15-Minute HIIT: HOME WORKOUT – No Equipment

Hi Everyone!

Welcome to a great full body workout routine. This workout requires no equipment and can be completed with body weight. As always, you will find the full length workout video below.

This was my first workout back to HIIT after an extended break. I did keep up with some yoga, but definitely had a decline in my overall health and fitness. I’ve got some work to do to re-build, but I’m excited for the journey. Plus, I’ve noticed that every time I workout my kids also want to workout or stretch with me. It’s not just my health and fitness that I’m building. These little ones are paying attention and my healthy habits are helping them create their own.

I paired today’s workout with a mile walk on the treadmill. I kept it simple, 3.0 mph speed, Incline level 2. You can repeat the workout 1-3X or do just one round. I’m starting out with one round. As my fitness level improves I will start to repeat for another round or two, or add some higher intensity cardio after the workout.

My current focus remains on CONSISTENCY. Showing up on a regular basis for my workouts, week in and week out. Consistency is more important than having one great week, or two great weeks. In that vein, I’ve committed to keeping active on a daily basis with at least one mile of walking. This is intentional walking or other exercise, outside of my normal daily activity.

I’m re-training my mind and body to show up for my health and my future self. I love taking care of my family, and sometimes do so at the expense of my own workouts, sleep, etc. I’ve been reminding myself that my family also relies on me maintaining my health and wellness, so that needs to be a priority, too.

I enjoyed being back to filming and I hope you enjoy this workout as much as I did. I would love to hear which exercise you enjoyed the most and which you found most challenging. I found the single leg hip tap most challenging, but it was also one of my favorites from today. My second favorite was the Beast Heel Press.

Have fun with today’s workout and let me know what your goals are this year, and how you’re doing with staying on track so far. Let’s keep building our health and wellness together. I’m looking forward to the year ahead and sharing plenty of new workouts with you.

See you soon!
Melissa

Member’s Workouts: Brand New workout videos available to subscription members at: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness

The Workout:

https://youtu.be/ggnAXTKeWYE

Full Body Workout. No Equipment. Sculpt & Burn.

Floor Tap Lateral Squat Hop
Double Cross Knee Drive
Warrior III: RIght
Warrior III: Left
Burpee
Rock the Boat
Single Leg Hip Tap: Right
Single Leg Hip Tap: Left
Side Plank Reach: Right
Side Plank Reach: Left
Beast Heel Press: Alternating
Temple Tap Abs
Heel Tap Jump Squat
Half Moon Leg Pulse: Right
Half Moon Leg Pulse: Left

Repeat 1-3X

New Goals for a Healthier Year

Hello Everyone!

Like many people I am starting out the year by setting some new goals. My focus this year is on my health and fitness. So here I am, back to this blog where I’ve loved sharing workouts for more than a decade and through two pregnancies, starting over to rebuild my health and fitness.

When I look back on the last year it was both wonderful and incredibly challenging. Overall the good outweighed the negative, but the number one challenge was the most unexpected…my health. For over a year I’ve struggled with intense fatigue, muscle soreness and generally feeling not like myself. My energy was low and I (a person who does not normally nap) found myself unable to get through a day without napping.

My iron was low, and I started to feel better after supplementing. I would have a few good days and think I turned a corner, but inevitably the fatigue kept coming back. As a result I’ve done some yoga, but no HIIT workouts and nothing with any real consistency.

Which leads me to Goal Number One: BE CONSISTENT.

So to start out, my goal is very simple. Participate in intentional movement every day this month. That can be HIIT, Yoga, Walking, Running or anything else. Just move intentionally and on a daily basis. To go along with this goal I’ve decided to get in one mile of walking or running per day. One mile is a small enough distance that I can consistently get it in even on the days I feel tired. It’s also long enough for the endorphins to start flowing and get me back to consistently doing longer workouts.

I started this a week or so before the new year to get back into the flow, and got in my first intentional exercise of the year. It was an incline walk on the treadmill:

Day 1 Treadmill Workout:
Speed 3.5
Incline: First 5-Minutes: 2
Incline: Minutes 6-30: 12
Incline: Minutes 30-45: 2

Finished with stretching.

I only set a goal to get on the treadmill for one mile, but once I started moving my body felt better and I wanted to keep going. That doesn’t mean there won’t be shorter workouts days, but it felt AMAZING to get moving again.

For those of you that don’t have a treadmill (or just don’t enjoy them), I’ve included a quick Tabata workout below. It was filmed shortly after I had my second child, and it’s a fun and challenging routine.

I will be filming new workouts. The goal is to restart filming this weekend. In the meantime, let’s be consistent together. Let me know in the comments what your goals are and what type of workout you are doing today.

We can keep each other motivated and committed.

Have fun today. I can’t wait to exercise with you again.
<3 Melissa

The Workout:

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

10-Minute CARDIO BURN HIIT: Home Workout – No Equipment Exercise Circuit

Hello Everyone!

Welcome to a fantastic and fun, Quick HIIT Cardio Burn workout. One round of today’s workout will only take 10-Minutes. So push yourself hard, and repeat it if you have the time and the energy to do so!

Today’s workout is led by Jesse. When I say he made today’s workout fun, you don’t just have to take my word for it. Check out the video and the photo tutorial and you will know that his humor and charisma was out FULL FORCE during this workout. So don’t be surprised if you get in an extra core workout from laughing during this routine. You won’t be bored during this workout.

Yelling cat — Gambit demands that you have a great workout today!

I love short, intense HIIT workouts. I like when they are quick, because mentally it allows me to really push myself to get in max reps, and then I can repeat it or pair it with another workout.

An important aspect of training that often gets overlooked is the development of mental fortitude. When you first start training you don’t just teach your body to grow stronger and push through, you teach your mind. You develop the mental strength to push through the challenging moments, and that doesn’t just apply to your workouts, it also applies to your every day life. You are learning how strong you are in a multitude of ways. I believe that is one of the biggest reasons why exercise helps improve self confidence. It’s not all about physical changes, it’s about learning how capable you and your body are. You learn how much you can endure and your brain learns how to work through difficult things and moments.

Exercise is so much more than aesthetic. It really improves and balances both your physical and mental health in so many ways. I have noticed that it’s easier for me to remain patient in stressful situations when I workout regularly.

If you enjoy this workout you might also like my 25-Minute Body Weight HIIT and my 15-Minute, Sculpt, Strengthen & Burn Cardio Routine.

Leaping for joy during a fun workout — Jesse having fun with his Air Jumps

Let me know if you had as much fun working out with Jesse as I did filming him during this workout. I apologize if the camera gets shaky at all, I was focused on not bursting out laughing while I was filming. I’m trying to convince him to film one workout per week, and be a more regular in front of the camera personality. So if you enjoyed the workout please let us know.

Have fun, and I will see you soon with a new workout!

Melissa

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

Set your Interval Timer for 10 Rounds of 10/50.

Air Jump Rope
Sumo Squat
Lateral Jump
Lunge Kick: Right
Lunge Kick: Left
Heel Tap Jump Squat
Standing Knee Drive Twist: Right
Standing Knee Drive Twist: Left
Surfer
Pendulum

Repeat up to 3X

25-Minute FULL BODY BURN: No Equipment Workout

Hello Everyone!

Welcome to a fantastic and effective 25-minute full body workout. This no equipment exercise routine incorporates some of the best body weight exercises to create a fantastic full body exercise routine.

The full length workout video and photo tutorial are below. This is an interval workout, so you should push yourself for max reps during each interval. No matter what your health and fitness goals are, this is a great routine to help you get there.

Bicep flex after working out — Post workout flex.

I really needed this workout both physically and mentally. I was tired all day and I knew exercise would help, but I kept pushing it off. After the workout I felt a million times better. When it comes to exercise, getting started is the hardest part. It’s important to get into the habit of exercising regularly even when you don’t feel like it. Obviously, illness and injury require rest, but I’m talking about normal days when you just aren’t in the mood. Make it a normal part of your routine.

You should also try to make eating lots of veggies and nutrient dense meals a part of your normal routine. Today I made a delicious Tofu + Veggie Penne with Balsamic Glaze. I was just winging the recipe with ingredients that we had on hand, but it was delicious! My daughter kept asking for more veggies and tofu. In fact, she liked those more than the noodles! So it was an all around win as far as family meals go.

Healthy tofu and vegetable pasta — I shared this recipe on Facebook and Instagram. Tofu + Veggie Penne with Balsamic Glaze.

Yesterday, Jesse filmed a fun and challenging 10-Minute Cardio Burn HIIT workout. I was trying so hard not to burst out laughing from behind the camera when he was teaching the workout. He made it very fun, and I feel safe saying you are guaranteed to laugh at least once during the workout. That workout will be out later this week (and Patreon supporters already have early access to the video).

It has been so wonderful to get back into a consistent workout and filming routine. We’ve been putting out a lot of videos each week, so be sure to check them out if you haven’t already. You can find them here: New January Workouts and New February Workouts.

We have done a wide variety of workouts recently from quick 4-minute per round Tabata exercise routines, to dumbbell workouts and 25-minute no equipment workouts. Plyometric to Low Impact exercise routines. There are plenty of workouts to choose from.

Melissa

The Workout:

Set your interval timer for 25 Rounds of 10/50.

Jog in Place
Reverse Lunge Knee Drive: Right
Reverse Lunge Knee Drive: Left
Pendulum Hop
Rotating Push-ups
Crab Knee Touch
Heel Tap Crunch
Reverse Plank Leg Lift
Elevated Leg Adduction: Right
Elevated Leg Adduction: Left
Side Plank Bottom Leg March: Right
Side Plank Bottom Leg March: Left
Leg Circles: Right
Leg Circles: Left
Leg Series: Right
Leg Series: Left
Hydrant: Right
Hydrant: Left
Bird Dog Squeeze: Right
Bird Dog Squeeze: Left
X-Squeeze Me
Pendulum Hop
Reverse Lunge Knee Drive: Right
Reverse Lunge Knee Drive: Left
Jog or March in Place

6 Home Workouts to Try This Week

Hi Everyone!

This week I have 6-Workouts on my agenda.

Each of these workouts is 40-Minutes long. We are using lots of compound exercises and movements that don’t require equipment. All you need is a little bit of space and a yoga mat or floor surface that you are comfortable working out on.

Below each video you will find a link to the full workout breakdown.

I’ve been working through some of my throwback workouts over the last two weeks as a way to get back on track with my workout schedule. The change in my energy level has been wonderful. It’s an unfortunate reality, but when I’m not working out my energy dips super low and I don’t want to do anything except lay around. When I get myself moving again I feel an immediate improvement in my energy levels. As soon as I finish a workout I notice how happy, energized and positive I feel. In turn I am then more motivated to workout.

Post-yoga #flowglow (heart filter courtesy of snapchat).

I plan to film new workouts this week. My sister is getting married at the end of the week, and lots of family will be in from out of town so I need to be very intentional about how I use my time. I’m in the wedding so I am working out Sun-Friday and taking the weekend off.

Remember, you need to workout consistently, but your life should not revolve around your workouts. They should just be a regular part of your life without preventing you from fully participating in everything else you love (or need to do).

For example, this weekend I helped my mom move. While it wasn’t an “official” workout, functional activities like carrying heavy boxes up and down multiple flights of stairs is definitely a great way to get in exercise. Bonus: I was able to carry furniture and boxes without getting sore or tired, because I exercise and stay active regularly.

Exercise improves your ability to participate fully in your own life. This is what motivates me to stick with it even when I’m not actively working toward a specific fitness goal (like a faster 5K or maximum number of pull-ups).

Right now, what is your workout motivation? What makes you show up and put in the work? There’s no right or wrong answer, but knowing your reason is a great way to stay motivated.

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

Workout 1:

The Breakdown: https://www.benderfitness.com/2020/04/total-body-sculpt-workout-no-equipment-home-exercises.html

Workout 2:

The Breakdown: https://www.benderfitness.com/2020/04/total-body-sculpt-2-no-equipment-home-workout.html

Workout 3:

The Breakdown: https://www.benderfitness.com/2020/04/total-body-sculpt-workout-3-best-full-body-cardio-burn-exercises-full-length-workout-video.html

Workout 4:

The Breakdown: https://www.benderfitness.com/2020/04/total-body-sculpt-workout-4-great-results-no-equipment.html

Workout 5:

The Breakdown: https://www.benderfitness.com/2020/04/total-body-sculpt-workout-5-effective-no-equipment-home-workout.html

Workout 6:

The Breakdown: https://www.benderfitness.com/2016/11/40-minute-power-yoga-fitness-sculpt-sean-vigue-melissa-bender.html

Time to Rest! Enjoy your rest day and come back next week for a new workout schedule!

15-Minute Total Body HIIT: Body Weight Interval Workout

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.

I know what I am capable of and how to do it.
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.

16-Minute Cardio HIIT: No Equipment, Body Weight Home Workout

Hello Everyone!

I hope that you are ready for an amazing home workout routine today. This workout doesn’t require any equipment. You can do it anywhere and it will give you an amazing full body workout. Challenge yourself to get in maximum repetitions with good form. As always, you will find the full length workout video and the photo tutorial below.

Intensity makes a big difference in your workout. The tricky thing about HIIT style workouts is they never exactly feel ”easy” but you get much better at them. You will get in more reps, tolerate the workouts better, have improved endurance and elevate your fitness level. The great thing about HIIT is that you can get in a short workout and still get amazing results for your health and fitness. It’s important to push yourself to find the right level of challenge.

Be sure to check out my new Pinterest workout tutorials!

We are working on a lot of fun things behind the scenes at BenderFitness. I’m still in the trenches of business that is part of parenting young children, but I’m starting to find a bit more balance. Some seasons of life are busier than others, but as I always say: it’s not about perfection, it’s about making consistent choices over time. So get in that workout, and know that it counts whether it’s one round or three rounds. Every bit of movement is benefiting your overall health.

Don’t let an off day (or week or month) make you feel like it’s useless to continue, because you fell off the wagon. Your health is lifelong. Quitting on it shouldn’t be an option. Your health will impact every aspect of your daily existence today and every day of your future.

Be sure to let me know if you had any favorite exercises in this routine. Also, let me know how many rounds you end up doing today. I LOVE seeing your check in posts. It motivates me to continue sharing, and I truly enjoy hearing about your success and consistency. Don’t forget to have fun, and take a moment to acknowledge your strength in showing up today. You are capable of hard things, be it today’s workout or some of the harder things life throws our way.

I hope that you enjoy today’s workout. I’ve been sharing some fun and quick workout tutorials on Pinterest as part of their creator rewards program, so be sure to check those out and save any of the workouts that you enjoy: https://pin.it/41bSorJ.

Have fun!

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

High Knees
Superman Pushup
Squat to Lunge Jump
Temple Tap Abs
Burpee High Knees
Sumo Squat
Frogger
V-Up
Mountain Climbers
Pendulum Squat
Lunge Jump
Spiderman Pushup (or Plank)
Russian Kicks
Side Plank Hip Lift (right)
Side Plank Hip Lift (left)
High Knees

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

18-Minute HIIT: Cardio Blasting Body Sculpt Workout

Hello Everyone,

I have a fantastic workout on the planner today. This 18-Minute HIIT routine is an amazing full body workout. We will be incorporating dumbbells into this routine, so be sure to grab some for resistance. If you don’t have dumbbells you can either grab something from around the house (water bottles work!) or do the exercises with body weight. Either way, you will be getting in a great workout. You will find the workout video and a photo tutorial below.

We have finished our flooring renovations throughout the house. We are still in the process of getting everything put back in order and re-arranged. Everything takes longer when you have young kids. We still need to stain and finish our staircase. It was previously carpeted, but we want to change the look. I have never stained any furniture before, so wish me luck and share any useful tips in the comments!

I hope that you enjoy today’s workout. I’ve been sharing some fun and quick workout tutorials on Pinterest, so be sure to check those out: https://pin.it/41bSorJ.

Have fun!

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

The Workout:

Equipment: 2 Dumbbells, Chair or Bench

Interval Timer: 18 Rounds of 10/50

Reps:
Beginner: 10 reps, 30 Seconds Cardio Bursts
Intermediate: 15 reps, 40 Seconds Cardio Bursts
Advanced: 20 reps, 50 Seconds Cardio Bursts

High Knees
Burpees
Warrior Deadlift-Right
Warrior Deadlift-Left
High Knees
Burpees
Chair Squat Pendulum Press-Right
Chair Squat Pendulum Press-Left
High Knees
Burpees
Runner’s Lunge Lift-Right
Runner’s Lunge Lift-Left
High Knees
Burpees
Modified Pistol Squat Tap (Sit to Stand)-Right
Modified Pistol Squat Tap (Sit to Stand)-Left
High Knees
Burpees

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

High Knees: Run in place, focusing on keeping your core tight and engaged, and driving the knees as high as you can.

Burpee: Part 1: Start in Plank. Hold here or do one pushup.

Burpee: Part 2: Jump your feet forward from plank position. Lift your hands and get ready to spring up.

Burpee: Part 3: Jump as high as you can. Try to touch the ceiling (or sky if you are lucky enough to workout outside!)

Warrior Deadlift: Part 1: Hold Dumbbells in front of you, with your palms facing your body. Keep the core strong and engaged. Extend one leg behind you.

Warrior Deadlift: Part 2: Keep the back flat (most important part of this move!), hinge forward at the hips, let your arms hang in front of your body. Keep your hips closed and your knee & both hip bones pointed toward the floor. Lift from the glutes and hands strings to return to starting position.

Chair to Pendulum Squat & Press: Part 1: Hold a dumbbell at shoulder height. Keep both knees pressing together, and thighs squeezing. Sink your hips backward into chair pose (like you are about to sit on a chair).

Chair to Pendulum Squat & Press: Part 2: Press through your heels to come up from chair pose. Lift your leg into a pendulum swing, keeping your knee facing forward. At the same time, press the dumbbell toward the ceiling. Bring the weight back to your shoulders, and the legs together to return to chair pose.

Runner’s Lunge Lift: Part 1: Start with both feet together. Take a large step backward until you come into a runner’s lunge. Hold a dumbbell between both hands, at shoulder height. For the Runner’s Lunge keep the back leg straight, chest lifted, and your front thigh parallel with the ground.)

Runner’s Lunge Lift: Part 2: From the lunge position lean forward with a flat back. Keeping both feet on the floor, hold onto the weight and place it in front of your foot. Press through the heel of the front leg to lift your back leg/heel toward the ceiling. Use a controlled motion to return the back foot to the ground. Firmly grasp the weight, keeping the back flat, and return to starting position.

Modified Pistol Squat/Sit to Stand: Part 1: Start in standing with your glutes strongly engaged.

Modified Pistol Squat/Sit to Stand: Part 2: Extend one leg in front of you. Press your hip backwards to sit or tap the chair with your butt. Keep the core tight and press through your heel to return to standing.

Lower Body Workout: No Equipment

Hello Everyone!

Today I have an excellent lower body workout on the planner. You won’t need any equipment, but we will be working all of the muscles of the lower body, getting in some cardio, and still incorporating some movements for core strength and stability. You will find the workout video below.

I am joined in this workout by my sister, Kristen. This is a throwback workout, but I LOVE when I have the opportunity to exercise with my friends and family. It’s so wonderful when they see themselves growing stronger, more confident and filled with energy.

Even though this is a throwback workout, I want to take a moment to give a shoutout to my sister. She is currently on a trip to accept an award for being one of the top 40 Under 40 in her industry. She applies her drive and work ethic to everything that she does, and I am a very proud big sister.

Kristen is someone who envisioned the life that she wanted and then worked to make those dreams a reality, and I love that she is being recognized for that. Often, people don’t get the recognition that they deserve, so if you are in that position right now whether it’s work, fitness or something else, I want you to take a moment and acknowledge your own accomplishments. If you know or see someone else doing something wonderful and you recognize their efforts, tell them!

You can also tell me in the comments what you are most proud about yourself for right now. It can be anything. I will be rooting along and cheering for you. I absolutely love celebrating people’s successes.

Our flooring project is almost done, so I will be back to filming new workouts. I was on a roll, but then my computer crashed (still isn’t fixed so I can’t access what was filmed) and we got crazy busy with our renovations. I’m looking forward to getting our house put back together and being back into a ~~clutter free~~ less cluttered space. Having everything pulled out of the bedrooms and into our main living areas is a study in patience and has tested my mess tolerance. It’s also a great motivator to purge and donate some of belongings.

I hope you enjoy today’s workout!

See you soon!

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

The Workout:

Set Your Interval Timer for:

15 rounds of 20/50

-Cardio
1. Frog Pop-up
-Cardio
2. Cross Leg Hip Thrust (right)
-Cardio
3. Cross Leg Hip Thrust (left)
-Cardio
4. Side Plank Leg Lift (right)
-Cardio
5. Side Plank Leg Lift (left)
-Cardio
6. Curtsy Lunge Kick (right)
-Cardio
7. Curtsy Lunge Kick (left)
-Cardio
8. Snow Angel
-Cardio
9. Tricep Heel Press (right)
-Cardio
10. Tricep Heel Press (left)
-Cardio
11. Plank Lunge Reach (right)
-Cardio
12. Plank Lunge Reach (left)
-Cardio
13. Goddess Reach (right)
-Cardio
14. Goddess Reach (left)
-Cardio
15. Boat to Table
*Repeat 1-3X

20-Minute Full Body Boot Camp Sweat – No Equipment Workout Routine

Hello Everyone,

We have a fun workout with Jesse on the planner today! Jesse is very fun to workout with because he is high energy and manages to get me laughing during every workout (including the ones that I film, so if you hear snickering behind the camera it’s me).

I wrote this workout for one of my group classes. In class we start with a 10-Minute warm-up, go through two rounds of this workout, and finish with a 10-Minute Cool Down.

Below you will find the workout, plus a quick warm-up and cool down video. There is also a photo tutorial if you aren’t sure what the exercises are.

We are in the midst of some renovations around the house, which will hopefully (fingers and toes crossed) be done today. I was a bit overly optimistic that we would have time to do a live workout this weekend. We own to much stuff, so as we finish our renovations and re-situate our household I plan on purging and donating as much as I can.

In the meantime, I’m focused on moving as much as possible and writing new workouts so we can go full steam ahead.

I hope you enjoy today’s workout with Jesse. I would love to hear what you think in the comments below.

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

Warm Up:

The Workout:

Intervals: 15 Rounds of 30/50.

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

*Cardio of Choice Between Each Exercise. Our selection was High Knees.

Overhead Squat
Lunge Kick: Right
Lunge Kick: Left
Temple Tap Abs
Burpee
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
Leg Lift
Hip Lift
Alternating Hip Thrust
Plank Side Tap: Right
Plank Side Tap: Left
Elevated Leg Adduction: Right
Elevated Leg Adduction: Left
Donkey Kick

Repeat 1-3X

The Cool Down:

https://youtu.be/K9p6lxK8Az8

6-Month Home Workout Challenge: Week 12 #BFBodyFit

Hi Everyone!

For the week, we have 6 Fantastic workouts on the agenda. I posted the videos and workout breakdowns below, or you can check out the individual workout breakdowns to each routine by clicking on the daily links.

Are you ready to have an awesome workout week, and feel great? Me too! Exercise makes me feel amazing, and I am excited to share this week’s workout schedule with you.

Equipment in this week’s schedule:

During this week’s workout schedule I use a few different pieces of equipment. If you don’t have any equipment please don’t worry. You can complete the exercises with Body Weight, or grab something from around the house (water bottles, a hand bag, etc) to add some resistance.

During Workout #1 I use a stability ball for a Decline Pushup Ab Pull, but you can substitute a Frogger Pushup for a no equipment version of the exercise. If you’re not sure what that is, click the Workout Title link and you will see a photo tutorial for that and each exercise in the workout video.

Make Your Plan:

Take a minute to make a plan. How many workouts are you going to do this week, and when will you do them. Then stay accountable. Mark them off on your calendar or tag me in your check in posts throughout the week on Instagram or Facebook. Having a plan makes you more likely to succeed at sticking to the workouts.

Focus on Nutrition:

Throughout the week, focus on supporting your workouts with good nutritious meals. For me, that means eating plenty of whole foods, vegetables, fruits, whole grains, lean meats, and staying hydrated. Below, I included some photos of meals I cooked at home. I aim to incorporate vegetables with every meal.

Vegetables add a wider variety of nutrients to your meals, and also keep you feeling full and satisfied for longer periods of time. Aim to make approximately half of your meal vegetables.

Chicken and Vegetable Soup with Lemon Rice

Chicken and Vegetable Stir Fry

Eggs and Toast with Guacamole

Chicken, Quinoa and Peppers with a salad.

If you have a favorite healthy recipe, please share it in the comments below, or tag me in a post on Instagram or Facebook. Let me know if you would like me to start posting more meal ideas. I usually post meals on my Instagram page, but I would love to get back to sharing more recipes on my blog as well.

Exercises like this can be completed with a dumbbell or other item for added resistance, or you can do the movement with body weight only. Modify with what you have available at home.

I hope you enjoy this week’s workouts! 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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

The Workouts

Day 1: 20 Minute Full Body Workout

This workout can be completed for Reps or Intervals.
Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
Intervals: 12 Rounds of 10/50.
Supergirl
Lunge Jump
Down Dog Leg Lift-Right
Down Dog Leg Lift-Left
Jump Squat
Decline Pushup Ab Pull (Frogger Pushup Modification)
Jumping Jacks
Side Plank Reach Through-Right
Side Plank Reach Through-Left
Overhead Squat
Pendulum Squat
Side to Side Mountain Plank
Repeat 1-3X

Day 2: Lean Lower Body Dumbbell Workout

Equipment: Gymboss Interval Timer set for stopwatch, Dumbbells, Chair or Bench.
Beginners: 5 Burpees, 10 Reps Per Exercise
Intermediate: 10 Burpees, 15 Reps
Advanced: 10 Burpees, 20 Reps
1. 10 Burpees
2. Curtsy Lunge (right)
3. Curtsy Lunge (left)
4. Romanian Deadlift
5. Overhead Split Squat (right)
6. Overhead Split Squat (left)
7. Calf Raise (right)
8. Calf Raise (left)
9. Weighted Plie
10. 10 Burpees
Repeat 1-4X

Day 3: 15 Minute Body Weight HIIT

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

Day 4: 15 Minute Legs and Core

Sumo Squat
Warrior III-Right
Warrior III-Left
Frogger
Hip Press/Glute Bridge
Hip Lift
Bicycle
Rock the Boat
Cheek to Cheek
Superman
Squat
Alternating Lunge
Forward Lunge Lift-Right
Forward Lunge Lift-Left
Repeat 1-3X

Day 5: 15 Minute Full Body Workout

Set Your Interval Timer for 15 Rounds of 10/50.
Equipment: Dumbbell
Over Head Squat
Alternating Runner’s Lunge Lift
Warrior Deadlift-Right
Warrior Deadlift-Left
Lunge Jump
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Temple Tap Abs
Plank Knee Tap
Leg/Hip Lift
Reverse Plank Step Out
Tricep Pushup-Right
Tricep Pushup-Left
Bent Over Row-Right
Bent Over Row-Left
Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice.

Day 6: 15 Minute Total Body Workout and Cardio Burn

Set your Timer for 12 Rounds of 30/50.
30 Seconds of Cardio Before Each Exercise.
In/Out Jump
Single Leg Hip Thrust-Right
Single Leg Hip Thrust-Left
Warrior III-Right
Warrior III-Left
Burpee
Reverse Plank Leg Lift
Angle Abs
Side Plank Hip Drop-Right
Side Plank Hip Drop-Left
Temple Tap Abs
Frogger
Repeat 1-3X

Day 7: Rest Day

6-Month Home Workout Challenge: Week 11 #BFBodyFit

Welcome to #BFBodyFit Week 11. This week we have 6-workouts and one rest day on the agenda. Get out your calendar and plan your workouts for the week/ Check them off through the week as you complete them.

Treat your workouts as you would any other appointment on your calendar. Show up and get them done.

We are more than half way through Month 3 of this challenge. Your consistency has been great, and you are probably noticing improved strength, endurance, and changes to your overall fitness. You are most likely also seeing positive changes in your mood, energy, and more lean muscle.

Take a moment to take stock of how you are feeling at this point. You are doing something fantastic for your health every time you show up for your workouts. At this point you have moved beyond “staying motivated” and built up a consistent workout routine. That deserves Kudos.

Keep up the good work, and let me know how you’re feeling!

Have fun this week!

Melissa

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

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Day 1: Full Body Workout

This Full Body Exercise routine will take 15-Minutes Per Round. You can complete 1-4 Rounds of this routine.

Grab two dumbbells and you are ready to go! If you don’t have weights you can use something from around the house to add resistance, or complete the exercises with Bodyweight only. As long as the workout feels challenging to you, you’re in the right zone of effort.

Equipment: Interval Timer set for 15 Rounds of 10/50, and two dumbbells.
This workout can also be repeated for Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
Burpee
Reverse Lunge Lift-Right
Reverse Lunge Lift-Left
Table Lift-Right
Table Lift-Left
Burpee
Knee Drop Plank
Temple Tap Abs
Plank Jack Pushup
Heel Tap Abs
Burpee
Tricep Drop
Bicep Curl
Shoulder Press
Reverse Plank
Repeat 1-4X

Day 2:

This 10-Minute Per Round Core Workout is Quick, but very effective. You can complete 1-4 rounds of this workout, and if you’re up to it pair it with Up to 30-Minutes of cardio.

Cardio can be walking, running, jump rope, swimming, cycling.

Set your interval timer for 10 Rounds of 10/50.
Ball V-Up
Ball Pull (or Froggers)
Side Knee Tap (Alternating)
Over Head Reach
Decline Spiderman
Side Ball Lift-Right
Side Ball Lift-Left
Core Stretch Reach
Heel Press-Right
Heel Press-Left
Repeat 1-4X
Optional: Pair with 30 Minutes of Cardio

Day 3:

At 16-Minutes per round, this is a quick Total Body Workout. You don’t need any equipment for this routine. Complete 1-3 Rounds of this workout.

Push yourself for Max Reps with good form. Never sacrifice form for speed.

Set Your Timer: 16 Rounds of 10/50.
High Knees
Cheek to Cheek
Cross Jack
Criss Cross Curtsy Lunge
Mountain Climbers
Rolling Situp-Superman to Boat
Side Plank Hip Lift-Right
Side Plank Hip Lift-Left
Leg/Hip Lift
Burpees
Warrior III-Right
Warrior III-Left
Cross Donkey Kick
Heel Tap Squat Jump
Down Dog Hop-Right
Down Dog Hop-Left
Repeat 1-3X

Day 4:

Grab your Dumbbells for this one! If you don’t have dumbbells get creative and use something from around the house, or do body weight variations of the exercises. Work with what you have, and if you need suggestions for an exercise variation or substitution leave a comment below, letting me know which exercise you are struggling with.

1. Dumbbell Rotational Lunge (right)
2. Dumbbell Rotational Lunge (left)
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Tricep Extension
6. Bent Over Row
7. Dumbbell Skier Swing
8. Warrior Deadlift (right)
9. Warrior Deadlift (left)
10. Side Kick Press (right)
11. Side Kick Press (left)
12. Chair Twist
13. Tricep Drop
14. Single Leg Tap (right)
15. Single Leg Tap (left)

Day 5:

At 15-Minutes per round, this Cardio HIIT workout is quick, but fantastic! Really push yourself during this routine to get in max reps. You should be out of breath, it should feel difficult. Don’t be afraid to get sweaty! That’s what this workout is all about.

On a Scale of 1-10, aim for a workout intensity of 8-9 during each interval. If it feels easy, it’s time to amp it up.

Calorie Burn after one round of this workout: 222 Calories.

Mountain Climber
Burpee
Lunge Jumps
Frog Hopper
Low Jack Hop
Single Leg Heel Tap Hop-Right
Single Leg Heel Tap Hop-Left
Pushup Jack
Squat Jump
Russian Kick
High Knees
Mountain Burpee
Lunge Hop-Right
Lunge Hop-Left
Touch Tuck Jump
Repeat 1-3X

Day 6:

Below you will find two videos. The first is today’s workout. The second video is a tutorial on building to a pull-up. Pull-ups are amazing for strengthening your back.

Repeat 1-4X
1. Pull Ups
2. Bent Over Row
3. Bent Over Fly
4. Back Extensions or Supermans
5. Leg Extension or Prone Heel Tap
6. Deadlift
Stretch:
1. Up/Down Dog
2. Pelvic Tilt
3. Knee to Chest and Extend (right)
4. Knee to Chest and Extend (left)
5. Twist (right)
6. Twist (left)
Foam Roll

How to Build to a Pull-up

Day 7: Active Rest Day

6-Month Home Workout Challenge: Week 10 #BFBodyFit

Welcome to Week 10 of the #BFBodyFit Home Workout Challenge! You are doing a fantastic job sticking with the program.

We have a fun workout week on the planner. Get out your calendar and mark down your workouts. Having them written down someplace that you can see them will help you stay accountable. Plus, it feels great to mark them as completed!

Determination is more important than motivation.

Your motivation may fluctuate, but keep showing up for yourself and your health and get your workouts in.

I included 7 workouts this week, so feel free to stack two workouts or do an active rest day if that is too much for your body.

A huge component of the #BFBodyFit Challenge is for you to learn how to listen to your body’s cues. I want you to become best friends with yourself, and treat your body with kindness and care. That includes regular exercise, and “checking in.”

You wouldn’t just assume that your best friend is doing fine, or see symptoms of fatigue and ignore them. If your friend was hurt or sick, you would check in and see what you can do to help. Treat yourself and your body the same way.

Have fun this week!

Melissa

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

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Workout 1:

Total Body Home Workout-No Equipment Needed.

30-Seconds of Cardio Between Each Exercise*
Exercises 1-5 are a Warm-up. If you are already warmed up you can go higher intensity for each interval and cardio burst.
In/Out Squat
Knee to Elbow-Right
Knee to Elbow-Left
Low Impact Burpee
Butt Kicks
Elevator Plank-Right
Elevator Plank-Left
Angle Abs
Single Leg Hip Thrust-Right
Single Leg Hip Thrust-Left
Goddess Tuck Pulse
Walking Push-up
Side Plank Stretch-Rotating
Runner’s Lunge Lift-Right
Runner’s Lunge Lift-Left
March in Place
Repeat 1-3X

Workout 2:

12-Minute Core Workout. No Equipment, Muscle Sculpting Exercises.

Seated Lean to Lift
Table Press
Kneeling Side Hip Press-Right
Kneeling Side Hip Press-Left
Boat Heel Slide-Alternating
Swimmer
X-Squeeze Me
Down Dog Tap and Heel Press-Right
Down Dog Tap and Heel Press-Left
Seated Twist
Rotating Plank
Plank Crunch
Repeat 1-3X

Workout 3:

20-Minute Cardio HIIT and Sculpt Workout. I use a jump rope for my cardio bursts, but you can do rope-less jumping, high knees, Jumping Jacks or another cardio of choice.

Set your timer for 15 rounds of 30/50 seconds.
-Jump Rope
1. Burpee
-Jump Rope
2. Supergirl Pushup
-Jump Rope
3. High Knees
-Jump Rope
4. Down Dog Hop (right)
-Jump Rope
5. Down Dog Hop (left)
-Jump Rope
6. Mountain Climber
-Jump Rope
7. Leg Lift Plank
-Jump Rope
8. Side Lunge Puch
-Jump Rope
9. Single Leg Hip Thrust (right)
-Jump Rope
10. Single Leg Hip Thrust (left)
-Jump Rope
11. Walk the Plank
-Jump Rope
12. Hop to Lunge (right)
-Jump Rope
13. Hop to Lunge (left)
-Jump Rope
14. Crescent Pushup (right)
-Jump Rope
15. Crescent Pushup (left)

Workout 4:

Core and Butt Workout with Cardio Burn. You don’t need any equipment for this workout, although I use a stability ball for a couple of exercises. In the video I also demonstrate body weight only variations of the exercise for anyone who doesn’t have access to equipment.

Jump Rope
2. Bridge/Ball Pull
3. High Knees
4. Side Plank Leg Circles-Right
5. Speed Skater
6. Side Plank Leg Circles-Left
7. Squat Jumps
8. Bird Dog
9. Static Skips with Arm Reach
10. Leg Lift/Bicycle/Hip Lift
11. Burpees
12. Tricep Leg Circles-Right
13. Russian Kicks
14. Tricep Leg Circles-Left
15. Mountain Climber
16. Plie Pulse Squat
Repeat 1-3X

Workout 5:

16-Minute Total Body Workout. Let’s work a little bit of everything with this workout routine!

1. Burpee Uppercut
2. Temple Tab Abs (tap right, tap left=1 rep)
3. Side Plank L-Lifts (left)
4. Side Plank L-Lifts (right)
5. Burpee Uppercut
6. Slow rolling abs
7. Alternating Leg lifts (right)
8. Alternating Leg Lifts (left)
9. Power Knee Ups (right)
10. Power Knee Ups (left)
11. Burpee Uppercuts
12. V-Leg/hip lift
13. 3 Kick Series (front kick, table kick, roundhouse=1 rep) (right)
14. 3 Kick Series (left)
15. Burpee Uppercut
16. Superman Crunch with Twist
Repeat 1-3X

Workout 6:

Legs and Core Workout. Today we focus on the large muscles of the lower body, and working our core from every angle.

Equipment: Buy a Gymboss now. Interval Timer & Dumbbell.
Curtsy Lunge with Calf Raise-Right
Curtsy Lunge with Calf Raise-Left
Lunge Kick-Right
Lunge Kick-Left
Glute Bridge to Calf Raise
Lunge Jump Twist
Walk the Plank Pushup
Angel Abs
Toe Touch Plank Reach-Right
Toe Touch Plank Reach-Left
Camel Reach
Dive Bomber
Repeat 1-4X

Workout 7:

20-Minute Plyometric Pilates Fitness Fusion. Start with a fantastic Pilates workout with Sean Vigue. And finish with a BenderFitness HIIT.

Part 1:
Pilates with Sean Vigue
Part 2: Plyometric HIIT
*30-Second Cardio Burst Between Each Exercise. Recommended: Burpees*
Mountain Climber
Tuck Jump
X-Jump Pushup
Russian Kicks
Bridge Hopper-Right
Bridge Hopper-Left
Alternating Frogger to Side Plank
Donkey Kick
Repeat 1-3X
Optional: Pair with 30-Minutes additional Cardio of Choice.

6-Month Home Workout Challenge: Week 6: #BFBodyFit

Welcome to this week’s Home Workout Schedule! We have six workouts on our planner this week, so get ready to get in some amazing workouts.

Plan out your workout days, and write them on your calendar to stay accountable and on track.

A couple of the workouts in this week’s schedule require equipment (dumbbells, jump rope and a chair), however, if you don’t have equipment you can do the exercises with Bodyweight only.

There is always a way to modify the workouts to suit your needs! This home workout program is meant to give you a great way to build your strength, endurance, health, and fitness from anywhere, for free.

Accountability is an important part of consistency, so feel free to check in by commenting below, or posting and tagging BenderFitness on your social media posts.

Don’t forget to have fun, push hard and work up a sweat! We are excited to workout with you!

Day 1:

21-Minute HIIT Full Body Workout. For this workout, grab some dumbbells, a chair (or something you can put your feet up on), and a jump rope. If you don’t have dumbbells or a jump rope you can complete all of the exercises with body weight.

Set your interval timer for 21 Rounds of 10/50.
1. Jump Rope
2. Deadlift
3. Quadruped Leg Raise
4. Jump Rope
5. Warrior Deadlift (right)
6. Warrior Deadlift (left)
7. Dive Bombers
8. Jump Rope
9. Split Squat (right)
10. Split Squat (left)
11. Plank Walkouts
12. Jump Rope
13. Lunge Pulse Press (right)
14. Lunge Pulse Curl (left)
15. Superman
16. Jumpe Rope
17. Plank Cross Row with Floor Tap
18. Folded Twist
19. Jump Rope
20. Curtsy Lunge (alternating)
21. Pigeon Stretch (alternating)
Repeat 1-3X

Day 2:

This 20-Minute Boot Camp Sculpt doesn’t use any equipment. It’s a great Total Body Workout, and can easily be performed as a LIIT routine. For a LIIT (Low Impact Interval Training) version of this workout complete High Knees Marching for each cardio interval, and do a Plie Squeeze, instead of the Plie Jump.

Set your Interval Timer for 15 Rounds of 30/50.
Cardio: High Knees or Jump Rope.
*For a LIIT (Low Impact Interval Training) version of this workout complete High Knees Marching for each cardio interval, and do a Plie Squeeze, instead of the Plie Jump.
*Cardio
1. Wood Chopper (right)
*Cardio
2. Wood Chopper (left)
*Cardio
3. Side Lunge Kick (right)
*Cardio
4. Side Lunge Kick (left)
*Cardio
5. Plie Squat Jump
*Cardio
6. Alternating Warrior III/Chair
*Cardio
7. Hip Thrust (right)
*Cardio
8. Hip Thrust (left)
*Cardio
9. Mountain Climber
*Cardio
10. Toe Tap Push-up
*Cardio
11. Plank Crunch
*Cardio
12. Side Plank Hip Lift (right)
*Cardio
13. Side Plank Hip Lift (left)
*Cardio
14. Plank to Dolphin
*Cardio
15. Plank to Lunge
Repeat 1-3X

Day 3:

This is a Total Body HIIT workout that will get you moving and laughing. Working out with Jesse is always fun!

Set Your Interval Timer for 15 Rounds of 30/50.
*30-Seconds Cardio before Each Exercise*
Squat Jump
Superman to Push-up
Lunge Lumps
Side Plank Reach Through-Right
Ninja Jumps
Side Plank Reach Though-Left
Single Leg Squat Jump-Right
Spiderman Push-up
Single Leg Squat Jump-Left
Leg Scissors
Over the River (Mat) Jump Squats
Reverse Plank Hold
Single Leg Calf/Heel Raise
Rock the Boat
Single Leg Calf/Heel Raise
Repeat 1-3X

Day 4:

This is a quiet, low impact, standing workout. You don’t need any equipment, but you will get a great workout for your core and glutes.

Swaying Goddess-Right
Swaying Goddess-Left
Tip Toe Single Leg Pulse-Right
Tip Toe Single Leg Pulse-Left
Tick Tock Goddess-Right
Tick Tock Goddess-Left
Trunk Rotation
Back Stretch to Flat Back
Star Tap-Right
Star Tap-Left
Leg Abduction/Rotation-Right
Leg Abduction/Rotation-Left
Repeat 1-3X

Day 5:

Tighter Tush and Abs workout. When I filmed this workout, I combined it with running one mile mid-workout. Another great option is to pair it with my 10-Minute Jump Rope Workout for a bonus cardio burst.

All Levels: As many reps as possible for each minute of exercise. The numbers in parenthesis are the number of reps I managed for each exercise my first time through. I was talking the second time, so I didn’t count for that round.
1. Plank Lift (I did 28)
2. Plank Leg Lift (alternating legs) (48)
3. Heel Pulse (86)
4. Bridge Pulse (67)
5. Bicycle (107)
CARDIO: I ran a mile, other alternatives are 10 minutes of jump roping, or one of the cardio workouts in the cardio tab above. Riding on a stationary bike, high knees, and jumping jacks are other great options.
1. Rib Push (46)
2. Leg Lift/Hip Lift (20)
3. Oblique V-up (right) (27)
4. Oblique V-up (left) (26)
5. Butterfly sit-up (14)

Day 6:

23-Minute Yoga Fitness Flow. Don’t skip yoga! This great stretch and strength flow will help prevent injuries. Flexibility is an important part of fitness.

Thanks for working out with me! Have fun this week, and let me know which workout is your favorite! You can follow along with the workout video playlist above, or the individual workout breakdowns below.

Melissa

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

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness