicks, punches and blocks), knowing our forms (choreographed movement sequences that progress with each belt level), one step sparring techniques and free sparring techniques. So I am being sure to get in daily practice for each of those skills. If you want to know more about starting martial arts as an adult you can read here: https://www.benderfitness.com/2022/02/starting-martial-arts-as-an-adult.html

Overall, we are staying healthy and happy here in the Bender household. In addition to karate we practice frequent movement breaks with the kids to help them have fun while staying active. It’s wonderful to see our kids enjoying physical activity as much as we do.

I’m still working on figuring out the best/most balanced schedule for work, training, filming, family life, etc. Anyone who says it’s easy to balance all of these things is either lying or has an amazing support system with great availability. We have wonderful family support, but everyone works and my sisters also have children, so we don’t want to overburden anyone. My husband and I tend to attempt to carry as much as we can independently.

I have a tendency to never ask for help, but that is a skill that I’ve been working on for the past year. While it’s wonderful to be competent enough to handle everything on your own, it’s amazing to have enough support that you don’t need to.

I hope you enjoy today’s workout! Let me know what you thought about it in the comments and how many rounds you got in. If you have any tips on how you find balance in your life, please share them below!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness

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 15 Rounds of 30/50.
Cardio: Jump Rope, Rope-less Jumping or High Knees.

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

Starting Martial Arts as an Adult

Please follow and like us:

Have you ever considered starting something new, but didn’t follow through because you thought you were too old? If you answered “yes” then you’re probably ready for a shift in your mindset. There is no age limit on learning new things. I firmly believe that pursing new interests and learning new things helps to keep people mentally spry.

As Betty White once said, “Don’t try to be young. Just open your mind. Stay interested in stuff. There are so many things I won’t live long enough to find out about, but I’m still curious about them.” Everyone knows, curiosity is best fed with learning.

Last summer we signed our son up for Martial Arts. As a parent it appealed to me because it combines physical and mental training, as well as flexibility. As my husband and I watched our son in classes we both thought it looked like a lot of fun. The instructor, Master McClements, was very good, while also being very kind and patient.

Watching our son start Martial Arts

After watching our son during a few classes we inquired about adult lessons. We started with private lessons to prepare us to join the adult classes. We needed a foundation of skills before we were ready for a group lesson.

Having a background in fitness helped us to catch on quickly, however, I was happy to see a variety of skills sets and ages in the class. Master McClements told us about a student he was training who started Martial Arts in his 70s as a way to manage Parkinson’s symptoms. My husband and I are both Occupational Therapists and we work with the geriatric population. We have both read a significant amount of research on the benefits of exercise for Parkinson’s and I was impressed by our instructor’s ability to modify and teach for multiple skill levels. I share this as a reminder that a good martial arts instructor will be able to teach you at any age and skill level. Different martial arts forms have different focuses.

Do Your Research

Do a little bit of research into your local dojos to see what each form is focused on. For example:

-Tang Soo Do (the primary training style we are learning) is primarily a standing martial art with less focus on grappling and a combination of hand and leg techniques. You learn both defensive and offensive skills. You learn both the art of the forms and the application. (*Our instructor is also studying Jiu Jitsu so we also get some additional instruction incorporating some of these techniques).
–Brazilian Jiu Jitsu is focused more on grappling, ground fighting techniques and submission holds.
–Taekwondo is often recognized for it’s kicking techniques, but also incorporates hand techniques. Many schools focus on competitions and this style is also an Olympic event.
–Capoeria utilizes a unique combination of movements that combines ground positions, acrobatic techniques and sweeping motions.

This is not an exhaustive list. There are many forms of martial arts and often Master instructors learn more than one form, which influences their teaching style. Also, I am at the beginning of my learning process, so the descriptions above are very simplified.

What to Expect in Class

Competing at the Joe Goss Karate Invitational Tournament one month after starting my training.

All teachers run classes a bit differently, and I am sure this is even more evident when you compare different martial art styles. Our classes always start with a short breathing meditation and a warm-up. I like to get to class a little early for a longer warm-up and stretching session.

In class we line up according to rank, with the more senior students in the front and newer students in the back. Our classes vary from performing basic kicking and punching techniques across the floor, practicing forms (a traditionally choreographed sequence of movements), sparring, and learning specific techniques such as safe falls, self defense, and sometimes board breaking techniques.

Remember, as a new student it can be humbling to realize how much you don’t know. Everyone starts with zero knowledge. Be open to learning and receiving feedback on your progress.

I asked my husband (Jesse) what he would most like to share about class. He said that it’s a phenomenal way to combat spending so much time seated for work. It’s helped him to achieve focus on flexibility. He’s a runner and isn’t a fan of stretching, but getting his kicks higher and keeping his body healthy through martial arts has inspired him to be more consistent with his stretching routine. It’s also helped him with meditation. He struggles with seated meditation, but is able to achieve a meditative state while practicing martial arts movements. It also helps him to manage stress and any pent up aggression in a healthy format.

I am especially partial to the self defense techniques. I like knowing that I am learning foundational skills to protect myself if I ever find myself in a scary position. As a female and a runner I am always aware of my surroundings and my safety. Almost every female runner (and some male runners) I know have experienced harassment while out on a run. While nothing can make me immune to harassment (until the people doing the harassing stop) I feel better having some knowledge and techniques to fall back on.

Tournaments

Tournaments are optional, and aren’t a mandatory part of our training. When we first started training and Master McClements mentioned competing in a tournament I didn’t know if it was something I was interested in. However, a month after we started training Jesse and I competed in our first tournament. The tournament was separated into divisions based on age, gender and belt rank. The grand championship was a competition of the winners from each category and was not divided by age or gender.

Jesse competed in board breaking and forms, and won Gold for Breaking and Silver for Forms. I competed in board breaking, forms and sparring. I won gold in forms and board breaking, and silver in sparring. I also qualified for the Grand Championship competition and was the overall winner.

It was a very fun experience, and I learned a lot by seeing people with different backgrounds competing.

Our dojo did very well overall in this tournament.

Continuing Training

Jesse and I are still beginners in our learning. At 7-months of practice we have both progressed from White Belt to Yellow and are currently Orange Belts. Soon we will be testing to be promoted to the next belt level (Orange with a white stripe). That means performing specific forms, sparring techniques and completing specific board breaking techniques.

I look forward to progressing the skills that we are learning. It’s a lot of fun, and a unique and new challenge. I also love that it’s something we can do and practice as a family. My husband and I have fun Martial Arts date nights complete with sparring techniques. We also practice at home with our son, and our daughter is already starting to imitate some of the movements.

If you have any specific questions about what it has been like to start martial arts as an adult, please let me know in the comments below.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness

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

Bender Boot Camp Workout

Please follow and like us:

Hello Everyone,

Today’s workout is a fun throwback routine. I filmed this workout when I was training for my first NPC fitness competition. I competed in the Bikini Category. This routine is body weight and doesn’t require any equipment. I combined some timed exercises with repetition exercises.

I like the challenge of both exercise formats because they work your body differently. Of course, you also have the option of completing this workout for time. Just scroll through the video to learn all of the exercises and set your timer. When done for time this routine will take 20-minutes. With the repetitions it took me approximately 25-minutes to complete. As always, the workout video and the breakdown of each exercise is listed below.

Challenge yourself during this workout routine. Challenge is where you grow physically and mentally stronger. You gain more than just physical strength and endurance. You gain mental fortitude as you learn how much you are capable of pushing yourself. Often the brain tells you to quit a workout before your body does. Training will help you increase both your mental and physical endurance.

Of course, you should always be listening to your body as well. There is a line between pushing ourselves and pushing to the point of injury. So modify as needed, but learn to recognize when you need a break and when it’s time to push yourself just a little bit harder. One of the most important skills you can have is the ability to check in with yourself physically and mentally and recognize what you need on a given day.

BenderFitness Gear

I finally added a BenderFitness shop, with some comfortable workout clothes. If you want to rock a cropped hoodie or workout T-shirt or Tank check out my shop here: https://my-store-c67ce6.creator-spring.com

I hope you like today’s workout! Let me know in the comments what you thought about this routine.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness

PPS 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.

Beginner: 10 reps, 30 seconds timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
Or: Go for Max Reps during each 50 second interval, with 10-20 seconds of rest between exercises.
Round 1:
1. Jumping Jacks
2. Frogger Hip Thrust
3. Pendulum Squat
4. High Knees
5. Side Plank Hip Lift (right)
6. Side Plank Hip Lift (left)
7. Jump Squat
8. Temple Tap Abs
9. Burpee
10. Russians

Round 2:
1. High Knees
2. 1 Leg Hip Thrust (right)
3. 1 Leg Hip Thrust (left)
4. Lunge Kick (right)
5. Lunge Kick (left)
6. Mountain Climbers
7. Twisting Situp
8. Plank Crunch
9. Prone Heel Tap
10. High Knees

Total Body Sculpt #18: Arms, Legs, Butt and Ab Workout. 40-Minute Exercise Routine.

Please follow and like us:

Hello Everyone!

Welcome to today’s workout routine. We have a fantastic, equipment free workout on the agenda for today. This routine will take 40-Minutes to complete. We have some fun moves in this workout, so be sure to let me know in the comments if you have any favorites.

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

I filmed this workout as a part of the Fit and Fun Summer Run & Body Sculpt Workout Program (6-weeks of awesome workouts!). You can find the full workout series here: https://www.benderfitness.com/body-sculpt-1-mile-run-challenge-6-week-home-workout-program

Overcoming Challenges

The quote above is from the author of one of the most powerful books that I have ever read. Man’s Search for Meaning by Viktor E. Frankl. I highly recommend this book. It’s a powerful read about creating meaning through the most difficult and impossible circumstances.

Lately, I have felt the weight of many circumstantial challenges (none of which are nearly as monumental as Viktor Frankl’s experience of being in a concentration camp during the holocaust). It has taken a very intentional effort to change my mindset during these challenges. As human beings we have the ability to see nuance in situations. We can take anger and find a reason to feel compassion. It is not always easy, but it feels so much better internally to practice compassion than it does hatred.

The mental approach that you use can define or change the way you look at any situation. Health is only partially a physical practice and experience. It is also mental, emotional and spiritual. To find balance it’s important to address and practice each of these areas of health. Remember, it’s easier to practice these things when life is going smoothly. When you practice your mental approach during easier times it also makes it easier to apply to life’s challenges. When our stress level increases all of our coping mechanisms need to work harder to achieve their job of letting us be okay. We may not be able to control every situation that life throws at us, but we can choose how we react to it.

I have included a link to this book. If you have a book recommendation that you would like to share please let me know in the comments below.

This is an associate link, which means BenderFitness makes a small profit if you purchase through this link. There is no impact on price of the book.

Bonus Practice Challenge:

In addition to today’s workout, I encourage you to examine a thought or behavior pattern that is causing you distress. Sometimes it’s something small that has become so routine we don’t even notice, like criticising something about yourself every time you look in the mirror or berating yourself for making simple human mistakes. Sometimes it’s something bigger, like dedicating a ton of mental and emotional energy to something you have no power to change. When you catch yourself engaging in this pattern of behavior choose to stop it in it’s tracks. You can do this by rephrasing the thought to something positive or by deciding that in this moment you are going to dedicate your mental energy to something you do have the power the change.

Note: I am not telling you to ignore problems that need a resolution. I am telling you that you have the power to direct your thoughts in directions that help you work through problems and to create more positive experiences in your life. It isn’t easy, and it takes practice, but so does showing up for your workouts every day. The work that we put in toward our health isn’t just a physical practice.

Do you have a useful way for overcoming harmful patterns of behavior or thought? Please share it in the comments below!

I hope you like today’s workout,

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness

PPS 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.

The Workout:

1. Jumping Jacks
2. Knee Drop Starfish
3. Alternating Hip Thrust
4. Criss Cross Jump Squat
5. Temple Tap Abs
6. Burpee
7. Leg/Hip Lift
8. Warrior III: Right
9: Warrior III: Left
10. Goddess Twist
11. V-Slip
12. Rotating Plank
13. Pendulum Squat
14. Mountain Climbers
15. Superman
16. Long Jump with Run Back
17. Spiderman
18. Rib Hug Push-ups
19. Donkey Kick
20. V Roll Up
21. Bear Crawl
22. Reverse Plank Step Out
23. Superman V-Up
24. Tricep Pushup: Right
25. Tricep Pushup: Left
26. Rock the Boat
27. Warrior II to Side Angle
28. Warrior II to Side Angle

Total Body Sculpt #17: Cardio, Core, Legs and Butt – Low Impact Workout

Please follow and like us:

Hi Everyone!

This 40-Minute Total Body Workout is Low Impact and doesn’t include any jumping. But that doesn’t mean you aren’t about to get in a fantastic, full body exercise routine. You don’t need any equipment for this workout. Keep some water handy and you are ready to go. You will find the full length workout video below, in addition to the workout breakdown.

I hope that you are ready for a fun challenge. Push yourself, sweat, breath heavy, grow stronger. You build strength when you push yourself. Aim to get in as many reps during each interval as you can. If seeing numbers helps motivate you, grab a notebook and jot down the number of reps that you get for each exercise. Come back to this workout in a couple of weeks and try to increase the reps that you get in. That will help you see your fitness level improving as you continue your workouts.

This routine is from Week 3 of my 6-Week Fit and Fun Body Sculpt + Summer Run Challenge. You can find the other workouts here: https://www.benderfitness.com/2020/06/fit-and-fun-summer-run-body-sculpt-workout-challenge-week-3.html

I am currently working on filming new workouts so be sure to come back for the newest videos and workout schedules. I have been taking workout requests on my Facebook and Instagram pages. So if there is a specific workout style or workout length you would like to see head over and let me know.

Don’t forget to tell me in the comments if you had any favorite workout moves from this routine. I hope you enjoyed today’s workout.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness

PPS 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.

No Equipment, Low Impact workout. You can increase the intensity by varying the Cardio. Marching in Place. Burpees, Jump Rope, Mountain Climbers, or you can stick to High Knees with me.

1. Warrior III Touch: Right
2. Warrior III Touch: Left
3. Thriller Clap: Right
4. Thriller Clap: Left
5. Beast Pulse
6. Squat Heel Lift
7. Hydrant: Right
8. Hydrant: Left
9. Down Dog Heel Pulse: Right
10. Down Dog Heel Pulse: Left
11. Leg/Hip Lift
12. Angel Abs
13. Elbow Tap Side Plank: Right
14. Elbow Tap Side Plank: Left
15. Plank Tricep Tap: Right
16. Plank Tricep Tap: Left
17. Reverse Plank Glute Tap
18. Superman
19. Sit Thru
20. Alternating Down Dog Toe Tap
21. Crab Toe Touch Hip Press: Right
22. Crab Toe Touch Hip Press: Left
23. Goddess Reach: Right
24. Goddess Reach: Left
25. Side Angle Twist: Right
26. Side Angle Twist: Left
27. Rock the Boat
28. Dive Bomber

15-Minute Full Body Workout with No Equipment

Please follow and like us:

Hello Everyone!

Welcome to a fantastic total body workout, that requires no exercise equipment. This full body routine will work all of your muscles. I hope you are ready to make a healthy decision and get in an amazing workout! You will find the workout video and photo tutorial below.

We have some fun new exercise moves in the routine today. If you have a favorite let me know in the comments below so I can be sure to bring it back for future workouts.

This workout can be done on it’s own, stacked with another workout or paired with a run. I finished the workout with a 3-mile run. In the video I said that I was going to top off this routine with a 1-mile run, but I felt fantastic once I got moving so I opted to keep running.

Goal Getting and Setting

Each week I like to set my goals on Sundays and check in with my progress on Wednesday. Over the weekend I review what I did and think about my goals for the week ahead. The mental check points can help me stay on track or get back on track if I’ve had a few off days. One of the goals that I set for myself this week was adding 3 Runs into my workout schedule. So far I have done 1/3.

A friend shared the quote pictured above: “Success doesn’t come from what you do occasionally. It comes from what you do consistently.”

This is probably the most important part of developing healthy habits. It’s not about perfection, or never missing a day. It’s about your overall consistency. It’s making the decision to show up again even if you’ve missed a week straight (or longer!) of working out and eating nutritious meals. Those things are small moments in the course of your life. You need to consistently and routinely make healthy decisions. Every small decision counts, and that creates big progress.

Be kind to yourself as you create these habits and KEEP COMING BACK.

Do you have a trick or tip that helps you stay consistent? Share it in the comments below!

I hope you enjoyed today’s workout.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness

PPS 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.

The Workout:

Workout Breakdown

High Knee Skip
Kneeling Reach: Right
Kneeling Reach: Left
Plank to Crab: Right
Plank to Crab: Left
Goddess Heel Lift
Single Leg Chair to Warrior III: Right
Single Leg Chair to Warrior III: Left
Cheek to Cheek Plank
Crunch to Single Leg Bridge: Right
Crunch to Single Leg Bridge: Left
Plank Crunch
Clam: Right
Clam: Left
Butterfly Bridge

Repeat for up to 3 Rounds

15-Minute: Full Body, No Equipment Interval Workout

Please follow and like us:

Hello Everyone,

Welcome to today’s workout and the start of a brand new year. As I write this, it is the first day of 2022. I have no idea what the year ahead will bring, a fact that has been emphasized by the craziness of the last two years.

I found 2021 more challenging than I did 2020, however, there was also a lot of beauty and lessons that I learned over the last year. There is something about a brand new year that makes me feel reflective. I haven’t solidified any intentions for the year ahead, other than getting back to blogging and BenderFitness with more consistency. My life and work over the last year really put my training and blogging on the back burner. Sharing here is so important to me though, and I missed it deeply.

Some of the lessons that I am carrying over into the New Year:

If you do everything without accepting any help you will wear yourself out physically and mentally. You don’t have to carry every load without rest if you have a support system who is willing and eager to help. (Some people don’t have a support system at all and that is an entirely different story).
Pay attention to those who reach out to you when you are in need. Sometimes those who make the effort will surprise you, and those who don’t will shock you. There is a lesson in both.
Do something or learn something for no reason other than that it brings you joy.
Show and tell the people you love how you feel.

There are a lot of things that I want and need to focus on this year when it comes to achievements and checking things off of my To Do list. I feel like I need to get my mental energy in the right place to be successful with these endeavors. My physical and mental energy are very linked, so I am going to start by focusing on daily movement and getting back into a routine. My baby is in a phase where she wants to be touching me 100% of the time so getting in movement often takes conscious effort and intention on my part. She gets her own yoga mat and often becomes an active participant in my workouts.

Today’s Workout

Today’s exercise routine requires no equipment, and is a great Total Body Workout. You will find the full length video breakdown below (a quick, stretching cool down is included in the video). You will also see the photo tutorial. I included some directions for low impact alternatives during the video, but if you have questions don’t hesitate to ask in the comments below.

I did one round of this workout and followed it with a 1-mile run on the treadmill. Running is something that I love, but haven’t had enough time to participate in consistently. I plan to add some short 1-mile runs into my routines to get back into the running habit and re-build some speed.

So Tell Me…

Are you setting goals for yourself to start the new year? I would love to hear them! I find it useful to make a list of habits that I am leaving behind, as well as things I would like to add into my life for the new year. When I finish my list I will be sure to share it.

Have a wonderful day, and I hope you enjoy this workout!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness

PPS 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.

Post Workout and Run. Sweaty, Frazzled and Happy!

15 Minute Total Body Interval Workout- No Equipment exercises you can do anywhere.

1. Jumping Jacks

2. Open Hip Heel Press: Right

3. Open Hip Heel Press: Left

4. Burpee Front Kick

5. Lunge Jump

6. Reverse Plank Leg Lift

7. Elbow Tap Side Plank: Right

8. Elbow Tap Side Plank: Left

9. Leg Circle Abs: Right

10. Leg Circle Abs: Left

11. Half Sit Thru: Right

12. Half Sit Thru: Left

13. Pendulum Hops

14. Crab Toe Touch: Right

15. Crab Toe Touch: Left

Repeat or Cool Down

*Always consult a doctor before starting a new exercise program.

Total Body Sculpt #16: Full Body Workout: Arms, Legs, Core and Glutes. 40-Minute Exercise Routine

Please follow and like us:

Hello Everyone!

Today’s workout is a Total Body exercise routine. The full workout will take 40-minutes and incorporates strength exercises with cardio movements to improve your overall fitness as well as your cardiovascular endurance and efficiency. This workout is from Week 2 of my Total Body Sculpt + 1-Mile Run Workout series. You can find the additional workouts here: https://www.benderfitness.com/2020/06/fit-and-fun-summer-run-body-sculpt-workout-challenge-week-2.html

You will find the workout video and full breakdown list of exercises below. I incorporate two plyometric exercises, but this can easily be adjusted to be a low impact/non-jumping workout routine.

In order to make this routine low impact you will need to adjust two exercises: Froggers and Long Jump. Both exercises can be done with stepping instead of jumping. Remember, there is always a way to modify a workout to suit your needs.

Today, as a bonus to our workout I encourage you to practice kindness through both words and actions. Reach out to someone who could use a kind word or do something that you don’t have to simply to add some kindness into our world.

Small acts of kindness can go a long way and have a significant impact on someone else’s day. Plus, it will make you feel amazing too.

I firmly believe that health is not only a physical journey, but also a mental, emotional and spiritual journey as well. When we find balance in each of these areas is when we feel our best.

Wishing you a beautiful day, and I hope you enjoy today’s workout.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness

PPS 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.

The Workout:

*In the video I say this is all low impact, however there are two plyometric moves: Froggers and a Long Jump, to make this workout low impact step into froggers instead of jumping, and Step instead of jumping for the long jump.

1. Sumo Squat
2. In/Out Squat
3. Baby Bear Crawl
4. Superman
5. Rotating Push-up
6. Walk the Plank + 7 Froggers
7. Reverse Lunge to Long Jump
8. Plank Crunch
9. Side Plank Reach: Right
10. Side Plank Reach: Left
11. Plank Knee Twist
12. Squat to Side Leg Lift: Right
13. Squat to Side Leg Lift
14. Plié Squeeze to Lift
15. Single Leg Toe Tap Squeeze: Right
16. Single Leg Toe Tap Squeeze: Left
17. Burpees
18. Foot Slide Squat: Right
19. Foot Slide Squat: Left
20. T-Sit Reach
21. Hydrant: Right
22. Hydrant: Left
23. Beast (pulse optional)
24. Goddess Twist: Right
25. Goddess Twist: Left
26. Warrior III: Right
27. Warrior III: Left
28. Chair Calf Raise

Gambit is cheering you on today! Have a great workout and then enjoy some lovely relaxation!

Arms, Shoulders and Back: Tabata Style Workout

Please follow and like us:

Hello Everyone!

Grab your dumbbells for this quick upper body workout. This quick home exercise routine will work your arms, shoulders and back. The intervals are short: 20-seconds of maximum repetitions followed by 10-seconds of rest, but you will really feel the burn as you build strength and endurance.

You will need a little bit of equipment: a chair and two dumbbells. If you don’t have dumbbells grab something to add a little resistance to your workout.

Each section of this workout routine will take 4-minutes with a short break in between segments. Because each section is only 20-seconds you can really push yourself to get in maximum repetitions (still with good form!) because your muscles will experience less fatigue during your workout.

I used two 12-pound dumbbells during this workout routine. You want to choose a weight that will challenge you, but that you can complete the full set of reps with good form. The last couple of reps should feel tiring.

Keep some water handy to stay hydrated and quench your thirst in between rounds.

You can do this workout on it’s own, repeat it or pair it with another workout. I love these quick and efficient workout routines, because it’s so much easier to fit into a busy schedule, but you still get fantastic fitness results.

If you want to learn a little bit more about Tabata workouts, check out this study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772611/

Have fun, and let me know what you think of the workout!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

1. Decline Pushup
2. Dips
3. Incline Push-ups
4. Forward Punches

1. Curls
2. Bent Over Row: Right
3. Bent Over Row: Left
4. Tricep Drop

1. Lateral Raise
2. Forward Raise
3. Shoulder Press
4. Upright Row

Home Workout Schedule: 5 Different Home Workouts

Please follow and like us:

Hello Everyone,

We have some fun workouts on our planner this week.

If you are in my Home Workout challenge group on facebook we are progressing to Week 2 of my Fit & Fun Run and Sculpt Challenge. We start the week with running and progress into some great Total Body Workouts and Bonus Burn workouts paired with runs.

You can find those workouts here: https://www.benderfitness.com/2020/06/fit-and-fun-summer-run-body-sculpt-workout-challenge-week-2.html

For those of you who aren’t doing the 6-Week Challenge you will find our weekly workout schedule below. Some of my favorite workouts are on this week’s list, plus a workout that I recently filmed on Facebook Live. The new one is on our schedule for Day 2 and I really loved this routine. It was a lot of fun.

Let me know what you think of the workouts on this week’s list! I’m looking forward to exercising with you and bringing you more fun, new workouts.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

Weekly Workout Option (for those not doing the Fit & Fun Run and Sculpt Challenge:

Workout 1:

15 rounds of 10/50.

1. Jump Rope (or Ropeless Jumping)
2. Squat Jump
3. Tuck Jump Burpee
4. Bridge Hopper (right)
5. Bridge Hopper (left)
6. Frogger
7. Warrior Lunge Jump
8. Speed Skater
9. Mountain Hopper
10. Tap & Punch Squat Jump
11. High Knees Burpee
12. Down Dog Hop
13. Wide Leg Frogger
14. Lunge Jump
15. Russian Kicks
Repeat 1-3X

Workout 2:

March of High Knees
Floating Leg Lift: Right
Floating Leg Lift: Left
Heel Reach Jump Squat
Floating Leg Abduction: Right
Floating Leg Abduction: Left
Cross Kick Burpee
Forearm Beast Twist: Right
Forearm Beast Twist: Left
High Knee Skip
Sit Thru Hop
Side Hop Heel Press
Reverse Bow Twist
Low Hop Sumo Twist: Right
Low Hop Sumo Twist: Left

Cool Down or Repeat

Workout 3:

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

Repeat 1-3X

Workout 4:

1. Squat
2. Wall Sit Leg Lift (right)
3. Wall Sit Leg Lift (left)
4. Around the World Lunge (right)
5. Around the World Lunge (left)
6. Step-Up (right)
7. Step-Up (left)
8. Split Squat (right)
9. Split Squat (left)
10. Sit to Stand (right)
11. Sit to Stand (left)
12. Side Step Up Lift (right)
13. Side Step Up Lift (left)
14. Goddess Squat Reach (right)
15. Goddess Squat Reach (left)

Workout 5:

Intervals: 15 Rounds of 30/50.

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

*30 Second Cardio Burst Between Each Exercise:
My Cardio Selection: Exercises 1-5: Mountain Climbers, Exercises 6-10: High Knees, Exercises 11-15: Mountain Climbers

Twisting Sumo Squat
Balanced Pendulum-Right
Balanced Pendulum-Left
Warrior III-Right
Warrior III-Left
Shoulder Tap Pushup
Spiderman Side Plank-Right
Spiderman Side Plank-Left
Tricep Pushup-Right
Tricep Pushup-Left
Angel Abs
Side V-Up-Right
Side V-Up-Left
Rock the Boat
Super Swim

Repeat 1-3X

Full Body Workout + Cool Down (No Equipment Exercises)

Please follow and like us:

Hello Everyone!

Welcome to a fantastic, total body workout. You don’t need any equipment to complete this exercise routine. We start with a warm-up, progress into the workout and finish with a cool down.

I had some issues with the video that I filmed, so I decided to do this workout as a Facebook Live. It was a lot of fun doing this routine with everyone, and I am planning to have more consistent facebook live workouts in the future.

This exercise routine incorporates a lot of fun, body weight exercises. I also show low impact modifications for any of the jumping and hopping movements. Remember, it’s important to listen to your body. It should feel challenge. If you need a modification there is always a way to activate the same muscle groups while making a movement lower impact. The full length workout video and photo tutorial are below. This routine definitely activated some muscles in ways that I haven’t worked them in a while. I was deliciously sore after going through this routine.

Let me know in the comments what you thought of the workout and if you enjoyed the live format.

In other news, Jesse and I are continuing our Martial Arts journey. We are studying Tang Soo Do and are currently yellow belts. It’s a lot of fun taking on a new fitness and learning adventure together. We love to have active date days. We are both family people so we spend the majority of our time together with our kids, but it’s nice to have time that we spend together as adults outside of our house.

We have been prioritizing having quality time together as a couple since I was hospitalized back in May with a kidney stone. Over the past year I had been exhausted and burned out from taking care of everyone and everything and having four quiet days in the hospital made me realize how important it was to re-establish a more healthy life balance.

Remember, health isn’t just physical or getting in your exercise. It’s physical, mental, emotional and spiritual. When all of those things are in balance we feel our best to the full meaning of the word.

Much love, and I hope you enjoy today’s workout!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

Warm Up

March or High Knees
Floating Leg Lift: Right
Floating Leg Lift: Left
Heel Reach Jump Squat
Floating Leg Abduction: Right
Floating Leg Abduction: Left
Cross Kick Burpee
Forearm Beast Twist: Right
Forearm Beast Twist: Left
High Knee Skip
Sit Thru Hop
Side Hop Heel Press
Reverse Twist
Low Hop Sumo Twist: Right
Low Hop Sumo Twist: Left

Cool Down

5 Free Home Workouts to Try This Week

Please follow and like us:

Hello Everyone!

Welcome to this week’s workouts! This week we have two options. You can join me in repeating my 6-Week Workout + Mile Run Challenge or you can go through the weekly recommended workouts. Pick whichever suits your goals best. Both are great workout options. Figure out which program you will stick to and be consistent with.

A huge part of sticking to a workout program is figuring out what you enjoy and what makes you feel good/accomplished. We are trying to establish a consistently healthy routine, not force our bodies to do something we hate.

In my Home Workout Group on Facebook we are going through the 6-Week Challenge. The 1-Mile Run challenge is a great way to incorporate running workouts, which are hugely beneficial to overall fitness, without spending a ton of time hitting the pavement.

I start teaching a Jogging Kinesiology course in a few weeks and I need to get myself back into running consistently before the class starts. I’m a big fan of practicing what I preach, so I prefer to apply the concepts that I am teaching to my own life and workouts.

Let me know in the comments which workout option you selected.

Have fun!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

Option 1: Five Workouts To Do This Week

Workout 1: 30-Minute Total Body Workout with No Equipment.

Total Body, No Equipment: 30-Minute Home Workout with Cool Down Stretch

Workout 2: Core + Cardio Workout.

12-Minute Ab Toning Workout + 10-Minute Cardio Fat Burning Workout

Workout 3: No Equipment Lower Body Workout (No Jumping).

No Equipment Lower Body Workout: 16-Minutes Per Round – No Jumping

Workout 4: Yoga Strength and Stretch.

Yoga Strength & Stretch Workout: 20 Minute Flow for Long, Lean Muscles

Workout 5: 21-Minute Total Body Workout with Dumbbells.

21-Minute Total Body Workout with Dumbbells

Option 2: Body Sculpt + 1-Mile Run Challenge

Suitable for those who want to become stronger, faster and run a faster mile time. This is a great full body fitness program that combines strength and cardiovascular health.

Fit and Fun Summer: Run & Body Sculpt Workout Challenge: Week 1

Ultimate Lower Body Burn: Melissa Bender & Sean Vigue Workout Fusion

Please follow and like us:

Hi Everyone!

I have a fantastic throwback workout on the agenda for you today. This workout is all about the Lower Body. First you get in an interval workout with me, and then you move onto a yoga flow with Sean Vigue. I really love this workout combination and the unique physical challenge that it presents. When you give it a try please let me know what you think about the combination. As always, the full length workout video and photo tutorial is below. You don’t need any equipment to complete this workout.

Sean and I have done several collaborations, and he has his own YouTube channel full of fantastic yoga and Pilates workouts: https://www.youtube.com/SeanVigueFitness

Working on Filming New Workouts! This move is a Low Hop Sumo Twist.

I am working on filming brand new workouts, but ran into some technical glitches. I filmed a Total Body Workout today (twice!) and when I went to add interval timers and captions to the video the whole thing glitched. I realized there was an issue at the end of the first round because the camera froze, so we immediately reshot the whole thing, but the playback on the second video stuttered and froze as well.

I am not sure what the camera issue is, or if we need to replace our filming equipment and software, but we are actively working on the problem. I’m feeling strong, happy and ready to film and I will not let this derail me. I might end up hoping on Facebook Live to share this workout, so keep an eye out there: www.facebook.com/MelissaBenderFitness

In the meantime, thanks for bearing with me as I share some throwback workouts and get back into the groove of filming regularly.

I have so many fun workouts planned. I can’t wait to share them with you!

Behind the scenes, I am still progressing with Martial Arts, teaching a Yoga kinesiology course at the University I teach for, and will be starting a jogging course in a few weeks. Jesse and I recently tested for our Yellow belts and are progressing with our training. I’m really enjoying the process and learning new skills.

If I had the time and money I would spend my days learning so many new things: ballroom dancing, foreign languages, guitar, piano, take an adult gymnastics class and continue my private ballet lessons (my instructor started law school so I stopped that a couple years ago)….my imagination goes wild as I think about all of the amazing things out there to learn. Time is absolutely precious my friends. If there is something you want to learn or try go for it.

If you could try something new what would it be? Let me know in the comments!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

In/Out Squat
Pendulum: Right
Pendulum: Left
Double Curtsy: Right
Double Curtsy: Left
Modified Pistol Squat: Right
Modified Pistol Squat: Left
Half Moon Pulse: Right
Half Moon Pulse: Left
Warrior III: Right
Warrior III: Left
Hydrant Extension and Tap: Right
Hydrant Extension and Tap: Left
Leg Series: Right
Leg Series: Left

Finish with Yoga with Sean Vigue

Lower Body Workout with Cool Down – No Equipment Home Exercises

Please follow and like us:

Hello Everyone!

It has been far too long since I last posted a new workout. So here is a new Lower Body Home Workout with a Cool Down. You don’t need any equipment for this workout so have some water handy and you are ready to go. At the end of the workout, I included a cool down stretch. Let me know if you liked having a cool down at the end of the workout, or if you prefer to do your own stretching.

During the workout challenge yourself to use great form while getting in as many reps as you can. You will find both the full length workout video and the photo tutorial of exercises below.

Life in the Bender Household:

I’ve been MIA when it came to filming new workouts. I’ve mentioned a few times here and on social media accounts that it’s been a rough year. I believe that is true for many people, with the stressors of living through a pandemic. It’s especially true for us as a family of healthcare workers.

When I was in the hospital with a kidney stone back in May I realized that it was the first time I was alone outside of my home in over a year. When my husband visited me we realized it was the first time we had been alone together outside of our house in over a year. I was physically, mentally and emotionally exhausted and I just didn’t have energy to focus outside of our home. The joy that I normally get from sharing workouts here was temporarily suspended.

For the last few months I focused on making time for myself, time with my husband, and experiencing all of the joy that is present in my life. While challenging, the last year was also very fulfilling as we expanded our family and had the pleasure of getting to know our daughter and experience life through her eyes. My son is a joyful soul who spreads happiness wherever he goes. I was blessed that the university I teach for allowed me to work remotely and I was still able to connect with my students in a meaningful and effective way. All of my happiness and joy in life was still there. I just needed to slow down and reconnect with it.

If you follow me on Facebook or Instagram you know that Jesse and I started martial arts just under two months ago and competed in our first tournament. (I will be writing more about being an adult starting martial arts for the first time in a future blog post.) Learning has always been something that brings me joy. I crave new experiences and the challenge of trying to master new skills.

Allowing myself to be a beginner and try something new gave me a great feeling of accomplishment, and helped to lift me back out of the funk that I was struggling with.

Accepting the Grand Champion trophy at the Joe Goss Karate Invitational

I’m sharing all of this with you, because I know many people have experienced similar difficulties. I am someone who is naturally inclined toward optimism and silver linings, but that doesn’t make me immune from life’s challenges.

If you are struggling, my heart is with you. I hope that coming here today and working out with me brings some joy and a sense of accomplishment to you.

I’ve missed you all.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

The Workout:

Total Body Home Workout + Cool Down- No Equipment Exercise

Cross Reach Squeeze-Right
Cross Reach Squeeze-Left
Jumping Jacks
Squatting Heel Lift Squeeze
Figure Four Squeeze-Right
Figure Four Squeeze-Left
Goddess Squat
Triple Pulse Squat
Side to Side Squeeze-Right
Side to Side Squeeze-Left
Knee Slide to Warrior III-Right
Knee Slide to Warrior III-Left
Beast Knee to Heel Squeeze-Right
Beast Knee to Heel Squeeze-Left
Half Moon Heel to Glute-Right
Half Moon Heel to Glute-Left

6 Home Workouts to Try This Week: No Equipment Exercise Program!

Please follow and like us:

Hello Everyone!

Welcome to this week’s workout schedule! Below you will find each full length workout video for our schedule this week, as well as a link to the full workout breakdown and photo tutorial.

If you have a second, please let me know in the comments if you prefer having just the video, or the full workout breakdown link available.

We have six No Equipment workouts on the planner this week. All you need is a little bit of space and a yoga mat and you’re good to go. Be sure to stay hydrated and support your health with some deliciously, healthy food choices this week.

The image above is a delicious Veggie Wrap. This is one of my go-to easy meals for days when I want to get in plenty of nutrients but I don’t want to spend a lot of time cooking. You can add different veggies or throw in some shrimp or chicken if you want more protein.

Tonight I used: red onion, garlic, red and yellow peppers, baby Bella mushrooms, and spinach. I sautéed everything in extra virgin olive oil and a dash of Worcestershire sauce. I wrapped everything with a garden vegetable wrap with roasted red pepper hummus and a slice of provolone cheese. Simple, but delicious!

During this week’s workout schedule be sure to listen to your body. If you need an extra rest day, that’s fine. Just add an extra day and extend your workout week.

Have fun this week and take some time to celebrate how much your body is capable of. Showing up for these workouts takes physical and mental dedication. I hope you recognize your own strength.

See you soon with new workouts,

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

Workout #1: 30-Minute Full Body Workout with Cool Down Stretch:

Set your interval timer for 20 Rounds of 35/50.
Lateral Stretch to Elbow: Right
Lateral Stretch to Elbow: Left
Knee to Chest Squat: Right
Knee to Chest Squat: Left
Leg Extension to Elevated Squeeze: Right
Leg Extension to Elevated Squeeze: Left
Monkey (Pike) Pushup
Beast Rotation: Right
Beast Rotation: Left
Reverse Table Squeeze/Stretch: Right
Reverse Table Squeeze/Stretch: Left
Tricep Push-up: Right
Tricep Push-up: Left
Temple Tap Abs
Single Leg Reach: Right
Single Leg Reach: Left
Prone Scapular Glide
Prone Heel Press
Hip/Elbow Tap: Right
Hip/Elbow Tap: Left
Cool Down Stretch

Total Body, No Equipment: 30-Minute Home Workout with Cool Down Stretch

Workout 2: 20-Minute Full Body Workout with Jesse

1. Side Gorilla
2. Breakdance Donkey
3.Leg Lift Reach Through
4. Rolling Side V-Up
5. Mountain Pushups
6. Spirit Finger Squat
7. Punch Combo: Right
8. Punch Combo: Left
9. Wood Chopper Knee: Right
10. Wood Chopper Knee: Left
11. Lateral Jumps
12. Lunge Hop: Right
13. Lunge Hop: Left
14. Surfer

20-Minute: Full Body No Equipment Workout and Cardio Burn

Workout 3: Cardio Core HIIT + Power Yoga and Cool Down

First 20-Minute HIIT: Interval Timer Set for 15 Rounds of 30/50
1. Plié Twist and Tap-Right
2. Plié Twist and Tap-Left
3. Warrior III Pulse & Squeeze-Right
4. Warrior III Pulse & Squeeze-Left
5. Goddess Tap
6. Rock the Boat
7. Russian Twist
8. Plank Jack
9. Rotating Push-up
10. Heel Lift Plank
11. Temple Tap Abs
12. Reverse Plank Step
13. Side Plank Reach-Right
14. Side Plank Reach-Left
15. Angel Abs
Continue with Power Yoga by Sean Vigue.
Enjoy!

Cardio Core HIIT + Power Yoga Total Body Workout with Special Guest: Sean Vigue

Workout 4: 30-Minute Total Body Workout with Cardio:

Side to Side Hop and Reach
Speed Skaters
3-Point Forearm Plank Taps
Reverse Plank Hip Taps
5-Star Froggers (Frogger to Superman)
Kneeling Leg Lift to Runner’s Lunge: Right
Kneeling Leg Lift to Runner’s Lunge: Left
Cat Bow/Knee to Nose: Right
Cat Bow/Knee to Nose: Left
Rotating Chair Pose
Warrior III Pulse: Right
Warrior III Pulse: Left
Staggered Leg Hip Tilt: Right
Staggered Leg Hip Tilt: Left
Frogger Forward/Back Burpees
Down Dog to Dolphin
Crossed Leg Lifts
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left
Thoracic Reach Through
Prone Cross Step

30-Minute Total Body Home Workout with Cardio

This is the full breakdown with full length workout video and photo tutorial.

Workout 5: Lower Body, Apartment Friendly, No Jumping Low Impact Workout

Goddess Lift: Right
Goddess Lift: Left
Clam Lift: Right
Clam Lift: Left
Leg Thread Glute Bridge: Right
Leg Thread Glute Bridge: Left
Crescent Heel Press: Right
Crescent Heel Press: Left
Warrior III Pulse: Right
Warrior III Pulse: Left
Standing External Rotation: Right
Standing External Rotation: Left
Half Moon Pulse: Right
Half Moon Pulse: Left
Chair Balance Heel Pulse: Right
Chair Balance Heel Pulse: Left
Repeat for up to three rounds.

No Equipment Lower Body Workout: 16-Minutes Per Round – No Jumping

Workout 6:

Interval Timer for each section is set for 8 rounds of 10/20. Each section is 4-minutes long. You get a water break between segments.
Section 1: *My interval timer setting got messed up, and the timer stopped before the last interval stick with me in the video and get in your lunge jumps. The timer is fixed for the other segments. You will hear occasional baby noises from my daughter from behind the camera.
Section 1:
High Knees
Squat Jump
Lateral Hop
Lunge Jump
High Knees
Squat Jump
Lateral Hop
Lunge Jump
Section 2:
Pushups
Bear Crawls
Pop Ups
Sit Thru
Pushups
Bear Crawls
Pop Ups
Sit Thru
Section 3:
High Knees
Low Jacks
Warrior III Hop: Right
Warrior III Hop: Left
High Knees
Low Jacks
Warrior III Hop: Right
Warrior III Hop: Left
Section 4:
Froggers
Russian Kicks
Mountain Climbers
Plank Jack
Froggers
Russian Kicks
Mountain Climbers
Plank Jack
Section 5:
Side Gorilla
Sit Thru Pulse: Right
Sit Thru Pulse: Left
Front Gorilla
Side Gorilla
Sit Thru Pulse: Right
Sit Thru Pulse: Left
Front Gorilla
Great job!

Total Body Tabata Workout: Body Weight Exercises, No Equipment: 20-Minute Exercise Routine

Day 7: Rest! Enjoy your day off, and don’t forget to come back next week for more workouts!

No Equipment Lower Body Workout: 16-Minutes Per Round – No Jumping

Please follow and like us:

Hello Everyone!

Welcome to a brand new, low impact (but very effective!) Lower Body Workout. This routine is apartment friendly and can be completed quickly and quietly. No jumping in this workout.

All you need is a yoga mat and some space, and you’re good to go. One round takes 16-Minutes. The workout can be repeated for a total of three rounds if you would like a longer/more challenging workout. You also have the option of stacking it with some of my other routines.

I love the flexibility of short workouts. You can do a round and be done for the day, or customize it based on the amount of time you have to get in your workout. With a toddler and preschooler, I often only have time for a short workout.

You will find the workout video and photo tutorial below.

Life Update:

Just a few short hours after filming this workout I was struck with intense pain and hospitalized for four days due to a kidney stone. It was not a fun experience. Stay hydrated my friends! I’m not sure what the composition of the stone was yet. It was sent to a lab to be analyzed and we haven’t gotten results back yet. I may need to make some dietary changes (like hydrating, eating lower oxalate foods or making sure I’m not getting too much calcium) depending on the lab results.

I am feeling much better now, and it was certainly a reminder of how important health and wellness is. It’s so easy to take your health for granted, but when you experience sickness you are quickly reminded of how much your everyday life is impacted by how you feel.

My doctor said it was likely that the stone formed during my last pregnancy, which is very common, but I will be happy to have official results.

For the majority of my hospital stay I was not allowed to have any food or drinks, because they were staying ready to take me into surgery. They provided me with a breast pump because I was still nursing, but by the end of the week my milk dried up and my nursing journey came to an end. While it’s been nice to have my body fully back to myself it’s been very sad to end our nursing journey under these terms.

The silver lining of this experience was realizing how many people were willing to step up and help our family while I was hospitalized. From phone calls and text messages, to people helping with the kids while Jesse was at work or visiting me in the hospital, knowing that we had that strong support system was heart warming.

I hope that you all enjoy today’s workout. I’m working on getting back in a filming schedule. Life has thrown some wrenches into my plans lately, but I’m clawing my way back to some semblance of a routine.

I look forward to working out with everyone again! Let me know what you thought of today’s workout in the comments below.

Much love,
Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

Goddess Lift: Right
Goddess Lift: Left
Clam Lift: Right
Clam Lift: Left
Leg Thread Glute Bridge: Right
Leg Thread Glute Bridge: Left
Crescent Heel Press: Right
Crescent Heel Press: Left
Warrior III Pulse: Right
Warrior III Pulse: Left
Standing External Rotation: Right
Standing External Rotation: Left
Half Moon Pulse: Right
Half Moon Pulse: Left
Chair Balance Heel Pulse: Right
Chair Balance Heel Pulse: Left

Repeat for up to three rounds.

30-Minute Total Body Home Workout with Cardio

Please follow and like us:

Hi Everyone!

I have a great, total body workout for you today. This workout routine requires no equipment. Have some water handy and you are ready to go.

I incorporated some new exercises into today’s routine, so be sure to leave me a comment and let me know if you had a favorite exercise. I really liked the Forward/Back Froggers. They got me breathing heavy and felt like a great challenge.

In the Bender household we are focusing on a health reset. We are three months into the year, and it has been exhausting.

I have been trying to make healthier meal choices. It has been so hectic for the last few months that I have been relying too heavily on convenient meals. Unfortunately, busy-ness can perpetuate the cycle of fatigue. You get busy, it’s hard to make time to cook meals from Whole Foods, a lot of processed foods can make you more tired, less time also translates to less sleep and exercise. All around, it’s a recipe for becoming increasingly tired.

Luckily, the sun is shining more and that does very good things for my energy levels. It’s time to re-focus and create a cycle of health and energy. That starts with sleep, food and exercise.

I’m focusing on getting in more leafy greens, healthy protein and fruits and vegetables. Eggs and veggies are a super quick meal. I love adding artichokes and olives, because they are so delicious. It’s an easy breakfast or lunch. Last night we had turkey burgers topped with an egg, spinach and sautéed onions and garlic.

Let me know if you want to see more meal and recipe ideas. You can find my previous recipes here: https://www.benderfitness.com/category/recipes

As I type this my children are going stir-crazy, so I am going to end here for today. I’m planning a longer blog post (or maybe a coffee chat video) to re-connect with everyone. I feel that I’ve been fairly MIA since the beginning of the year, and maybe others have felt the same way: disconnected and tired.

I miss everyone and hope that you’re finding lots of sunshine and reasons to smile.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

Interval Timer: 21 Rounds of 35/50