abs

20-Minute Home Workout: Sculpted Abs/Core, Fat Burning Workout -No Equipment Needed

Plank Jack Push-ups Exercise for core, legs, thighs, shoulder and arms
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Hi Everyone!

I have a fun throwback workout on the agenda for today. This 20-Minute Plank, Push-up, Burn Workout is fantastic for building stronger, more sculpted abdominal muscles. When I filmed the workout I did jump rope for the cardio bursts, but you can also choose to do high knees or marching in place as an equipment free option. You can even simulate jump roping, by doing the same motion without the jump rope.

These days I am usually working out with a little one around, so I will do high knees or rope-less jumping today to make sure no one gets hurt.

We are going to be activating the core from every direction to make sure we challenge every muscles of the mid-section. You can go through it once, or repeat it up to three times.

This evening I will also be teaching a yoga class. So, if you would like to add a yoga flow to your workout today you can find a great stretch and body scan meditation here: https://www.benderfitness.com/2022/05/full-body-yoga-stretch-45-minutes.html

This weekend we celebrated my sister’s bachelorette party with a weekend lake house trip. I didn’t get to film any workouts while I was up there (although the location would have been amazing for some videos). I will be filming new workouts this week, so stay tuned.

Sitting on a pier with my sisters over looking a lake and meditating

Let me know how today’s workout goes for you and if you had a favorite move. You can do one round or repeat it for a longer, more intense workout.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness 

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

15 rounds of 30/50. 
My cardio of choice was jumping rope, but you can also choose High Knees. 
*Cardio
1. Toe Touch Push-ups
*Cardio
2. Side Plank Knee/Lift (right)
*Cardio
3. Side Plank Knee/Lift (left)
*Cardio
4. Reverse Plank Leg Lift
*Cardio
5. Criss Cross Plank
*Cardio
6. Elevator Plank (right)
*Cardio
7. Elevator Plank (left)
*Cardio
8. Dive Bomber
*Cardio
9. Windshield Wiper Plank
*Cardio
10. Plank Jack Push-up
*Cardio
11. Knee Drop Plank
*Cardio
12. Supergirl Push-up
*Cardio
13. Heel Press Plank (right)
*Cardio
14. Heel Press Plank (left)
*Cardio
15. Rotating Push-ups


Repeat 1-3X

Exercise Description:

Toe Touch Push-Ups:
Start in Plank Position. Reach your right hand back to touch your left foot, while lifting the hips.
Return to Plank position, complete a push-up.
Repeat on Opposite Side.
Video Tutorial here: Toe Touch Push-Up
Side Plank Knee/Lift:
Start in Side Plank. Lift the leg (as you would in a jumping jack).
Bring the Knee in Toward your Chest.
Return to starting position. Complete all reps on the right, and then repeat on the left. 
Reverse Plank Leg Lift:
Start in a reverse plank position. Lift the hips to form a straight line from heels, to hips to shoulders.
Place hands below shoulders.
Hold this position, or increase the intensity by alternating leg lifts.
Keep the hips lifted and core tight throughout each exercise. 
Criss-Cross Plank:
Start in plank position. Bring the right knee in toward the left elbow.
Keeping the knee forward transition it toward the left elbow.
Return to plank.
Bring left knee in toward right elbow, and then across to the left elbow.
Continue to alternate sides. 
Elevator Plank:
Start in plank position. Bring your right knee in toward your right arm.
Move your knee up and down from wrist toward arm pit.
Keep the core strong and engaged though out the exercise.
Repeat on the other side. 
Dive Bomber:
Transition from Plank to Down Dog Position.
Bend both arms and sweep the chest toward the floor.
Allow the hips to follow as you push forward to Up-Dog.
Bend the arms to return to starting position and repeat. 
Windshield Wiper Plank:
Start in Plank Position (on forearms or extended arms).
Alternating legs, take a step out to the side, and return to plank position. 
Plank Jack:
Start in plank position.
Jump Both Feet out as you would in a jumping jack.
Hold Plank or add a push-up.
Return to starting position and repeat.
Video Tutorial Here: Plank Jack.
Knee Drop Plank:
Start in a forearm plank with hands clasped.
Form a straight line from heels, to hips to shoulders.
Keep the hips in the same position and bend the knees to just above (or lightly touch) the ground.
Keep the core strong and tight.
Return to starting position and repeat. 
Supergirl Push-Up:
Start in Plank.
Reach Right Arm and Left Foot toward opposite walls.
Return to Plank. Optional: Complete a push-up.
Return to plank.
Reach Left Arm and Right Foot.
Repeat, alternating sides. 
Heel Press Plank:
Start in a Forearm Plank.
Bend Right Knee, Flex the Foot, and Press your Heel to the Ceiling.
Continue to pulse and press.
Complete full cycle, and repeat on the opposite side. 
Rotating Push-Ups:
Start in Plank Position with feet hip distance or slightly wider apart.
Complete a Push-Up (optional).
Rotate into a right side plank, coming onto the sides of the feet.
Reach the left arm up toward the ceiling.
Return to Plank.
Complete Push-Up (optional).
Continue to alternate sides. 

15-Minute Total Body HIIT: Body Weight Interval Workout

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Hi Everyone!

This is a fun and fast total body workout routine. This workout uses some of the best body weight exercises to maximize your workout in a short period of time. The workout video and exercise breakdown are below.

I filmed this workout 9-years ago as part of my prep for an NPC Naturals fitness competition in the Bikini division. It’s fun to look back on this time period, and very motivating. At that time I was very strong, healthy and fast. I recently came across one of my workout notebooks from that time, and I was blown away by how quick my running times were. I found my times from an 800-meter (half mile) repeat workout for a total of 3-miles. If you can read my handwriting below you can see the workout breakdown.

Right now I’m at a different place in life (parenting two young children and never seeming to get enough sleep.) While I wouldn’t trade a moment of my time with my family, I’m also tired of feeling sluggish and sleepy all the time. Which means I need to make some changes. This old notebook and video served as a great motivation and reminder to myself of two things.

  1. I know what I am capable of and how to do it.
  2. Short workouts are super effective, especially when you make sure you are working at a good level of intensity. Even though my life is crazy busy right now, refocusing on short but super efficient workouts will help me get back on track.

Here’s the thing, I’m not in bad shape as far as my level of fitness goes. I might not be as fast, but I can go outside and run a few miles without stopping. I’m not uncomfortable in my own skin or with what I see in the mirror. I’ve stayed generally active with my workouts and martial arts. But lately I’ve struggled with my consistency, with making time for myself for exercise and filming and with my overall energy level. For the past two days I was completely derailed by the most horrible menstrual cramps I’ve ever had in my life and my stomach has not been happy with the nutrition choices I’ve been making.

I know that I can feel better, healthier and more energized than I do at this moment in time. And luckily, I know exactly what to do about it. I’ve been sharing that journey here for the past ten years. I just have to recommit to giving myself some small blocks of time to work on my health.

I hope that you enjoy today’s workout. Let me know in the comments what you thought about it. I also want to know about your goals. What holds you back and what small steps can you take to move forward?

Don’t forget, I’ve been posting some new workout tutorials on Pinterest, and I’m *starting* to learn TikTok. I’m so late to the game on this one, but I only have so much time in my day. But be sure to check those out too!

See you soon,

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises. 

1. High Knees

2. Burpee

3. Lunge Kick (right)

4. Lunge Kick (left)

5. Decline Mountain Climber

6. 1 Leg Hip Thrust (right)

7. 1 Leg Hip Thrust (left)

8. Speed Skater

9. Jump Squat

10. Plank Jack

11. Single Leg Stand (right)

12. Single Leg Stand (left)

13. Hip Lift/Leg Lift

14. Temple Tap Abs

15. Frogger

This workout can be repeated up to 3X.

Quick Core Exercises for Stronger Abs: 10-Minute Workout

On the Mat Core Exercises for stronger abs
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Hello Everyone,

I hope you are ready for a fantastic, quick core workout. This 10-Minute exercise routine will have every part of your abs working. A strong core impacts everything from your balance to your posture and even the position of your pelvis.

Today’s exercise routine is a low impact workout. You will be down on the mat the entire time. So it’s very apartment friendly for anyone who needs to avoid jumping (and annoying your neighbors!) and for anyone who just needs a lot impact routine without getting up/down a lot.

This routine can be done for repetitions or time. Both breakdowns are listed below the video. Sometimes I like to do one round for time and one for reps. It’s amazing how such a simple adjustment can change the way the workout feels.

How to Find Motivation to Workout:

Today I want to take a second to talk about motivation. If you’ve been following me for a while, you know that I strongly believe that determination is more important than motivation. Quite frankly you will not be motivated to workout every day. Often I am tired, busy and overall just don’t feel like working out. I’m a normal human just like you, and I have days where I look forward to my workouts and days when I wonder how in the world I am going to muster the time and energy to exercise.

There are a few techniques that help me stick to my workouts even when I don’t feel like it:

Five Tips to Working Out When You Aren’t Motivated:

  1. The five minute rule: I make a mental deal with myself that if I feel awful and want to quit after five minutes of exercise I can. For most people it isn’t the exercise it’s self that’s the problem. It’s the act of getting started. Most likely you won’t quit after five minutes because you already have workout momentum going. And if you do quit? At least you got in five minutes of exercise that you wouldn’t have otherwise.
  2. Notice your improvements. Are you getting in more reps? Having more daily energy? Less back pain? Are you able to make it through more of your workout before taking a quick rest? Did you make it through a full round of an exercise that challenges you without stopping? These are all BIG accomplishments! Often we get so caught up on what we are struggling with that we fail to recognize how much our fitness and strength has improved.
  3. Keep a workout journal or calendar. Record the workout, number of reps, number of rounds and how many breaks you took. Make a note of how you felt before the workout and how you felt after the workout. This can help you to recognize the accomplishments mentioned in point #2. It also helps establish an exercise routine. You can tell at a glance how much exercise you’ve done on a daily or weekly basis and see trends in your energy and health.
  4. Pay attention to the way exercise makes you feel. I know that I will feel better and more energized after my workout 100% of the time. Knowing that I am going to achieve that feeling often motivates me to workout when I don’t feel like it.
  5. Be flexible and give yourself grace. If you miss a few days, or fall out of the exercise routine completely don’t waste your energy on beating yourself up or convincing yourself you will restart next week, next month, next whenever. Just restart your routine right now, no matter what day of the week it is. Missing a few days, or even weeks, isn’t going to make a huge difference over the course of your lifetime. And really, exercise is about creating your healthiest and happiest life. Think about the way you feel when you are sick versus when you are healthy. Your health impacts EVERYTHING. It’s long term health that we are aiming for. So short term goals and accomplishments are great, but don’t let them distract you from that fact that consistency is developed through continuous practice. Your health is worth it.

If you have any additional tips to share or if one of these tips really resonated with you, please write them in the comments below. I hope you enjoy today’s workout!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
or
HIIT: 50 seconds max reps, 10 seconds of rest between exercises. 


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
Repeat 1-3X

Legs and Abs Express: Quick Home Workout

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Hi Everyone!

This was my workout last night (the video is posted below!) I took a long nap, so I ended up doing a late workout. This is a quick workout. If you want to amp up the intensity pair it with some cardio! You can do 30 minutes of cardio of choice (running, power walking, jump rope) or try one of my Cardio Workouts. It’s also a great workout on it’s own. 🙂

I had a long day yesterday, so I stuck to the workout and skipped the cardio. Today I am doing a running cardio workout which I will post about later. 

This is a great workout to help tone and strengthen your thighs and abs. The movements selected are challenging, and work your muscles from every angle. I always find the Extended Bridge movement tough as it really isolates my glutes and hamstrings. 

I am going strong with the no sweets challenge. I started incorporating a healthy version of a Frappucino into my morning routine, and I think it’s helping to satisfy my sweet tooth. Also, the longer I go without sweets the easier it is. 

Enjoy the workout!
Melissa

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

Repeat 1-3X

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

Toe Touch Situp
Toe Touch Situp
Extended Bridge
Plie Heel Pulse
Forearm Plank Lift