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

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!

Fast Total Body Workout: 11-Minutes Per Round

Hello Everyone!

Grab your dumbbells for the first half of today’s workout. We are starting off strong with some lower body exercises that will also activate the muscles of your arms and back. No dumbbells? No problem, you can skip the dumbbells and do every exercise in this routine with bodyweight.

The second half of this workout focuses on strengthening your core and doesn’t require any equipment.

Exercise Tutorial for the Lower Body Movements with No Equipment (Note: I modified the knee to knee kickback for the full length video to include Warrior III): https://pin.it/5jb3gUt and Exercise Tutorial for the Core section of today’s workout: https://pin.it/GbbeVxr

*Note: I’m not sure why those links aren’t embedding, but I will work on that. They will bring you to my pinterest page, which includes many quick workout tutorials that I haven’t shared here yet.

Cardio:

I paired today’s workout with 30-Minutes on the treadmill. I combined two miles of incline walking (4.0 Speed and 10 Incline) plus a 1-Mile run at incline 2.

I haven’t been running at all lately. I start teaching a jogging kinesiology course next month, and I’m a large believer in practice what you preach. So I am re-incorporating running back into my routine.

Life Update:

I have been on a mission to re-build a consistent workout and filming schedule. For far too long I’ve been struggling with these aspects of my life. There comes a time when you have to accept that the craziness isn’t going to change, but you need to find a way to manage the crazy and make things happen. So that is what I’m working to do.

My focus is on filming and doing shorter workouts, because that is what fits best into my schedule right now. Trying to find time to film 40-Minute workouts just isn’t realistic for where I am right now. So you can expect to see more 10-20 Minute workouts here.

I started this website, focused on short workouts when I was in graduate school and working multiple jobs because I needed short workouts. My life has come full circle with that, and it’s time for some excellent short workouts to come back into the rotation.

Have fun with today’s workout! I filmed a Facebook Live workout that will be heading this way soon. So be sure to check back!

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:

Warrior Knee to Knee Kick Back: Right
Warrior Knee to Knee Kick Back: Left
Plié Hop
Frogger Reach
Knee Drive Lunge: Right
Knee Drive Lunge: Left
Plank Jack
Side V-Up: Right
Side V-Up: Left
Invisible Ladder
Prone Heel Reach

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.

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

Total Body Sculpt Workout #20: Arms, Legs, Core and Cardio Exercise

Hello Everyone!

Grab some dumbbells for today’s workout! If you don’t have any weights you can complete the exercises with bodyweight or grab something from around the house to add resistance to today’s workout. As always, the full length workout video is below. Today we are doing a 40-Minute Home Workout.

This workout incorporates a lot of fun and unique home workout exercises. One of my favorites from today’s routine is the Chair to Flying T. It incorporates balance and strength, and is effective even without using dumbbells. I also really enjoyed the Sit Thru Press. If you have a favorite exercise from today’s routine, let me know in the comments.

New Workouts

I am actively writing new workouts, which I am excited to share with you. I will be filming this week, and hopefully popping up on Facebook for a Live workout. It has been a challenge for me to balance parenting, work, blogging and mental health during the last two years of the pandemic. Working in healthcare is always challenging, but the last two years have brought that challenge to an entirely new level. It’s been exhausting in ways that I never experienced before.

As a result, I had to step back and prioritize my family’s health mentally and physically and filming new workouts went on the back burner for a while. I finally feel like our family is getting back to a place of balance and I can start creating and filming again. I thank you guys for sticking with me as I shared more throwback workouts and challenges.

I will also be posting some shorter workout tutorials on IG, Pinterest and Facebook. Some days it’s easier to share a workout tutorial as compared to a full length workout. So be sure to follow me there if you don’t already.

I hope that you have fun with today’s workout! It’s a great routine with some of the best home workout exercises. Let me know in the comments if you had a favorite move, and what you thought of this routine. I absolutely love hearing from you and seeing your check in posts and comments.

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

BenderFitness Merch! Black Cropped Hoodie

The Workout:

30-Seconds of Cardio Before Each Exercise, 50-Seconds Maximum Reps Per Exercise

*Focus on good form, while still challenging yourself to get in maximum repetitions for each exercise. If you ever need to rest, do so and then get right back into the workout.

Jumping Jacks
Lunge Kicks: Right
Lunge Kicks: Left
Sit Thru Press: Right
Sit Thru Press: Left
Warrior Deadlift: Right
Warrior Deadlift: Left
Burpee
Curtsy Abduction: Right
Curtsy Abduction: Left
Pushups
Squat and Curl
Tricep Drop
Walk the Plank
Curl and Press
Heel Tap Abs
Side V-up: Right
Side V-up: Left
Russian Twist
Leg/Hip Lift
Double Kick Back: Right
Double Kick Back: Left
Crescent Pushups
Table Press
Chair to Flying T: Right
Chair to Flying T: Left
Three Point Curtsy: Right
Three Point Curtsy: Left

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

Hello Everyone!

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

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

The Benefits and Challenges of Home Workouts

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

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

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

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

Why Kids Need Exercise Too: An OT’s Perspective

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

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

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

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

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

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

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

Melissa

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

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

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

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

6-Month Home Workout Challenge: Week 15 #BFBodyFit

Welcome to our workout schedule for the week! You can find the individual workout breakdowns and full length workout videos below.

We have a well rounded workout week, with a bonus focus on building a stronger core. A stronger midsection supports every exercise you do. You core helps you maintain proper form, and protects your back during exercise.

Of course, we will still be getting in an amazing Total Body Workout, over the course of the week. Each exercise routine can be completed 1-3X. Choose your number of rounds based on how you feel, and your fitness goals. If you’re feeling extra motivated you can pair these workouts with 15-30 minutes of cardio of choice.

Always focus on using proper form, and modify the exercises as necessary. Sometimes, modifying is the best way to respect your body, and progress your strength and fitness. Remember, if it’s challenging for you that means you are working in the right intensity zone.

This week I also challenge you to add one healthy habit into your day. This can be meditation, eating more vegetables, staying hydrated, identifying three positive things about your day…the possibilities are endless. Share your healthy habit in the comments below, you never know who you might inspire to give it a try.

Enjoy this week’s workout schedule! You have done an amazing job making it to week 15!

Workout 1:

Side to Side Squat
Lunge & Lift – R
Lunge & Lift – L
Figure 4 Extension – R
Figure 4 Extension – L
Leg Lift to Warrior III- R
Leg Lift to Warrior III – L
Chair Squat Step (Alt.)
Curtsy Lunge Kick – Right
Curtsy Lunge Kick – Left
Side Plank Leg Lift – Right
Side Plank Leg Lift- Left
Twisting Single Leg Lift – Right
Twisting Single Leg Lift- Left
Knee Drop Plank
Hip Tap Plank
Down Dog Toe Touch – Alt.
Supergirl
Down Dog Heel Lift – Right
Down Dog Heel Lift – Left
Repeat Workout up to 3X.

Workout 2:

Between each exercise complete 30 second cardio burst: Jump Rope or High Knees.
1. Rolling Situp
2. Split Leg Lift (right)
3. Split Leg Lift (left)
4. 1 Leg Tricep Squat (right)
5. 1 Leg Tricep Squat (left)
6. Side Lunge with Knee Cross (right)
7. Side Lunge with Knee Cross (left)
8. Clamp
9. Forward Fold Jump
10. Seated Twist Stretch
11. Side Tap Reverse Plank
12. Kneeling Side Bend
13. Chair Twist
14. Unicycle
15. Unicycle
Repeat 1-3X

Workout 3:

Part 1: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope
1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)
Part 2: Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Stability Ball.
1. Butt Pull
2. Thigh Squeeze
3. Single Hip Lift (right)
4. Single Hip Lift (left)
5. Superman Glute Lift
6. Back Extension
7. Prone Elbow Twist
8. Pike
9. Reaching Situps
10. Ball Pass
Part 3: Equipment: Gymboss Interval Timer set for 15 Rounds of 30/50 and a Chair or Bench.
-Squat/Lunge Jump
1. Warrior III (right)
-Squat/Lunge Jump
2. Warrior III (left)
-Squat/Lunge Jump
3. Hydrant (right)
-Squat/Lunge Jump
4. Hydrant (left)
-Squat/Lunge Jump
5. Alternating Pistol Squat Hop (*Check the post above for modification)
-High Knees
6. Angel Abs
-High Knees
7. Side Plank Reach (right)
-High Knees
8. Side Plank Reach (left)
-High Knees
9. Down Dog Hop (right)
-High Knees
10. Down Dog Hop (left)
-X-Jumps
11. Plank Walkout
-X-Jumps
12. Dips
-X-Jumps
13. Decline Spiderman
-X-Jumps
14. Side Plank Back Reach (right)
-X-Jumps
15. Side Plank Back Reach (left)
Done!!!!
Be sure to Cool Down and finish with some gentle stretching.

Workout 4:

1. Squating Toe Touch Twist
2. Leg Sweep (right)
3. Leg Sweep (left)
4. Goddess Squat Reach Through
5. Wall Sit Cross Leg Kick (right)
6. Wall Sit Cross Leg Kick (left)
7. Chair Twist
8. Double Elbow Tap Squat (right)
9. Double Elbow Tap Squat (left)
10. Forward Fold Reach
Repeat 1-3X
hOptional: Pair with 30 Minutes of Cardio

Workout 5:

Set your interval timer for 16 Rounds of 10/50.
Or complete this workout for Reps:
Beginner-10 Reps per Exercise
Intermediate: 15 Reps per Exercise
Advanced: 20 Reps per Exercise
Repeat 1-3X
High Knees
Pushup to Lunge (alternating)
Jumping Jacks
Dead Bug Situp
Surfer Burpee
Leg Raise/Hip Lift
Mountain Climber
Lunge Kick-Right
Lunge Kick-Left
Supergirl Pushups (or Plank)
Tuck Jump
Kick Back-Right
Kick Back-Left
Pendulum Squat
Wood Chopper-Right
Wood Chopper-Left
Optional: Pair with 15-30 Minutes of Cardio

Workout 6:

Set Your Interval Timer for 5 Rounds of 10/50 for the Warm Up and Cool Down. For the Workout Set your Timer for 10 Rounds of 10/50. For the Cardio Set Your Timer for 6 Rounds of 10/50.
Warm Up:
Ropeless Jumping
Jumping Jacks
Jog
Alternating Lunge with Knee Drive
Side Squat with Shoulder Stretch
Core Section:
X-Squeeze
Side Plank Hip Drop-Right
Side Plank Hip Drop-Left
Super Swim
Table Pose
Heel Tap Leg Lift
Elbow Tap Side Plank-Right
Elbow Tap Side Plank-Left
Supergirl Pushup
Temple Tap Abs
Plyo Cardio Fat Burn:
Jump Squat
Lunge Jump
Burpee
Mountain Climbers
Surfer
Frog Hopper
Cool Down:
Jumping Jacks
Forward Kicks March
Butt Kick March
Quad Stretch-Right
Quad Stretch-Left

Workout 7: Active Rest Day

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 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