Reset Workout #3: Throwback Mash-up: Lower Body, Arms and Abs

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Hi Everyone!

Welcome to Reset Workout #3. This workout is a video mash-up. It’s a throwback combo of a Lower Body routine with me, and an Arms and Abs workout with Jesse.

Grab your dumbbells for this workout, or use something that you have around the house to add a little bit of resistance to the exercises. For the first part of the workout you will also need a chair, or something that you can put your foot up on.

Meditations:

I am a big fan of the Insight Timer app. It’s free and has a wide range of meditations. Here are some of my recent favorites.

Hope in times of uncertainty: https://insig.ht/O999Pbt6mab

Tension Release: https://insig.ht/Yjjl5DF6mab

I will be sharing daily meditation links along with the workouts. If you are new to meditation remember to give yourself grace. Training your mind takes patience and practice. For some people meditation feels easy and for others it takes a lot of practice.

If you struggle with Monkey Mind (when your brain hops around like a monkey during meditation) remember that it’s normal. Acknowledge the thought and refocus on the meditation. I will be filming some of my favorite meditations to share with you soon.

Have fun! Let me know how you’re feeling so far and what your goals are. I look forward to seeing your check-ins and 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.

Workout Breakdown: Part 1:

Intervals: 10 Rounds of 10/50.
or
Repetitions:

Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

*If you are using very heavy/challenging weights aim for between 10-12 Reps per exercise.

Squat
Split Squat: Right
Split Squat: Left
In/Out Squats
Warrior Deadlift: Right
Warrior Deadlift: Left
Curtsy Lunge: Right
Curtsy Lunge: Left
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left

Part 2:

1. Burpee
2. Twisting V-Up
3. Walk the Plank
4. Russian Twist
5. Superman Push-up
6. Oblique Drops (right)
7. Oblique Drops (left)
8. Frogger Push-up
9. Side Plank Hip Drop with Leg Lift (right)
10. Side Plank Hip Drop with Leg Lift (left)

Reset Workout #2: Arms, Legs and Core: 15-Minute No Equipment Workout

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Hi Everyone!

Welcome to Workout #2 of my Reset Workout Challenge.

Today’s workout is only 15-Minutes, but you are going to feel the burn! My core muscles maxed out on the last exercise. I hope you enjoy the challenge of this workout as much as I did.

You can do one round, or amp it up and get in three rounds. Just make sure you get in at least one! One of our goals during this challenge is to get ourselves moving consistently again.

Modify as needed, but don’t be afraid to challenge yourself. Learning to push through the difficult moments helps us grow stronger physically and mentally.

If you haven’t tried Reset Workout #1 yet, you can find it here:

Reset Workout #1: 15-Minute Lower Body and Core Burn: No Equipment

Don’t forget to get in your meditation for the day. I will post the meditation link on Instagram. I will be recording some meditation videos as well, for anyone who was unable to download the Insight Timer app.

Have fun! Let me know if you’re in for the challenge and what your goals are. I look forward to seeing your check-ins and 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

Tricep Push-up: Right
Tricep Push-up: Left
Burpees
Walk the Plank
Sumo Puhshups
Lunge Hop: Right
Lunge Hop: Left
Kneeling Hip Drop: Right
Kneeling Hip Drop: Left
Plié Hop
Eagle Crunch: Right
Eagle Crunch: Left
Side V Hold: Right
Side V Hold: Left
Angel Ab Pulse

Repeat 1-3X

Reset Workout #1: 15-Minute Lower Body and Core Burn: No Equipment

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Hi Everyone!

Welcome to Workout #1 in my Fall Reset Workout Challenge. You will find the workout video and photo tutorial below.

Over the last few weeks my energy and motivation have waned. I felt myself growing more tired and struggled to get in my workouts. I haven’t been feeling my best physically, mentally or emotionally. So I decided that it’s time for a change.

This workout challenge is going to incorporate exercise, meditation and meal ideas. I recommend downloading the Insight Timer app. It’s a free meditation app with a large variety of meditations.

Today’s workout requires no equipment. For this workout program we are going to focus on short workouts. One of the keys to a successful exercise reset is to start with something that is easy to fit into your life. One round of today’s workout will take 15-minutes. You will be able to make time for a 15-minute workout. Of course, you have the option of repeating the workout for a longer, more intense exercise session.

During this challenge I want to you pay attention to the way exercise, nutrition and meditation makes you feel. You can use a journal, or make notes on your phone or calendar. Jot down what you did and note the impact it has on your mood and energy.

Our goal during this challenge is to achieve a mind, body and energy reset so that we feel better in all aspects of our lives.

Meal Ideas:

We have two soup recipes to start the week off right and keep us warm this fall season. Both recipes will provide meals for a few days, and are easy to freeze.

The first recipe is courtesy of Rose Bruno Bailey. She will be sharing Vegan recipes with us once per week for #MeatlessMonday

You can find her Split Pea Soup and Bruschetta Recipe here:

Meatless Monday: Vegan Split Pea Soup with Whole Grain Bruschetta Recipe #RosesRecipes

You will also find my Ginger Chicken Broth Bowl Recipe here:

Ginger Chicken Broth Bowl Recipe

Have fun! Let me know if you’re in for the challenge and what your goals are. I look forward to seeing your check-ins and 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

High Knees
Jumping Jacks
Fan Kick Lunge: Right
Fan Kick Lunge: Left
In/Out Squat with Pulse
Burpee Cross Kick
Pendulum Hop: Right
Pendulum Hop: Left
Warrior III Hop: Right
Warrior III Hop: Left
Mountain Climbers
Side Plank Heel Reach: Right
Side Plank Heel Reach: Left
Boat V: Right
Boat V: Left

You can complete up to three rounds of this workout.

Meatless Monday: Vegan Split Pea Soup with Whole Grain Bruschetta 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:

My sister Frankie and I attended an earth day celebration when I was 24, and we ended up featured on the evening news. It was one of those moments that move you to your core. The vibration, the energy, we both felt it. Afterwards we went to a local diner and ordered grilled cheese sandwiches instead of our usual burgers, we decided after our Earth Day experience we wanted to be vegetarians.

This recipe is also delicious with a side salad.

At first our Mother was like most Mothers, she didn’t understand vegetarianism and questioned what did we plan to eat. She was a fantastic cook and eventually she came around and got creative in the kitchen making vegetarian versions of her famous recipes. One of my favorites was her vegetarian split pea soup. Most people think ham is necessary in Split Pea Soup but it’s not needed. She made vegetarian comfort food and it was delicious.

Today, I’m vegan and I found my niche cooking vegan food, comfort food and healthy stand byes. One of my favorite creative endeavors is to transform my Mom’s recipes to vegan. Luckily the Split Pea Soup was already vegan so I had a head start. It’s a staple in my household, my husband James loves it and we even ate it when we hunkered down during Hurricane Harvey; it’s the perfect rainy day meal. So make a big pot of Mom Bruno’s Vegan Split Pea soup and be sure to share it with someone you love.

Manga’ Rose

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

Soup Recipe:

You will need:

– 3 cartons of low sodium vegetable broth. I prefer Trader Joe’s for its rich flavor. I also like Imagine no chicken broth.

-1 bag( 16 oz) dried split peas

-Olive oil or vegetable broth

-Two cups of diced vegetables: Chopped carrots, Celery and Onion mix. (Trader Joe’s has mirepoix mix or you can chop your own.)

-Up to two cups of additional vegetables of choice: I use Kale

-Garlic cloves to taste, I use about 9 cloves of garlic

-Salt

-Ground Black Pepper

-Dried Basil

Directions:

Warm the extra virgin oil for a few seconds in a large pot. If you do not use oil you can sauté your vegetables in water, white wine or vegetable broth.

Add the Carrots, Onions and Celery and sauté for 4 -5 minutes and then add the garlic.

Continue to saute’ vegetables until translucent. I like my vegetables cooked thoroughly so I saute’ mine for at least five minutes.

Season the veggies with a bit of sea salt, a generous dose of ground pepper and basil.

You can add whatever vegetables you like. Sometimes I add kale to my soup.

After the veggies cook, add 2 cartons of vegetarian broth, the whole bag of split peas, and bring it to a boil.

Season it a bit more with salt, pepper and dried basil, and cover.

Bring the temperature to medium/ low and Simmer for 1 hour.

I start with two cartons of vegetable broth and add the third one if needed. For a thicker broth two cartons of broth is sufficient, but if you like a thinner consistency you can add more.

It is that easy.

Bruschetta Recipe:

Ingredients:

-Whole Grain Bread

-Heirloom Grape Tomatoes

-Balsamic Vinegar

-Sea Salt

-Fresh Basil

-Extra Virgin Olive Oil

Warm your whole grain bread in the oven.

Chop up grape tomatoes and season with balsamic vinegar, sea salt, fresh basil and extra virgin olive oil.

A quick bruschetta topping for your crusty whole grain bread accompaniment.

This soup lasts only two days in my house, because my husband eats three bowls at a time.

To Make Your Own Veggie Broth:

You can save scraps from vegetables and freeze them, and make your own homemade vegetable stock. I save scraps from onions, carrots, leeks, garlic, bay leaf. Put all your scraps in a pot and cover with water and bring to a boil, simmering on low for a few hours.

Ginger Chicken Broth Bowl Recipe

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*This post contains some affiliate links.

If you’ve been following BenderFitness for a while, you probably already know that I’m obsessed with soups and broth bowls. Not only do I love the flavor, and the ease of adding plenty of veggies into a nutrition dense meal. I also love the lower number of dishes needed to clean up.

Whether it’s a crockpot recipe, or a stovetop dish I love the ease of soup. Plus, as the seasons change and the days grow cooler it warms me up from the inside out. In the Autumn and Winter months I make soup at least once per week, and it keeps our family fed for several meals.

In this recipe I use pickled carrots for a little extra kick of flavor. Thinly sliced pickled radish is another great addition. Not a fan of pickled flavor? Throw your un-pickled carrots in with the broth to cook.

Some other great veggie additions: cabbage or broccoli. If you try something else, let me know in the comments. To keep things easy I use my Aroma Housewares 2-8-Cups (Cooked) Digital Cool-Touch Rice Grain Cooker and Food Steamer, Stainless, 8 Cup, Silver.

I love knowing that our entire family is getting plenty of nutrients in one simple meal. My four year old loves soup, and my 7-month old gets a deconstructed version of this recipe.

We get about 3 days worth of meals from this recipe, and it’s easy to freeze.

I also love that it incorporates plenty of anti-inflammatory foods and spices. I feel great after I eat it.

Are you a soup fan? Do you have it as a meal or as a side dish?

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.

Recipe:

Pickled Carrots:

This step is optional. You can use regular carrots in your broth bowl, but I like the zing that the pickled carrots add. Thinly sliced radishes are a great addition to the carrots.

Grated or Thinly Sliced Carrots
3 Tablespoons White Vinegar – Heinz Distilled White Vinegar, 32 oz
1 Teaspoon Sugar
Salt and pepper to taste

Make the pickled carrots first and set aside. Put the carrots in a medium bowl, add vinegar, sugar and salt and pepper. Cover and set aside. You can refrigerate the ingredients overnight if you prefer a stronger pickle.

Chicken Broth (3 lb)
Extra Virgin Olive Oil
1 teaspoon minced fresh ginger
5 cloves minced garlic
1 8 oz. container Baby Bella Mushrooms-Sliced
2 Tablespoons Fish Sauce
2 Tablespoons Soy Sauce or Coconut Aminos
2 teaspoons Sesame Oil
Baked chicken sliced
Two generous handfuls of Kale
Sliced cherry tomatoes
Brown Rice

Prepare brown rice according to directions.

In a soup pot heat extra virgin olive oil. Add minced garlic and heat until fragrant.

Add Mushrooms and cook until softened, stirring as needed.

When the mushrooms are heated add the fresh ginger. Stir.

Add Broth, Fish Sauce, Soy Sauce (or Coconut Aminos) and Sesame Oil. Stir.

Bring to a boil, then reduce heat to a simmer.

Add Kale and stir.

Slice Chicken. I bake my chicken with olive oil, garlic and ginger for added flavor.

In a soup bowl: Add brown rice, sliced chicken, pickled carrots (removed/drained from the vinegar), and sliced tomatoes. Top with the cooked broth, kale and mushroom mix.

You’re ready to enjoy! I hope you liked it.

Did you make any modifications to the recipe? Let me know in the comments.

Total Body Sculpt Workout #15: No Equipment Workout

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Hi Everyone!

Welcome to Body Sculpt Workout #15.

Are you ready for a fantastic and effective Total Body Sculpting Workout? Did I mention that you don’t need any equipment for this routine? Grab a mat and some water, and you’re ready to go.

Today’s workout program will take 40-Minutes to complete, and it will work your entire body. Cardio Intervals are incorporated into the workout routine, so we are getting strength and cardio done simultaneously. I love multi-functional workouts. For this routine, get through one round of exercise and you are good to go!

This workout is part of my Total Body Sculpt Workout series. You can do it on it’s own or if you want to follow along with the workout schedule I created go here: https://www.benderfitness.com/body-sculpt-1-mile-run-challenge-6-week-home-workout-program

Remember to challenge yourself. Get in as many reps as possible. The mind body connection makes your workouts more effective. So during each exercise, concentrate on the movement you are doing. Use good form, and challenge yourself to push into the burn. Remember, we train ourselves to be mentally and physically strong during our workouts. We learn how much we are capable of enduring, and that we have the ability to persevere through difficult things.

Let me know in the comments if you had a favorite exercise, that you want to see come back into our workout programs in the future.

See you soon, with another new workout. This workout series has been one of my favorites thus far. I’m excited to hear about your progress, and get started on some new workout challenges.

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.

30-seconds of cardio before each exercise. 50-seconds maximum repetitions.

1. Squat Pulse
2. Rub Hug Push-ups
3. Squat Switch
4. Oblique Push-ups
5. Heel Tap Squat
6. Side Plank Ankle Tap: Right
7. Side Plank Ankle Tap: Left
8. Heel Tap Abs
9. Windshield Wiper Abs
10. Plank Leg Lift
11. Runner’s Lunge to Knee: Right
12. Runner’s Lunge to Knee: Left
13. Crossed Glute Bridge: Right
14. Crossed Glute Bridge: Left
15, Reverse Plank Step Out
16. Sit Thru
17. Runner’s Lunge Leg Lift: Right
18. Runner’s Lunge Leg Lift: Left
19. Dive Bomber
20. Pendulum
21. Cross Punch: Right
22. Cross Punch: Left
23. Knee Drive: Right
24. Knee Drive: Left
25. Lateral Jump
26. Side Angle Stretch: Right
27. Side Angle Stretch: Left
28. Baby Bear Crawl

Total Body Sculpt: Workout #14: Full Body Home Workout and Cardio

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Hi Everyone!

Welcome to Total Body Sculpt Workout #14. This is a fantastic full body workout. Total Workout Time is 40-Minutes, and you don’t need any equipment.

Be sure to have some water handy to stay hydrated. Before each strength move, we have a cardio burst. Varying the intensity of the cardio is a great way to modify the workout. You can use the cardio intervals as a rest break, march in place, jog in place, do high knees, jump rope, add Burpees or mountain climbers. You want to work to an intensity level that is challenging for you.

On a scale of 0-10 workout intensity you want this workout to be 7-9. That means, you are working hard, sweating and breathing heavy, but you are able to keep going. If at any time you need to pause, that’s totally fine! Just get back into the workout when you are ready.

Let me know what you think of today’s workout! Tag me on IG or FB. I love to see your check in posts. I enjoy cheering you on, and hearing about your workout successes!

The Body Sculpt series has been one of my favorite series so far. I hope that you’re enjoying it. Is there a certain workout series you would like to see next? Let me know in the comments.

See you soon, with another new 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. Squat
2. Pendulum Tap: Right
3. Pendulum Tap: Left
4. Leg Circle: Right
5. Leg Circle: Left
6. Extended Hydrant: Right
7. Extended Hydrant: Left
8. Leg Series: Right
9. Leg Series: Left
10. Seated Twist: Right
11. Seated Twist: Left
12. Superman
13. Leg/Hip Lift
14. Plank Knee Tap: Right
15. Plank Knee Tap: Left
16. Temple Tap Abs
17. Plank Leg Lift
18. Spiderman: Right
19. Spiderman: Left
20. Sumo Pushups
21. Reverse Plank
22. Scapular Squeeze
23. Tricep Push-up: Right
24. Tricep Push-up : Left
25. Walk the Plank
26. Forward Kicks
27. Lunge to Warrior III
28. Lunge to Warrior III

Tabata Burn: Core and Cardio Workout: Fast and Effective

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Hi Everyone!

I hope you’re ready for a quick, but effective workout. One round of today’s exercise routine will only take 12-Minutes.

It’s fast, but efficient. Today we are combining core exercises with cardio to strengthen and sculpt the abdominal muscles from every angle.

Tabata is a scientifically proven, super efficient method to improve your fitness level in a short period of time. This workout combines three different Tabata rounds.

Each segment of today’s workout will take 4-minutes. We have a quick break between rounds. During each 4-minute workout interval we have 8 rounds of 20/10. During the 20-second interval, get in as many reps as you can with good form. Push yourself. During the 10-second intervals it’s rest time.

Be sure to do a quick warm-up before starting. You warm up can be anything that gets your body warm and your heart rate elevated. Jump rope, jumping jacks, walking or jogging are all great warm-up options.

Be sure to hydrate after your workout, and let me know if you liked it! When you add a workout to Pinterest, share it on FB or IG, or like/comment on my posts on social media it helps us to stay visible (which also helps us stay free!)

As always, thank you for working out with me! I hope you found today’s workout challenging, but fun.

See you soon, with another new 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. Bicycle Glutes
2. Side Plank Hip Tap: Right
3. Side Plank Hip Tap: Left
4. Plank Toe Tap

1. High Knees
2. Mountain Climbers
3. High Knees
4. Frogger

1. Russian Twist
2. Three Point Leg Lift
3. Sit Thru
4. Superman

Total Body Sculpt #13: Cardio, Arms, Legs, Butt and Core Workout

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Hi Everyone!

Welcome to today’s 40-Minute Total Body Sculpt and Cardio Burn Workout.

Grab your dumbbells for a few moves during this workout. We incorporate them into this routine to get in an added burn and build some strong, lean muscle mass.

Be sure to check out the video or the photo tutorial before getting started so you know what to expect.

Before each strength focused exercise we are completing a cardio burst. Challenge yourself to work up a sweat and get out of breath. Get in as many reps as possible without sacrificing form for each exercise.

Edamame Spaghetti with Garlic, Olive Oil, Kale, Artichokes, Olives and Feta. I was out of tomatoes, but they would be a great addition.

Be sure to support your food choices with plenty of nutritious foods. I tried Edamame Pasta this week, and was pleasantly surprised. It was delicious, and my four year old liked it too. It’s always a bonus when the little ones eat more vegetables.

I’m still working on getting all of the Body Sculpt workouts posted individually, but you can also find the 6-Week Body Sculpt Challenge here: https://www.benderfitness.com/body-sculpt-1-mile-run-challenge-6-week-home-workout-program

I hope you enjoy this workout! It’s definitely one I will be coming back to.

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. Curtsy Lunge: Right
2. Curtsy Lunge: Left
3. One Arm Burpee
4. Plié Jump
5. Chair to Warrior III
6. Twisted V-Up: Right
7. Twisted V-Up: Left
8. Super Swim
9. Side Plank Knee/Leg: Right
10. Side Plank Knee/Leg: Left
11. Rotating Pushups
12. Tricep Drop
13. Curl
14. Reverse Plank
15. Mountain Climbers
16. Heel Tap Jump Squat
17. Pendulum Squat
18. Foot Slide Squat: Right
19. Foot Slide Squat: Left
20. Pretzel Lift: Right
21. Pretzel Lift: Left
22. Push-up Jacks
23. Temple Tap Abs
24. Side Plank Reach: Right
25. Side Plank Reach: Left
26. Hydrant: Alternating
27. Superman Burpee
28. Hip Thrust

30-Minute Strength and Cardio Burn Workout

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Hi Everyone!

I’m back to filming workouts! Today’s workout is an amazing 30-minute exercise routine that combines strength and cardio. For this workout you want to grab some dumbbells to add resistance and muscle building.

The format of this routine is a little bit different. We have 7 exercises, and we repeat them 3X with cardio bursts in between. It’s a fun, total body challenge.

Make sure that you maintain good form throughout each exercise, while also going for maximum repetitions. For the cardio intervals you can do high knees (or another form of cardio, burpees anyone?), march in place or use it as a 30-second rest interval.

I was sidelined by a strained muscle for a while. It was no fun, but it gave me time to work on some other projects. It gave me time to finish writing a novel. I am a firm believer in pursing all of your dreams, and creative writing has been a passion and love for me since I was in fourth grade.

Remember, sometimes setbacks can be opportunities to use your time for something new. It’s easy to be bored, frustrated or angry when an injury happens. Use your recovery time to focus on something that makes you happy. That might be catching up on a favorite TV show, reading a book for pleasure, writing, board games, or anything else that makes you happy.

Do you have a dream or a goal that you’ve been working on? If so, what has held you back from achieving it? For me, I usually feel like I need about 4 more hours in each day.

Esmé cheered us on during today’s workout.

I hope you enjoy today’s workout! Let me know what you think by leaving a comment below.

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.

Squat and Curl
Wood Chopper: Right
Wood Chopper: Left
Weighted Russian Twist
Lunge and Knee: Right
Lunge and Knee: Left
Tricep Extension

Repeat 3X with 30-seconds of cardio before each exercise.

Total Body Sculpt Workout #12: 40-Minute Full Body Workout with Cardio Burn

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Welcome to Total Body Sculpt Workout #12. This Total Body, 40-Minute Home Workout will give you amazing results for Body Sculpting, Strength and Endurance.

For this routine, we alternate Cardio Bursts with Strength focused exercises.

Don’t be afraid to push outside of your comfort zone. That means get sweaty and let yourself be out of breath. Teach your mind and body how strong they are.

It’s okay to feel the burn, that means you are really working and targeting those muscles. Of course, sharp pain should never be ignored or worked through, as that can indicate an injury. Learn how to listen to your body and recognize a good burn vs an injury.

You are capable of so much physically, and mentally. Keep showing up and putting in the effort.

I hope you enjoy today’s workout! Let me know if you are enjoying these longer, 40-Minute 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.

1. Jumping Jacks
2. Forward Lunge: Right
3. Forward Lunge: Left
4. Hydrant: Right
5. Hydrant: Left
6. Side V-Up: Right
7. Side V-Up: Left
8. Floor Tap Squat
9. Bird Dog: Right
10. Bird Dog: Left
11. Heel Slides
12. Reverse Plank
13. V-Slip Under
14. Tricep Push-up: Right
15. Tricep Push-up: Left
16. Orthodox Jab to Uppercut: Alternating
17. Cross Punch: Right
18. Cross Punch: Left
19. Kneeling Oblique Hip Tap: Right
20. Kneeling Oblique Hip Tap: Left
21. Hip Thrust: Right
22. Hip Thrust: Left
23. Goddess Elbow to Knee Tap
24. Locust Stretch
25. Crescent Pulse with Heel Lift: Right
26. Crescent Pulse with Heel Lift: Left
27. Warrior III Knee Abduction: Right
28. Warrior III Knee Abduction: Left

Total Body Sculpt: Bonus Burn #1: Legs, Butt and Thighs Tabata Workout

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Hi Everyone!

Welcome to today’s workout. On the agenda for today, we have an amazing 12-Minute Workout. This routine is focused on strengthening and sculpting the muscles in your lower body.

Tabata exercises are a great way to burn fat and build lean muscle. They benefit your cardiovascular system, and overall fitness.

During this workout routine, you want to push as had as you can, for as many reps as possible during each 20-second interval. You have ten seconds of rest between each exercise.

We will be completing three 4-Minute rounds during today’s workout.

I hope you enjoy today’s workout! Let me know if you want to see more quick Tabata workouts in the future.

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.

Round 1
1. Lateral Hop
2. Pendulum Tap: Right
3. Pendulum Tap: Left
4. Low Jack

Round 2
1. Squat Jump
2. Goblet Squat
3. Warrior III: Right
4. Warrior III: Left

Round 3
1. Plie Jump
2. Goddess Pulse
3. Lunge Pulse
4. Burpee

Fast, Standing Workout: Strength and Power: Dumbbells & Plyometric Exercises For the Lower Body

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Hi Everyone!

Welcome to today’s workout.

This workout is focused on the Lower Body. We are building strength, power, endurance, and the ability to complete explosive movements.

This interval workout combines weighted exercises to build strength and shape in the muscles of the lower body, with a powerful plyometric section to increase endurance, athleticism, and your body’s ability to perform powerful movement patterns.

Focus on form during each exercise, but challenge yourself to get in maximum repetitions. You are going to get in a fantastic burn, by pushing yourself outside of your comfort zone. Don’t be afraid to sweat, breath heavy, and push hard. You are training yourself to be physically and mentally stronger and to have more endurance.

Strength and Power Workout Burn: 1-Round.

If you prefer to complete this workout for Repetitions:

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

Sometimes, with weighted exercises I enjoy doing one round for time, and one round for reps. Both techniques are effective, and challenge your body in different ways.

If you hear baby cooing, or a rocking sound in the background of this video, it’s because my baby was asleep in her swing. She woke up while I was filming, and calmly let me finish my workout.

I can’t believe she is 4-months old already! I want both of my kids to grow up knowing that exercise is a normal, healthy part of life.

I hope you 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.

Interval Timer Set: 15 Rounds of 10/50
Equipment (Optional): Dumbbells

1. Squat
2. Curtsy Lunge: Right
3. Curtsy Lunge: Left
4. Warrior Deadlift: Right
5. Warrior Deadlift: Left
6. Jump Squat
7. Lunge to Knee Hop: Right
8. Lunge to Knee Hop: Left
9. Criss Cross Tuck
10. In/Out Squat Hop
11. Romanian Deadlift
12. Single Leg Squat: Right
13. Single Leg Squat: Left
14. Plié Sqaut
15. Calf Raise

Complete 1-3 Rounds

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

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Hi Everyone!

Welcome to today’s workout. This is an excellent and quick Full Body Workout. This routine is great for building strength, cardiovascular endurance, lean muscle and burning fat.

Push yourself during each interval for maximum repetitions. Focus on maintaining good form during each exercise.

Jesse has amazing energy when he teaches a workout, so I know he will keep you motivated and moving. You’ll also get in a Bonus Ab Activation when he makes you laugh.

This is a No Equipment Workout that you can do anywhere. You should get in a great sweat during this routine, and really feel the burn.

I have been under the weather for the past week, which is a little bit scary during a global pandemic, but I’m recovering well. I have done some easy walks, just to get my blood flowing, but I haven’t pushed it with any harder workouts.

Remember, exercise should be improving your overall health. That means you should rest and recover when that’s what your body needs. Find that balance. We are working toward a happier and healthier life, and learning to listen when our bodies tell us what it needs.

Let’s keep getting stronger together.

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. 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

FIT AND FUN SUMMER: RUN & BODY SCULPT WORKOUT CHALLENGE: WEEK 6

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Welcome to the final week of our Mile Speed and Body Sculpt Challenge! I am so excited to finish this challenge strong, and hear how everyone has done with the mile speed challenge.

We are ending this week with our Mile Time Trial, and I have some great workouts planned for this week. The workout schedule and videos will be loaded as the week progresses.

Running Intensity Scale:

Remember, we are basing our runs on effort/intensity level. Use the scale below to maximize your runs.

Easy: Effort Level 1-3 out of 10. You should be able to carry on a conversation at this pace.

Moderate: Effort Level 4-7 out of 10. You can still talk at this intensity level, but you are limited to short responses if someone was talking to you during your workout.

Hard: Effort Level 8-10 out of 10. If someone talks to you, you would be able to respond with one word answers. This is high intensity, and not a conversational pace.

You also have the option of adding additional running to this schedule. This is optional in order to make the Mile Speed Challenge accessible for runners of all levels, and to prevent over-training. It’s important to listen to your body during the challenge and adjust as needed.

Optional Runs:

You can choose to complete two additional “easy” run days of 30-Minutes or less. OR You can choose to run 1-mile at an “easy” pace 2-3 Days this week.

If you are adding one mile, I recommend adding them on your Body Sculpt Workout Days. Depending on your current running and fitness level, you can choose to substitute a 30-Minute Run Day for a Total Body Sculpt Workout, or complete it in addition to your workout.

Note: I will be updating this page with each workout as we add them throughout the week. If you ever need to substitute a Body Sculpt Workout (for example, you need to modify the workout schedule and the next workout isn’t posted yet), you can find my other 40-Minute Workouts here: https://www.benderfitness.com/category/40-minute

Day 1: Hill Sprints

Easy Pace Warm-Up: 5-10 Minutes.
Five 45-second Hard Pace Sprints. 1-2 minutes rest between sprints. Note: If needed, you can increase the rest between sprints.
Cool Down Easy Run or Walk 5-10 minutes.

Day 2: Body Sculpt #24

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

Day 3: Bonus Burn + 1-3 Miles Easy.

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

Day 4: Total Body Sculpt #25

Side to Side Squat
Squat and Reach
Jumping Jacks
Pendulum Hop
Jump Rope/Ropeless Jumping
Cross Jab Situp
Plank Row
Supine Press to Tricep Drop
Lunge and Curl
Squat and Press
Single Leg Deadlift: Right
Single Leg Deadlift: Left
Squat and Switch
Alternating Curtsy Lunge
Plié Squat/Jump
Bicycle Situp
Side Plank Reach: Right
Side Plank Reach: Left
Alternating Bird Dog
Burpee
Prone Heel Press
Bridge
Frog Hop
Lunge Hop: Right
Lunge Hop: Left
Donkey Kicks
Scapula Squeeze
Slow Mountain Climbers
*Cool Down-March in Place until your heart rate and breathing come back to normal. Finish with some stretching.*

Day 5: Bonus Burn + 1-3 Miles Easy.

Check back for the new workout video.

Knee Plank Series (right)
Knee Plank Series (left)
Temple Tap Abs
Hip Drop Side Plank (right)
Hip Drop Side Plank (left)
Cobra Lift
Rainbow Plank (right)
Rainbow Plank (left)
V-Up
Side Plank Leg Series (right)
Side Plank Leg Series (left)
Reverse Plank Leg Lift

Day 6: Mile Speed Trial

Warm-up: Dynamic Stretches, 2-3 Strides, Easy jog.
1-Mile Speed Trial.
Cool Down.

Day 7: Rest Day

FIT AND FUN SUMMER: RUN & BODY SCULPT WORKOUT CHALLENGE: WEEK 5

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Welcome to Workout Week #5!

I hope that you are ready for another great workout week. We have three Body Sculpt Workouts, three runs, and one Bonus Burn Workout on the agenda this week. Scroll down for the workout schedule and videos.

I was late posting Body Sculpt #22 on last week’s schedule (my baby is teething already!), so if you are looking for that workout you can find it here (Day 6): https://www.benderfitness.com/2020/06/fit-and-fun-summer-run-body-sculpt-workout-challenge-week-4.html

I can’t believe that we are already on Week 5, of our 6 Week Challenge!

Running Intensity Scale:

Remember, we are basing our runs on effort/intensity level. Use the scale below to maximize your runs.

Easy: Effort Level 1-3 out of 10. You should be able to carry on a conversation at this pace.

Moderate: Effort Level 4-7 out of 10. You can still talk at this intensity level, but you are limited to short responses if someone was talking to you during your workout.

Hard: Effort Level 8-10 out of 10. If someone talks to you, you would be able to respond with one word answers. This is high intensity, and not a conversational pace.

Optional Runs:

You can choose to complete two additional “easy” run days of 30-Minutes or less. OR You can choose to run 1-mile at an “easy” pace 2-3 Days this week.

Day 1: Hill Sprints

Easy Pace Warm-Up: 5-10 Minutes.
30-Second Hill Sprints X8-10. Rest until breathing returns closer to normal in between sprints. For advanced runners: jog or walk back to starting point and repeat.
Cool Down Easy Run or Walk 5-10 Minutes.

Day 2: Body Sculpt #23

Level 1 Burpee
Side Lunge: Right
Side Lunge: Left
Squat Jump
Lunge Jump
Oblique Step Push-up
Reverse Plank Step Out
Temple Tap Abs
Side Plank Reach: Right
Side Plank Reach: Left
Mountain Climbers
Russian Kicks
Down Dog Heel Pulse: Right
Down Dog Heel Pulse: Left
Hydrant: Right
Hydrant: Left
Plank Jack
Burpee
Low Jack
Runner’s Lunge to Warrior III: Right
Runner’s Lunge to Warrior III: Left
Supergirl Heel Tap
Bird Dog
Pop Ups
Speed Skater
Warrior II Twist: Right
Warrior II Twist: Left
Stretch and Cool Down

Day 3: Bonus Burn + 1-3 Mile Easy Pace Run

This quick 12-Minute workout will work your entire core. Maximum repetitions for 50-seconds, with a 10-second break between exercises.
1. Crunch & Tap
2. T-Twist: Right
3. T-Twist: Left
4. Sit Thru Hold: Right
5. Sit Thru Hold: Left
6. Reverse Crunch
7. Cross Over Can-Can: Right
8. Cross Over Can-Can: Left
9. Down Dog Elevator: RIght
10. Down Dog Elevator: Left
11. Side Heel/Toe Tap: Right
12. Side Heel/Toe Tap: Left

Day 4: Body Sculpt #24

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

Day 5: Tempo Run

Today’s Run is broken down by time and effort.
5-Minutes: Easy
3-5 Minutes: Moderate (Effort Level 4-7/10)
5- Minutes: Easy
3-5 Minutes: Moderate
5-Minutes Easy.

Day 6: Body Sculpt #25

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

Day 7: Rest

FIT AND FUN SUMMER: RUN & BODY SCULPT WORKOUT CHALLENGE: WEEK 4

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Hello Everyone!

Welcome to Workout Week #4. We have a great Body Sculpt and Running Schedule this week. Get ready to work hard, sweat and become stronger and faster.

Running Intensity Scale:

Remember, we are basing our runs on effort/intensity level. Use the scale below to maximize your runs.

Easy: Effort Level 1-3 out of 10. You should be able to carry on a conversation at this pace.

Moderate: Effort Level 4-7 out of 10. You can still talk at this intensity level, but you are limited to short responses if someone was talking to you during your workout.

Hard: Effort Level 8-10 out of 10. If someone talks to you, you would be able to respond with one word answers. This is high intensity, and not a conversational pace.

Optional Runs:

You can choose to complete two additional “easy” run days of 30-Minutes or less. OR You can choose to run 1-mile at an “easy” pace 2-3 Days this week.

Day 1: VO2 Max Run

For today’s run start with a 5-10 minute warm-up, running at an easy/conversational pace.

Complete 400 meter (.25 mile) Repeats X4. 2-Minute Rest between repeats.

Cool Down 5-10 minutes easy pace run or walk.

Day 2: Total Body Sculpt #20

Day 3: Bonus Burn + 1-3 Miles Easy Run

Today I have a great throwback workout for you. Only 12-minutes, so challenge yourself to go hard!

Set Your Timer: 12 Rounds of 10/50.
High Knees
Wall Abs
Tuck Jump
Lunge Jump
Skier
Frogger
Side Plank Knee Rotation-Right
Side Plank Knee Rotation-Left
High Knees
Heel Tap Toe Reach
Jump Squat
V-Reach
Repeat 1-3X

Day 4: Total Body Sculpt #21

Day 5: Progression Run

Run 1-4 Miles at an easy to moderate pace. For the last 3-6 Minutes of your run, maintain a Hard running pace.

Cool Down: 5-Minutes Easy run or walk

Day 6: Body Sculpt #22

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

Day 7: Rest

FIT AND FUN SUMMER: RUN & BODY SCULPT WORKOUT CHALLENGE: WEEK 3

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Hi Everyone!

Welcome to week three of our workout schedule! I hope you’ve been enjoying the new workouts!

This week we have some great workouts and runs on our planner.

Remember, for our runs we are going based on intensity/effort level.

Below you will find the running and workout schedule for this week.

Optional Runs: You can choose to complete two additional “easy” run days of 30-Minutes or less. OR You can choose to run 1-mile at an “easy” pace 2-3 Days this week.

Intensity Scale:

Easy: Effort Level 1-3 out of 10. You should be able to carry on a conversation at this pace.

Moderate: Effort Level 4-7 out of 10. You can still talk at this intensity level, but you are limited to short responses if someone was talking to you during your workout.

Hard: Effort Level 8-10 out of 10. If someone talks to you, you would be able to respond with one word answers. This is high intensity, and not a conversational pace.

Day 1: Body Sculpt #17

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

Day 2: Tempo Run

Today’s Run is broken down by time and effort.
5-Minutes: Easy
3-5 Minutes: Moderate (Effort Level 4-7/10)
5- Minutes: Easy
3-5 Minutes: Moderate
5-Minutes Easy.

Day 3: Body Sculpt #18

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

Day 4: Hill Sprints

Easy Pace Warm-Up: 5-10 Minutes.
30-Second Hill Sprints X5. Rest until breathing returns closer to normal in between sprints. For advanced runners: jog or walk back to starting point and repeat.
Cool Down Easy Run or Walk 5-10 Minutes.

Day 5: Body Sculpt #19

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

Day 6: Bonus Burn + 1-3 Miles Running Easy Pace

Check back for the workout video. In the meantime, try this 12-Minute Core Workout.

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

FIT AND FUN SUMMER: RUN & BODY SCULPT WORKOUT CHALLENGE: WEEK 2

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Hello Everyone!

Welcome to Week 2 of my Fit and Fun Summer Challenge.

This week we have some fantastic workouts on our schedule. We are working on our overall strength and fitness, and improving our mile running time.

This week, we are starting off with a challenging run day. Remember, when it comes to running we are focusing on our perceived rate of exertion.

When I refer to Easy, Moderate or Hard effort, we are talking about the intensity level of the run. We will use an intensity scale of 1-10 to help define each pace. This is a great training technique, and it helps you connect with your body and remain aware of how you feel during your training.

Intensity Scale:

Easy: Effort Level 1-3 out of 10. You should be able to carry on a conversation at this pace.

Moderate: Effort Level 4-7 out of 10. You can still talk at this intensity level, but you are limited to short responses if someone was talking to you during your workout.

Hard: Effort Level 8-10 out of 10. If someone talks to you, you would be able to respond with one word answers. This is high intensity, and not a conversational pace.

Our Schedule this Week

Below you will find the running and workout schedule for this week. You can choose to complete both, or focus on one area.

Optional Runs: You can choose to complete two additional “easy” run days of 30-Minutes or less. OR You can choose to run 1-mile at an “easy” pace 2-3 Days this week.

Day 1: VO2 Max Run

Warm-up: Run 5-10 Minutes at Easy Intensity.

Workout: Complete four 400 Meter (.25 Mile) repeats at Hard Intensity. Equal rest to run time in between each repeat, or until your breathing has returned close to normal.

Cool Down: Run or Walk 5-10 Minutes at Easy Intensity.

Day 2: Body Sculpt #15

Day 3: Bonus Burn #3 + 1-3 Miles Running Easy Pace

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

Day 4: Body Sculpt #16

*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

Day 5: Bonus Burn #4 + Progression Run

Progression Run: Run 1-3 Miles at Easy to Moderate Pace. For the last 2-5 Minutes of your run, Run at Hard (but maintainable) intensity. Cool Down with easy run or walk 5-10 minutes.

1. Heel Tap Hover
2. Locust Hold
3. Temple Tap Abs
4. Hip Lift

1. Side Plank Hip Lift: Right
2. Side Plank Hip Lift: Left
3. Forearm Foot Slide: Right
4. Forearm Foot Slide: Left

1. Angel Abs
2. Side Lying Double Lift: Right
3. Side Lying Double Lift: Left
4. Superman

Day 6: Total Body Sculpt

I wasn’t able to film yesterday, because my baby didn’t nap. Here is an older Body Sculpt Workout. The New Body Sculpt 17 will be shifted to next week’s workout schedule.

Half Squat Rotation
Bird Dog-Right
Bird Dog-Left
Lunge Jump
Angel Abs
Plank Crunch
Spiderman
Reverse Knee Tap
Squat-Switch-Tuck
Criss Cross Abduction-Right
Criss Cross Abduction-Left
Beast Cross Kick-Right
Beast Cross Kick-Left
Ninja Jump
Walk the Plank
Wide Leg Reach to Side Plank-Right
Wide Leg Reach to Side Plank -Left
Shoulder/Hip Tap Push-up
In/Out Plié Jump
Down Dog Hop-Right
Down Dog Hop-Left
Leg Series-Right
Leg Series-Left
Donkey Kick
Pendulum Chair-Right
Pendulum Chair-Left
Down Dog Open Heel Press-Right
Down Dog Open Heel Press-Left
Squat Pulse
Low Lunge Switch

Day 7: Rest

6-Month Home Workout Challenge: Week 21 #BFBodyFit

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Welcome to #BFBodyFit Workout Challenge Week 21.

We have a great workout week planned.

Day 1:

We are starting this week with a Tabata workout. It’s a great Total Body routine, and I think you will like it. It’s short, but intense, so push hard and challenge yourself to get in maximum repetitions.

Tabata Intervals: Each segment is 8 rounds of 10/20. 10-seconds of Rest, 20-seconds maximum repetitions.
Aim for 1-minute of Rest between each segment (rest breaks are slightly longer in the video, because I demonstrate the exercises).
Jump Squat
Lunge Jump
Plié Jump
Tuck Jump
Mountain Climber
V-Up
Frogger
Temple Tap Abs
Burpee
Side Plank Hip Tap – Right
Side Plank Hip Tap Left
Donkey Kick
X-Jump
Heel Tap Jump Squat
Pendulum Hop
High Knees
Cool Down!

Day 2:

Since we are going high intensity on the first workout, we will do a Low Impact Standing Workout for Day 2. I actually love this workout. It is unexpectedly challenging, so don’t be surprised if you feel some muscle fatigue a few days later.

Set Your Interval Timer for 14 Rounds of 10/50.
Right Balanced Leg Pulse: Side
Right Balanced Leg Pulse: Front
Right Balanced Leg Pulse:Back
Left Balanced Leg Pulse: Side
Left Balanced Leg Pulse: Front
Left Balanced Leg Pulse: Back
Flat Back: Toe Press: Right
Flat Back Straight Leg Lift: Hip Closed: Right
Flat Back Open Hip: Right
Flat Back Toe Press: Left
Flat Back Straight Leg Closed Hip: Left
Flat Back Straight Leg Open Hip: Left
Warrior III Squat: Right
Warrior III Squat: Left
Repeat 1-3X

Day 3:

Today is a Total Body HIIT Burn Workout. It’s has some fun and challenging moves, that I think you will like.

Set your Interval Timer for 15 Rounds of 10/50.
Squat Jump
High Knees
Low Jack
Side Plank Reach-Right
Side Plank Reach-Left
Single Arm Burpee
Sumo Squat Twist-Right
Sumo Squat Twist-Left
Curtsy Lunge
Dips
Decline Shoulder Tap Pushup
Reverse Plank Leg Lift
Low Jack
High Knees
Squat Jump
Repeat 1-4X

Day 4:

Grab some dumbbells. We are going to focus on strengthening and sculpting the lower body. I love Lower Body Exercises. The lower body houses some of the largest muscles in the body, so working your Lowe body is a great way to build power, while boosting your metabolism.

Intervals: 10 Rounds of 10/50.
or
Repetitions:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
*If you are using very heavy/challenging weights aim for between 10-12 Reps per exercise.
Squat
Split Squat: Right
Split Squat: Left
In/Out Squats
Warrior Deadlift: Right
Warrior Deadlift: Left
Curtsy Lunge: Right
Curtsy Lunge: Left
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left
Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio of Choice

Day 5:

We are focusing on sculpting and strengthening the core. Your core helps protect your posture, and form during pretty much every exercise you do. A strong core, improves your stability.

15 Rounds of 30/50.
*30 Seconds of Cardio of Choice Before Each Exercise*
Note: I burned 200 calories during one round of this workout. Calorie burn fluctuates with height, weight & intensity level.
Knee Drop Plank
Kneeling Side Bicycle-Right
Kneeling Side Bicycle-Left
Kneeling Rainbow Arc-Right
Kneeling Rainbow Arc-Left
Crunch & Tap
Leg/Hip Lift
Temple Tap Abs
Sumo Pushups
Reverse Plank Leg Lift-Right
Reverse Plank Leg Lift-Left
Boat Toe Tap
Half Angel-Right
Half Angel-Left
Double Scissor
Repeat 1-3X

Day 6:

We are doing a body weight workout for your legs, arms and glutes.

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.

Day 7: Rest! You earned it. You can stay active with a walk or some gentle yoga.

I hope you have fun with this week’s workout challenge! Let me know in the comments below, or by checking in on Facebook or Instagram what you thought of the workout schedule.

Enjoy!

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.