10-Minute Core Workout Routine: Quick Ab Exercises

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Hi Everyone!

Welcome to today’s workout! We have a great Core focused exercise routine on the agenda.

For this workout routine I use a stability ball. These exercises can also be done with a Bosu Ball or with no equipment on a mat. I enjoy the additional balance challenge of the stability ball, but there is always a way to modify so that you are working with the equipment you have at home. If you scroll down past the workout video, you will find the photo tutorial gallery. I demonstrate some equipment free modifications.

Remember that a balanced core workout will also activate the back of the body. I included the glute bridge exercise because pelvic stability and position is an important part of developing good posture and balance through your core and hips.

I really like this core workout, and I’ve been doing it 2-3X per week. It’s quick and easy enough that I can sneak in a round of two throughout the day. Also, because it’s low impact, if I’m doing the workout and my kids are around I don’t have to worry about one of them running under my feet during a plyometric move.

I filmed this workout for time, but when I squeeze in the workout I typically go for reps to account for adorable baby and pre-schooler interruptions. I like to encourage them to exercise and make it fun for them, so Esmé often gets to fly while I do sit-ups, and Maverick likes to sit on my back during the Plank Knee Thrust (done on the ground, not on the ball when he joins me).

Plank Knee Thrust: Part 1 (no ball). My son likes to sit on my back when I do this exercise.

Below you will find the workout breakdown for time and for Repetitions.

When I filmed this workout my plan was to do one round, 15-minutes of cardio on the treadmill and go for a second round. Instead I did one round paired with a 30-minute run on the treadmill. I found myself really enjoying the run and my music playlist, so I did an easy paced (comfortable enough to talk) 3-mile run.

I hope that you enjoy today’s workout. I filmed a 60-minute yoga flow, but I’m having issues with the audio not syncing correctly. If I can figure out how to fix that, I will post the yoga video this week. Let me know what you think of today’s workout.

See you soon!

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:

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

For Repetitions: 50-Reps Per Exercise. Cross Reach and Plank Knee Thrust are 25-Reps per Side.

Sit-up
Cross Reach: Right
Cross Reach: Left
Ball Pull
Tick Tock Abs
Reverse Crunch
Glute Bridge
Leg/Hip Lift with Reverse Crunch
Plank Knee Thrust: Right
Plank Knee Thrust: Left

This workout can be repeated up to 3X.

Photo Tutorial:

Total Body Sculpt Workout Series: 11 Different Home Exercise Routines: 40-Minute Full Length Videos

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Hi Everyone!

Below you will find my Body Sculpt Workout Series. This is a series of eleven different Home Workouts that are 40-Minutes long. Each workout is a Full Body Workout Routine. This has been one of my favorite workout series thus far, and I plan on adding to it over the next couple of months.

Most of these workouts require no equipment, and workout #9 and #11 incorporate dumbbells.

This series that leads up to my 6-Week Body Sculpt and 1-Mile Run Challenge series, which you can find here: https://www.benderfitness.com/body-sculpt-1-mile-run-challenge-6-week-home-workout-program

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: Total Body Sculpt #1

Total Body Sculpt Workout #1: No Equipment Home Exercises

Workout 2: Total Body Sculpt #2

Total Body Sculpt #2: No Equipment Home Workout

Workout 3: Full Body Cardio Burn

Total Body Sculpt: Workout 3: Best Full Body, Cardio Burn Exercises-Full Length Workout Video

Workout 4: Great Results: No Equipment

Total Body Sculpt: Workout #4: Great Results, No Equipment

Workout 5:

Total Body Sculpt Workout #5: Effective, No Equipment Home Workout

Workout 6:

Total Body Sculpt #6: Fantastic, Full Body, Standing Workout

Workout 7:

Total Body Sculpt #7: Full Body Interval Workout, No Equipment Needed

Workout 8: Cardio, Arms, Legs and Butt

Total Body Sculpt #8: Cardio, Arms, Legs and Butt Workout

Workout 9: Standing Home Workout

Total Body Sculpt #9: Standing Home Workout for Legs, Core, Arms and Butt

Workout 10: No Equipment Cardio, Arms, Legs, Core and Butt Exercises

Total Body Sculpt Workout #10: No Equipment Exercises for Cardio, Arms, Abs, Legs and Butt

Workout 11: Total Body Sculpt with Dumbbells

Total Body Sculpt Workout #11

Ready to Move to the 6-Week Fit and Fun Summer Workout + Mile Run Challenge:

Body Sculpt + 1-Mile Run Challenge: 6-Week Home Workout Program

21-Minute Total Body Workout with Dumbbells

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Hi Everyone!

Welcome to today’s workout. This quick and effective workout will help sculpt and strengthen your full body. It also includes some movements that will get your heart rate up and challenge your cardiovascular stamina. Grab your dumbbells and you’re ready to go.

This routine uses a repeating sequence of exercises. It will really help you to activate the targeted muscles and feel the burn. Aim for maximum repetitions with good form. I alternated between 12 and 15 lb dumbbells for this workout.

Remember, getting out of breath or maxing out on reps is a good thing! It means you are challenging yourself and working outside of your comfort zone. That is where progress happens. We train our bodies and minds to be stronger, and remind ourselves that we can endure difficult things and moments. The benefits of exercise are more than just physical.

Nutritious Meals:

I’m also focusing on eating more balanced and nutritious meals. I’m loading up on veggies and leafy greens, and other nutrient dense foods. My son loves to help with meal prep and cooking, and I love fostering his interests and life skills. He was a big help in making this meal.

I tried this Pho recipe and we really enjoyed it: https://www.skinnytaste.com/shrimp-pho-with-vegetables/

Of course, I made some additions and modifications. I added kale (because leafy greens are delicious!) and a boiled egg (because I know my son loves hard boiled eggs). The recipe was a hit with the whole family, including the baby. She received a deconstructed version of our dinner.

I also liked that we had leftovers, so we got multiple meals out of one cooking/prep session.

I hope that you enjoy today’s workout. Let me know what you think and if you had any favorite exercises. We don’t often do workouts with repeating movements, but it’s an easy way to boost up the intensity of your exercise routine and work your muscles to fatigue.

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.

The Workout:

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

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

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

Full Body HIIT with Dumbbells

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Hi Everyone!

I think you are going to LOVE today’s workout! This will definitely be going on my favorites list.

For today’s routine grab some dumbbells. If you don’t have them you can use something from around the house to add resistance or complete the exercises with bodyweight. You will get in a great workout with or without the weights.

Adding resistance can be a great tool for gaining strength and leveling up your fitness while breaking through plateaus. So don’t be afraid to add some weight. For most of the exercises I used a 15 lb dumbbell. On the last exercise I used 12 lb dumbbells.

Meals

Let’s talk about meals. For the last month and a half I haven’t been making the healthiest food choices. I’ve been having lots of treats and more processed foods than I normally have. I never follow a strict diet, so that’s not a big deal, but I definitely feel better when I eat more fresh fruits and vegetables.

So I’m focusing on making better meal choices, and cooking larger portions so that I have healthy leftovers on hand.

Last night I made a huge batch of chicken and vegetable soup in the crockpot. It was loaded with broccoli, kale, spinach, bamboo shoots, and tomatoes. The night before we had salmon tacos.

I think having a healthy relationship with food is just as important as having nourishing meals. Food shouldn’t give you feelings of intense guilt if you’re eating less healthfully. However, you should also recognize when you need to make a shift to eating more nutritious meals.

I don’t usually use recipes when I cook, but I will try to make note of more meals so I can share additional recipes here.

I hope you all enjoy today’s workout! Let me know what you think!

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:

Set your interval timer for 15 rounds of 10/50.

Squat and Curl
Side Hop
Lunge Press: Right
Lunge Press: Left
Around the World Chest Press
Mountain Weight Drag
Tricep Drop Row
Long Forward Hop with Short Hop Back
Frogger Squat Pulse
Boat Single Leg PRess
Shuffle Lunge
Bent Over Row: Right
Bent Over Row: Left
Side Lunge Jump Squat
Squat Squeeze and Press

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

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Hi Everyone!

Let’s get our week started right, with a new Total Body Workout. This no equipment workout can be done anywhere. This routine can easily be transitioned into a Low Impact workout by substituting Marching in Place for High Knees.

We have some fun and challenging new workout moves, interspersed with some BenderFitness classics. So let me know in the comments if there is a move that you definitely want to see return in a future workout.

Remember to push yourself for maximum repetitions with good form! It’s fine to get sweaty and out of breath during your workout. In fact, that’s the zone you want to push yourself too. Varying your intensity during your workout will help you push through any plateaus as you continue to progress your fitness journey.

New Workouts This Week:

This week’s workout schedule is being shifted a bit. Instead of Sunday, Tuesday, Thursday: this week I am posting workouts Monday, Wednesday, Friday. Everything has been pushed back because I am working with a new video editing program. I’m learning new things (like adding a timer to each segment of the workout), but the editing, processing, upload, etc. process is taking me much longer.

So I apologize in advance if I have to shift this week’s schedule any more, but I think that gives me enough time to work on the videos and get them uploaded. Hopefully as I become more familiar with the program I will become more efficient at the video editing.

I hope you all enjoy the workout! Let me know what you think!

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:

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

Photo Tutorial:

Total Body, Quick HIIT Workout: Cardio Burn and Body Sculpt

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Hi Everyone!

Welcome to today’s workout. You don’t need any equipment for this effective, home exercise routine. Have some water handy for some post exercise hydration and a little bit of space and you’re good to go.

As you can see in the video below, I am transitioning into a new workout space. My normal filming space is on the main floor of our house, which can make filming workouts more challenging now. With Covid-19 and working in nursing homes, we don’t have babysitters or anyone to come over and help with the kids while we film workouts. The result has been that we filmed much fewer workouts in the year 2020.

I have to say we filmed some great ones despite the challenges! The Body Sculpt Challenge Series is one of my all time favorites. Check it out here if you haven’t tried it yet. The workouts are a bit longer at 40-minutes per round: https://www.benderfitness.com/body-sculpt-1-mile-run-challenge-6-week-home-workout-program.

We actually haven’t finished remodeling my new studio. The ceiling, lighting and painting is only halfway done. I also need to figure out better video lighting options and sound system/microphone that is HIIT compatible to improve the video and sound quality. If you work in video production and have an affordable recommendation, please let me know in the comments below.

This year I am breaking through the things that have been holding me back. I hope you’re doing the same. After spending so much of the past year out of sync with myself, it feels good to be taking the power back in my life.

I’m looking forward to gaining strength and endurance. In these crazy times, I am sure to need both.

I hope you enjoy today’s workout. We have some fun movement variations and unique exercises in this routine. Let me know if you have a favorite!

Wishing you well,

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 Set for 15 Rounds of 10/50

Criss Cross Squat
Shuffle Lunge Tap
Sit Thru Tap (Alternating)
Diamond Core Squeeze
Burpee
Low Jack
Criss Cross Plank Rotation
Mountain Supergirl
Lunge to Hop: Right
Lunge to Hop: Left
Boat Hip and Ankle Tap
Plank Crunch
Pendulum to Hop: Right
Pendulum to Hop: Left
Cheek to Cheek Plank

Repeat up to 3X.

*I did one round paired with a two mile run.

Lower Body Workout: Strength, Sculpt & Burn

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Hi Everyone!

Are you ready for a wonderful Lower Body Focused workout today? Ready or Not it’s on the agenda so bolster your determination and let’s get started.

Today you want to grab some dumbbells (you can do the exercises with body weight, or grab something from around the house if you don’t have dumbbells) and a chair or sturdy surface that you can safely step up on.

I completed this workout on two separate occasions. It’s a great one to keep saved when you need a quick routine to target your lower body. I filmed this workout for time, and used a 10/50 Interval format. The second time I did this workout for repetitions. I did 12-20 reps depending on the exercise.

When determine what the appropriate number of reps is for you, but the last two repetitions the exercise should feel difficult, but you should be able to complete the movement with appropriate form.

I really enjoyed adding resistance to workouts, especially those that target the lower body. I’m still rebuilding my strength postpartum, and after taking a bit of a hiatus at the end of 2020 to regroup mentally. I like the physical reminder that we are capable of making ourselves stronger that comes with a challenging workout.

If you don’t feel the burn on this one you have buns, quads and hamstring of steel. I hope you enjoy this routine.

Let me know what you think 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.

Interval Timer: 15 Rounds of 10/50.

Reps: 10-20 Reps Per Exercise.

Squat
Split Squat Hop Rotation: Right
Split Squat Hop Rotation: Left
Romanian Deadlifts
Sit to Stand: Right
Sit to Stand: Left
Clam Lift: Right
Clam Lift: Left
Side Step Up: Right
Side Step Up: Left
Hip Thrust
Knee Cross Extension: Right
Knee Cross Extension: Left
Kneeling Hip Tap: Right
Kneeling Hip Tap: Left

This workout can be repeated up to 3X.

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

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Hi Everyone!

Before we get to our workout (which is a good one, by the way), let’s chat. The year 2020 hit me like the old Chumbawumba Song, Tubthumping (minus all of the alcohol consumption). If you’re too young to get the lyrical reference, I’ve added a GIF below to give you an idea.

Yes, the song is stuck in my head now too. Whoops. Anyway, I was all over the place in 2020 and that included blogging and my workouts. Being healthcare providers, having a new baby, social distancing…it was a lot. It drained me physically and mentally. By the time Thanksgiving came around I felt like a shadow of my normal self, and was completely exhausted. What energy I had I needed to invest in my family and feeling better.

So here I am, entering 2021 and feeling an aversion to the idea of setting resolutions. I am not adverse, however, to having goals. So my goal is to share three new workouts per week. My tentative posting schedule will be Sunday, Tuesday and Thursday for releasing new workouts.

I took a good long look at all of the barriers that have been holding me back, and identified some changes that I needed to make. I focused on exercising for my physical and mental health, and re-found the peace and joy that movement brings me.

I would love to hear about your goals, and what you are embracing or setting free as you move into a new year. 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.

The Workout:

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!

Photo Tutorial:

Moving into 2021: Exercise, Motivation and Getting Rid of Barriers

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Hi Everyone!

The end of the year is traditionally a time of reflection. We look on the year past, and set goals for the year ahead. The 2020 pandemic has made this an exceptionally challenging year.

Like many, I found myself struggling through 2020 with less energy and motivation. There were times when the barriers felt stronger than my ability to surmount them. I dealt with episodes of sadness, low energy and melancholy. I felt like a faded version of myself. I had to hit pause, and step back for a while. I focused on family and my own needs, and clawed my way back toward normal.

Once I found some equilibrium I had to take a hard look at my barriers the past year. Living during a global pandemic has significantly impacted the way I normally do things, and I have had to re-evaluate and adapt.

Here’s a trick to successfully setting goals: First you identify your goal, second you assess any barriers to the goal, and third you adapt and adjust your plan.

So, what does that look like in action?

Goal: Film more workouts in 2021.

Identify Barriers: One of my barriers to filming new workouts has been our home setup. We live in a split-level home and my filming studio is on the same floor as the bedrooms, bathrooms, kitchen, etc. With kids and no option for babysitting due to the pandemic, this hasn’t been working for the past year. I try to film, setup lighting and equipment, get interrupted over and over again, and eventually get so frustrated I would give up.

Adapt for Success: We have a finished area downstairs. It doesn’t have the best lighting so I never considered it as a filming studio. The wall colors are warm and cozy, and we have a low drop ceiling that would prevent me from jumping. I decided that those obstacles were surmountable, so we are painting, removing a section of the drop ceiling, and establishing a new studio area for filming workouts. My goal is to be able to get down there by myself so Jesse can take care of the kids and I can film uninterrupted.

Our renovation project isn’t complete yet, but we have a great start on it!

Make your goal measurable: I wouldn’t be a very good Occupational Therapist or fitness trainer if I didn’t make my goals measurable. Film more workouts in 2021 is a general goal, but it has no measure for progress or success.

Measurable Goal: My goal is to film three new workouts per week in 2021. I plan to release new workouts every Sunday, Tuesday and Thursday.

So I’ve addressed the goal. adapted for the barriers and made a plan/schedule to help myself succeed. This technique can be applied to any goal.

You might also enjoy this article Setting Goals You Will Actually Achieve:

How to Set Goals You Will Actually Achieve

I would love to hear about your goals this year. Share your plan in the comments below.

Over the past month I have been incorporating exercises from my Original 30-Day Workout Challenge. Great job to those of you who joined me for the challenge:

Original 30 Day Workout Challenge

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.

Starting the Week Right: Workouts and Wellness

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Hi Everyone,

It’s a brand new week and I am ready to meet it. Sometimes in our lives we find that we desperately need a reset. For me, that’s been the status quo for a while.

The Covid-19 pandemic has been challenging, and the changes to my routine combined with the addition of a new baby have left me feeling spread thin and very, very tired. I’ve been feeling two steps behind on my to-do list. As someone who likes to get stuff done and checked off my list, that has increased the mental burden of this unprecedented time. Add to that the financial impact of the pandemic and my stress has been in overdrive.

So what helped me get through the stress and feel ready to move ahead? I stopped telling myself that everything was alright and I had no reason to be stressed. I have so many reasons to be joyful. I am 100% aware of that. However, I was using all of those reasons to talk myself out of acknowledging that my stress was valid. Giving myself time to recognize that things are hard right now helped to decrease my guilt in feeling overwhelmed.

The demands of our life and our energy levels fluctuate. I’ve been in a phase where the requirements of my life were exceeding the levels of energy I had to meet everything with. Once I recognized that, I identified some of the areas that were causing me stress and I worked to eliminate the things that I could.

One of those things was easy. I deleted the Facebook app from my phone. The hatefulness I was seeing from so many people made my heart ache. I found that one small change had a lot of impact. I had more time, and I was spending less energy getting upset. I didn’t log in for a week and I found that it positively impacted my mood.

I raked leaves and let my kids run and jump in the piles. I did yoga outside, and taught Maverick some new poses. I went through closets and donated or sold things that we didn’t need. I enjoyed the smells of autumn and the sun shining on my face. I admired the colors of the leaves on the trees and the crunch they made underfoot. I let myself disconnect without feeling guilty for it.

I did some workouts, made a playlist of happy songs, read two books, made it through some sinus headaches, showed up for work and had some great interactions with my students, and I feel refreshed.

Somehow, when I let myself relax a bit, I continued to get stuff done and I found more joy in it.

What helps you when you’re feeling stressed and overwhelmed? 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.

Today’s Workout:

Equipment: I use one dumbbell in this workout. I alternated between High Knees and Dumbbell Swings for my cardio bursts. You can easily use a kettle bell instead of a dumbbell if you decide to give the swings a try. You can also choose another form of cardio (High Knees, Burpees, Mountain Climbers, Jump Rope…the sky is the limit!)

Proper Form for Kettlebell (or Dumbbell) Swings.

Workout Video:

Set Your Interval Timer for 10 Rounds of 10/30/10/50

*30-Seconds of Cardio Before Each Exercise*

Low Impact Burpee
Lunge to Hydrant-Right
Lunge to Hydrant-Left
Down Dog Cross Kick-Right
Down Dog Cross Kick-Left
Leg Drop Series
Reverse Plank Step Out
Angel Abs
Side Plank Foot Tap-Right
Side Plank Foot Tap-Left

Repeat 1-3X

Full Workout Breakdown with Photo Tutorial:

18-Minute Total Body Fat Burning Workout

Reset #13: Total Body, Low Impact – Apartment Friendly Workout

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Hi Everyone,

Welcome to today’s workout! I think you’re going to have a lot of fun with this one. Jesse is going to bring everyone through today’s workout, and he really makes the workouts fun.

Don’t be afraid to laugh along with him, even though it makes core exercises a lot harder. I hope that he makes you smile at least one time during today’s workout.

We have some fun movements in today’s video. If you aren’t sure about the moves you can do a quick scroll through the video before you get started.

This workout is low impact, and on the mat so you won’t be getting up and down. It’s a great one to book mark if you travel and spend a lot of time in hotels, or if you live in an apartment and need a quiet workout option. The Down Dog Hop can be substituted for a Down Dog Leg Lift if you need a quieter option. It’s the same move, without the hop.

Behind the Scenes in the Bender Household

I have a fun recipe from Rose coming later this week. Next week we will be back to featuring her recipes on Meatless Monday’s.

I hope you’ve been enjoying the new workouts and meal ideas. See you soon with more!

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:

Set Interval Timer for 15 Rounds of 10/50:

Mountain Climbers
Locust Squeeze
Side Plank Reach: Right
Side Plank Reach: Left
Rock the Boat
Clam Hip Tap: Right
Clam Hip Tap: Left
Down Dog Hop: Right
Down Dog Hop: Left
Leg Series Hip Press: Right
Leg Series Hip Press: Left
Butterfly Reach (Dead Bug)
Extended Hydrant: Right
Extended Hydrant: Left

Repeat up to 3X

Reset #12: FAT BURNING, BODY WEIGHT WORKOUT FOR GLUTES, THIGHS AND ARMS

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Hi Everyone!

Welcome to Reset Workout #11! This Total Body Workout is fantastic, and will help you work up an amazing sweat!

This is a throwback workout that I posted a while ago, but I didn’t realize the original video had some audio issues. Sometimes when I do editing/posting on one device everything sounds great, but when I listen to it from my computer the audio has issues. That happened with this video.

I hope you enjoy the new video update. In the video I mention that this workout is Part 2 to a longer workout I filmed. Although this is great as a standalone workout, I am also posting a link to the first half of the video for anyone who wants a more intense and longer workout burn today. It is optional. You will find the video and the link to the original breakdown below the photo tutorial.

Maverick gives everyone the Golden Thumbs Up for getting in a workout today.

Over the last week I had to prioritize getting in my own workouts over filming new workouts. I just couldn’t get the time in for setup/photo/editing etcetera and was getting overwhelmed. I think part of it is pandemic fatigue, and part of it is adjusting to parenting two mobile children. My daughter is 7-months old now and crawling everywhere. She pulls herself to stand and wants to explore (get into) all of the things! I absolutely love it, but it’s a shift from when she stayed in one spot.

I’m teaching two kinesiology courses this semester, so I get in two days of yoga and two days of interval training with my students. I am lucky enough to be able to teach remotely, but I do miss interacting with my students in person. I also ran three times last week. Running is something I miss dearly and I’ve struggled to do consistently since having kids. Soon, I am going to do a Run Streak challenge. I’m going to get in at least one mile per day for a month. If that is something you’re interested in let me know in the comments.

I hope you enjoy today’s workout, and the improved sound. If you come across any of my other videos that are experiencing sound difficulties, please let me know by leaving a comment. I will go back and edit the audio so that you can continue to use the workout videos in the future.

I appreciate you and I’m happy that you’re working out with me today.

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.

16 Rounds: 30 seconds Cardio, 50 seconds Max Reps
*Always consult your doctor before starting any workout program.*

1. Warrior Pistol Squat- Right
2. Warrior Pistol Squat- Left
3. Hydrant- Right
4. Hydrant- Left
5. Lunge Jump/Alternating Lunge
6. Leg Series-Right
7. Leg Series- Left
8. Walking Push-up or Plank
9. Donkey Kick
10. Reverse Plank Step-out
11. Table Press
12. Burpee or Low Impact Burpee
13. Down Dog Toe Tap- Right
14. Down Dog Toe Tap- Left
15. Superman
16. Farmer Walk

Repeat up to 3X.

Warrior Pistol Squat: Part 1

Warrior Pistol Squat: Part 2

Hydrant: Part 1

Hydrant: Part 2

Lunge Jump or Alternating Lunge: Part 1

Lunge Jump or Alternating Lunge: Part

Leg Series: Part 1

Leg Series: Part 2

Leg Series: Part 3

Walking Push-up or Plank: Part 1

Walking Push-up or Plank: Part 2

Walking Push-up or Plank: Part 3

Donkey Kick: Part 1

Donkey Kick: Part 2

Reverse Plank Step Out: Part 1

Reverse Plank Step Out: Part 2

Table Press: Part 1

Table Press: Part 2

Table Press: Part 3

Burpee: Part 1

Burpee: Part 2

Farmer Walk: Part 2

Farmer Walk: Part 1

Superman

Down Dog Toe Tap: Part 2

Down Dog Toe Tap: Part 1

Burpee: Part 3

Part 2 Breakdown and video link:

Total Body Fat Burning Home Workout: Core, Thighs & Glutes

Reset #10 & #11: Core Workout and Lower Body Sculpt

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Hi Everyone!

Welcome to Reset Workout #10 and #11. Workout #10 is focused on the Core, and Workout #11 will strengthen your Lower Body. Both workout videos and breakdowns are below.

These are both throwback workouts. I had a ton of work to catch up on this weekend, so I wasn’t able to film anything new yet. There will be new workouts for this week, but I won’t be able to film until tomorrow. I am struggling with the need to find more waking hours, while also getting enough sleep. I’m sure that’s a struggle that is familiar to many.

The Excuses and How to Get Past Them:

So here are all of the excuses: When I wake up earlier, one or both kids wakes up earlier. The room that I film workouts in is on the same floor as the bedrooms in our house, so when the kids are in bed I can’t film. Tonight I teach two kinesiology classes, so the evening isn’t an option. Bottom line, I’m still going to make it happen. I just need to take a hard look at my schedule and figure out the most realistic and consistent filming schedule and stick to it.

This is something we should all do to have a successful and consistent workout routine. It isn’t enough to have good intentions. We need to look at our schedule, write ourselves into our planner (your health is worth it) and get it done.

I’m a caretaker. I love caring for my family. I love helping my therapy patients heal, and my college students thrive. Those things help me have purpose. The trick is, when you show love by caring for others it can be easy to forget to save time and show love for yourself.

Exercise is not just physical for me. It improves my energy, my stress management and my overall disposition in life. I am a better partner, parent, and human when I exercise. So right now I am adding myself to my list of priorities. When I do that it helps me to function better in all of my other life roles.

If you are like me, and have been struggling with time management to fit in all of your obligations take a good hard look at your schedule. Figure out how much time you have to get in your workouts, identify which days are best, and treat it like any other appointment that you make happen. Start with 15-Minutes per day. That’s pretty easy to fit in. If the workout I post for the day is longer, pick one of my 15-Minute routines.

https://www.benderfitness.com/category/15-minute

I appreciate everyone’s patience and kindness as I figure this out. My goal is to get back to filming three new workouts per week on a consistent basis.

Maverick’s Challenge:

I have been doing yoga and/or fun exercise with Maverick each day. Kids health is so important, and with the pandemic we aren’t doing all of the trips and activities we normally do. In a normal year we have season passes to the Science Center, Zoo and Kennywood (our local amusement park). We visit the Children’s Museum, and he normally goes to preschool and has play dates with friends.

None of that is happening right now, so I make sure he is active by having fun exercise sessions or dance parties with him. We do walks and hikes, and we do either Cosmic Yoga or Coach Josh workouts on Amazon Prime. He loves it, and when I do it with him it keeps him interested, because he loves spending time with me.

Yesterday, he got into this extended plank (pictured above) after finishing our yoga session. It’s a challenging pose. So our bonus challenge: hold an extended plank, keeping the core strong. Aim for 30-60 seconds. If that’s too long, build up to it. See how long you can hold it today, and try it 2-3X per week until you can hold it for a longer period of time.

I hope that you enjoy today’s workout, and that you are able to find something useful in my advice. Let me know how you’re feeling with the workouts, and I will see you soon with a new exercise routine.

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 #10:

-Mountain Climbers
1. Supergirl Pushups
-Mountain Climbers
2. Cross Bicycle (right)
-Mountain Climbers
3. Cross Bicycle (left)
-Mountain Climbers
4. Plank Jack
-Mountain Climbers
5. Angel Abs
-Mountain Climbers
6. Boat V-Lift
-Mountain Climbers
7. Temple Tap Abs
-Mountain Climbers
8. Side Plank Front Kick (right)
-Mountain Climbers
9. Side Plank Front Kick (left)
-Mountain Climbers
*50 Second Cool Down

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

Workout #11

Set your timer for 15 Rounds of 10/50.
Grab Dumbbells and a Chair or something sturdy you can place your foot up on.

1. Squat
2. Squatting Calf Raise
3. Pretzel (right)
4. Pretzel (left)
5. Forward Fold Leg Raise (right)
6. Forward Fold Leg Raise (left)
7. Split Squat to Warrior (right)
8. Split Squat to Warrior (left)
9. Butt Lift Squat
10. Hydrant Extension (right)
11. Hydrant Extension (left)
12. Leg Series (right)
13. Leg Series (left)
14. Sit to Stand (right)
15. Sit to Stand (left)
Repeat 1-4X
Optional: Add 30 Minutes Cardio of Choice

Reset Workout #9: Total Body No Equipment Exercises

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Hi Everyone!

Welcome to a brand new week of workouts! We are starting the week with a 28-Minute Total Body Workout. This is a throwback workout. I filmed it when I was pregnant with my daughter, last summer. You don’t need any equipment, and you can work to your own level. For example, if you want to amp up the intensity you can choose to add dumbbells or a weighted vest to the workout.

I will be filming new workouts this week. My goal is to have three new workouts and two throwback workouts. I’ve been struggling a bit to get things in. I’m having some tough days and I’m not sure if that’s due to postpartum hormones, the pandemic, lack of sleep, or a combination of all of the above.

Yesterday I intentionally set aside my plan to film a workout, because I was dealing with some anxiety, and I knew I needed to get outside and have some relaxed time with my family. We went on a hike together, and the time spent in nature did wonders for my disposition. I feel badly that I didn’t post the Saturday workout that I had planned, but I needed sunshine and the smell of crushed leaves.

Metal health is an important part of overall health, and I try to give my mental health the same care and attention that I dedicate to my physical health. Sometimes, that means an unplanned day off and other times that means an extra sweaty intense workout. Learn to listen to what your body needs.

We have another great vegan recipe from Rose this week. It’s easy Vegan Tacos. I brought some tofu, and I’m planning to try it tonight for #MeatlessMonday. Of course, there is always taco Tuesday, although I personally enjoy tacos any day of the week.

Easy Vegan Tacos Recipe #RosesRecipes

Let me know what you think of today’s workout, and our recipes this week. I have a frittata recipe, zoodle antipasto salad and a smoothie recipe to share. If there is a certain recipe you want to see next, let me know!

Have a great start to the workout week!

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.

Always consult your doctor before starting this or any workout program. You can follow along with the workout video, and check out the photo tutorial below.

Interval Timer Set for 28 Rounds of 10/50.

1. In/Out Squat

2. Quadruped Rainbow-Right

3. Quadruped Rainbow-Left

4. Hydrant-Right

5. Hydrant-Left

6. Reach Through Hip Lift

7. Elbow Tap Side Plank-Right

8. ElbowTap Side Plank-Left

9. Reverse Plank Leg Lift

10. Angel Abs

11. Forearm Plank to Dolphin

12. Tricep Push-up-Right

13. Tricep Push-up – Left

14. Table Dips

15. Toe Tap Push-ups

16. Walk the Plank

17. Mountain Climbers

18. Floor Tap Hop-Right

19. Floor Tap Hop-Left

20. Plié Jump

21. Pendulum Squat-Right

22. Pendulum Squat-Left

23. Squats

24. Down Dog Heel Press-Right

25. Down Dog Heel Press-Left

26. Figure Four Pulse-Right

27. Figure Four Pulse-Left

28. Plié Pulse

Pendulum Squat: Complete all Reps on one side, before moving on to the other side.

Easy Vegan Tacos Recipe #RosesRecipes

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Please welcome Rose Bruno Bailey as a BenderFitness recipe contributor. Rose is Vegan and is looking forward to sharing some of her favorite veggie based recipes with us.

Rose’s Recipe Inspiration

Tomorrow is Taco Tuesday, and everyone loves Taco Tuesday. I wasn’t a taco fan until recently, and I didn’t understand everyone’s fascination with tacos.

Then one day I started experimenting in the kitchen, looking for ways to meal prep my favorite vegan foods in the oven. I roasted a big pan of veggies, sweet potatoes, and a separate pan of tofu. No veggie was off limits, and I especially love roasting purple cabbage.

I decided tacos were a good idea, and with a little help from sriracha sauce and avocado I finally understood the love affair with tacos.

I now love tacos too, consider me late to the taco party; and what an easy and healthy way to eat your veggies.

You will need:

Two big sheet pans.

Parchment Paper
Extra Virgin Olive Oil
Dried thyme
Salt
Black Pepper
Cayenne Pepper
Cumin

Vegetables: Any veggies will do, these are my favorites.
Diced zucchini
Diced Sweet Potatoes
Diced asparagus
Chopped Red cabbage
Cherry tomatoes halved
Green peppers quartered
Red peppers quartered
Yellow peppers quartered
Cauliflower florets
Extra firm tofu, water squeezed out and cut in cubes
Warmed Tortillas of Your choice
Avocado
*Optional Vegan sour cream

Pre-heat oven to 400
1. In a large bowl combine veggies in two tablespoons olive oil. Toss tofu separately in another bowl.

2. Lightly season both bowls with salt, pepper, a few dashes of thyme, cayenne pepper, and cumin to taste. *You could also use taco seasoning.

3. Arrange vegetables and tofu on parchment paper. *You may need to make two batches. Roast longer cook time veggies like cauliflower, sweet potato together with the tofu, and cook the other vegetables separate.
You will have two pans to roast.

Roast for 20- 30 minutes, checking often. I like my veggies cooked well and my tofu crispy.
Warm tortillas on a pan for a few seconds on each side.

Build your tacos, tacos are personal so get crazy and creative. I like the tofu and veggie mix with avocado, sriracha sauce and a dollop of vegan sour cream. My hubby loves chips and salsa as an accompaniment. My favorite sriracha sauce is Trader Joe’s. Taco Tuesday is now a thing for my hubby and I.

buon appetito
Rose

You can find Rose Blogging at: www.MyChangeForaTen.com and on Instagram: @RoseBrunoBailey

Reset Workout #7 and #8

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Hi Everyone!

Welcome to Reset Workouts #7 and #8.

These are our two throwback workouts for the week. We had two brand new workouts to start the week, and we will be finishing with another new workout.

Workout #7 is a Dumbbell Interval Sculpt, so grab some weights and get in an awesome workout. Workout #8 is focused on plyometrics movements. These are great for building power, strength and speed, while working on your cardiovascular endurance at the same time. You will find both workout videos below.

Meditations:

Today’s recommended meditation is about motivation. Many of you know that I often say the key to creating a healthy lifestyle isn’t motivation, it’s determination. However, it’s certainly easier when we have motivation to back us up. This is a quick, guided 15-minute meditation.

I really enjoyed the ideas shared in this meditation, and I hope you do too.

Insight Timer: https://insig.ht/nhVMQqJgBab

Recipes:

I have more new recipes headed your way. If you need more ideas be sure to check out: https://www.benderfitness.com/category/recipes

We are building a great recipe list, and I hope you are enjoying the new meal ideas. Let me know how you are doing with the challenge thus far.

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 #7: Dumbbell Interval Workout:

10/50: 15 Rounds, 10 seconds Rest, 50 seconds Max Reps

Equipment: Dumbbells, Chair or Bench (sturdy surface to put your foot up on)
1. Dumbbell Swing (right)
2. Bulgarian Split Squat (right)
3. Dumbbell Swing (left)
4. Bulgarian Split Squat (left)
5. Romanian Deadlift
6. Chair Twist
7. Crunch and Tap
8. Single Leg Deadlift (right)
9. Single Leg Deadlift (left)
10. Side Plank Row (right)
11. Side Plank Row (left)
12. Heel Tap
13. Grand Plie 2nd Position
14. Supergirl Row (right)
15. Supergirl Row (left)

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

Workout #8: PLYO HIIT

15 Rounds of 10/50.
1. Burpee
2. Mountain Climber
3. Jump Squat
4. Russian Kicks
5. Lunge Jump
6. Frogger
7. Surfer
8. Mountain Jumper
9. Tuck Jump
10. Frog Hopper
11. Ninja Jump
12. Plank Jack
13. Speed Skater
14. Hip Lift Hook
15. Tuck Jump Burpee
Repeat 1-3X

Reset Workout #6: Strong Core Sculpt Workout

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Hi Everyone!

Welcome to Reset Workout #6. Today we are focused on strengthening our core. Each round of today’s workout will take 15-Minutes. You can go through this once, or pair with with some cardio.

Since having my daughter, it’s been a process rebuilding my core strength. It’s definitely been slower than it was after my first pregnancy. I have to be more aware of keeping my core muscles engaged and maintaining good posture. I don’t get too caught up in the numbers on the scale or how tight and toned my core is, because my main focus is health. My muscles are strong and getting stronger with each workout.

Remember, that at it’s root exercise helps you to live a healthier life. Every time you show up and get in your workout that’s what you are building toward. Strong and healthy will make you feel good inside and out.

Whatever your goals are I encourage you to pay attention to the way exercise makes you feel. Find three things today that you appreciate about your body. It can be anything, but if there is an area that you are constantly critiquing about yourself I encourage you to find something positive about that area.

We all tell ourselves stories about who we are and what we think about ourselves, and sometimes it’s important to change the narrative. We have the power to be kind and positive to ourselves. Use your power today, and then share that kindness forward.

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.

Knee to Chest: Right
Knee to Cheat: Left
Toe Tap
Reverse Crunch
Double Knee Side V: Right
Double Knee Side V: Left
Reverse Heel Press
Locust Stretch
Angel Abs
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
Balanced Bicycle
Crunch and Sweep: Right
Crunch and Sweep: Left
Plank Leg Lift

Repeat 1-3X

Reset #5: Lower Body Sculpt & Burn Workout – No Equipment HIIT

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Hi Everyone!

This is Reset Workout #5. I hope you’re ready for a quick, but challenging HIIT workout.

I filmed this workout live on Instagram, and really enjoyed the format. It was nice to get in a live workout with those who were able to join me.

Lately it’s been really challenging to make time to film, but doing a live took out a lot of the prep and editing time. My daughter is 7-months, crawling everywhere, and when she isn’t crawling she wants to be in my arms. So saving time, is a bit of a lifesaver right now.

We also saw my father and brother this weekend. Due to COVID, we haven’t seen anyone so this was my brother’s first time meeting my daughter. All that said, I am a bit behind on filming, but I am planning on catching up this week.

If you scroll down below the 15-Minute No Equipment HIIT workout I posted for today, you will see an older 15-Minute Core & Cardio Workout video. That’s for anyone who can’t wait for the new Reset Workout #6 to be posted. Of course, if you’re feeling feisty today you can always choose to do both workouts.

Don’t forget, it’s #MeatlessMonday. That means Rose Bruno Bailey has a new recipe to share with us. This week it’s healthy, vegan pancakes. Cue the drooling!

Vegan Banana Pancakes Recipe #RosesRecipes

Have fun with the workout, check out the recipe, and let me know what you think!

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.

High Knees
Warrior III Pulse with Knee: Right
Warrior III Pulse with Knee: Left
Squat Jump
Extended Hydrant: Right
Extended Hydrant: Left
Plié Jump
Mini Squat to Open Hip: Right
Mini Squat to Open Hip: Left
Lunge Jump
Balanced Half Moon Pulse: Right
Balanced Half Moon Pulse: Left
Side to Side Hop
Pendulum Chair Squat: Right
Pendulum Chair Squat: Left

Repeat up to 3X

Reset Workout #6:

Set your timer for 10 Rounds of 40/50.
*For a Lower Impact Workout Option you can choose to March in Place instead of High Knees. Select the Movement that is best for you. *

-High Knees
1. Plank Crunch
-High Knees
2. Plank Jack Pushup
-High Knees
3. Side Plank Reach Through (right)
-High Knees
4. Side Plank Reach Through (left)
-High Knees
5. Rainbow Plank (right)
-High Knees
6. Rainbow Plank (left)
-High Knees
7. Down Dog Cross & Lift (right)
-High Knees
8. Down Dog Cross & Lift (left)
-High Knees
9. Pushup to Hip Thrust (alternating)
-High Knees
10. Knee Drop Plank

Repeat 1-3X

Vegan Banana Pancakes Recipe #RosesRecipes

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Please welcome Rose Bruno Bailey as a BenderFitness recipe contributor. Rose is Vegan and is looking forward to sharing some of her favorite veggie based recipes with us.

Rose’s Recipe Inspiration:

The pancakes in the photo above were delicious, but that’s not what we are cooking up today.

They were not vegan nor were they healthy, it was a treat I indulged in before I went vegan. I was living in West Hollywood, CA and everyone who visited wanted to have brunch at The Griddle Cafe on Sunset Blvd. The pancakes at the Griddle Cafe were fantastic but obnoxious, and definitely not healthy.

Instead we are making portioned controlled One Bowl Vegan Banana Pancakes that are healthy and with only a few ingredients, which makes them easy to prepare for your own vegan brunch.

Let’s make Monday brunch a thing to sweeten the beginning of the week.

You can find Rose Blogging at: www.MyChangeForaTen.com and on Instagram: @RoseBrunoBailey

Ingredients:

Cook time less than 15 minutes

You will need:

*2 ripe bananas

*1/4-1/2 cup plant based milk ( I prefer Organic soy milk but any plant based milk is fine)

*1 cup oat flour ( you can make your own with regular oats and a blender)

Directions:

1. Mash bananas in a bowl with a fork.

2. Mix in oat flour and plant based milk. A fork or a whisk works fine.

3. Use a little coconut oil to heat pan. Scoop batter to make medium sized pancakes. Cook on each side over medium heat until the batter starts to bubble, than flip with a large spatula.

4. You can add other ingredients, vegan chocolate chips, berries, nuts, apples. Get creative.

5. Serve with a little all fruit jam or a drizzle of real maple syrup. Trader Joe’s has one that’s reasonably priced.

Happy Meatless Monday, enjoy your vegan pancakes and feel good that you are starting the brand new week with potassium filled nutrition.

Reset Workout #4: Lower Body Sculpt + Arm Workout

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Hi Everyone!

Welcome to today’s workout! Today I have a great dumbbell workout for you. We are starting with a Lower Body Workout, and finishing with an arm workout.

For equipment you will need dumbbells (you can use something around the house to add resistance of complete the exercises with body weight if you prefer) and a chair for the exercises in Part 2.

Get in as many reps as possible during each interval without sacrificing form. If you max out don’t worry, that is your muscle building zone. Keep doing the difficult things in life and in exercise. That is what makes you stronger.

I have another brand new workout on the agenda to finish the week. Then it’s on to Week 2 of our Reset Challenge.

Next week you can expect new recipes, new workouts and more recommended meditations. You will see three brand new workouts and two mash-ups. Rose will be sharing another vegan recipe for #MeatlessMonday and I will be sharing two more recipes.

Today’s meditation recommendation: From Reacting to Responding: https://insig.ht/eSeoY1bepab I practiced this meditation with my yoga class today and I really enjoyed it. I think learning how to choose your response, instead of always reacting is a powerful tool.

Have fun, and let me know what you think!

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.

Part 1:

1. Runner’s Lunge Lift (right)
2. Runner’s Lunge Lift (left)
3. Lunge to Squat (right)
4. Lunge to Squat (left)
5. Man Maker
6. Curtsy Lunge Kick (right)
7. Curtsy Lunge Kick (left)
8. Weighted Single Leg Glute Bridge (right)
9. Weighted Single Leg Glute Bridge (left)
10. Lunge Twist to Chair (right)
11. Lunge Twist to Chair (left)
12. Plie Pulse
13. Romanian Deadlift
14. Around the World Lunge (right)
15. Around the World Lunge (left)

Part 2:

Equipment: 2 Dumbbells, a Chair or bench.

Bicep Curl-Right
Bicep Curl-Left
Chair Lift Leg Extension
Shoulder Press
Tricep Drop
Row-Right
Row-Left
Leg Extension Abduction-Right
Leg Extension Abduction-Left
Sit to Stand