Grab your dumbbells for this fun and challenging routine. One round only takes 15-Minutes, and it can be repeated up to 3X.
This workout routine is focused on building full body strength, fitness, and lean muscles. Don’t be afraid to push yourself. Breathe heavy, get sweaty and have fun!
I am focusing on re-building my strength, endurance and overall health and fitness. To be honest, it isn’t easy. It’s a lot easier to keep going once you have established a consistent routine. When your routine stops working with your lifestyle or is consistently met with obstacles things get much harder.
It takes a lot of effort to establish a new routine, but the end result is worth it.
I hope you enjoy today’s workout! Let me know how many rounds you get in.
Melissa
The Workout Video:
The Workout Breakdown:
No Equipment. Total Core Workout + Fat Burning Exercise Routine. Build strength and cardiovascular endurance.
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.
Family Flex.
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.
Post workout stretching to keep mobile.
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.
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.
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.
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.
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.
Knee to Knee Kick Back (No Equipment)Knee to Knee Kick Back (No Equipment)Warrior Knee to Knee Kick BackWarrior Knee to Knee Kick BackWarrior Knee to Knee Kick BackPlie HopPlie HopFrogger ReachFrogger ReachFrogger ReachKnee Drive LungeKnee Drive LungePlank JackPlank JackSide V-UpSide V-UpInvisible LadderInvisible LadderProne Heel Reach
Welcome to today’s workout! I hope you are ready for a great Total Body Exercise routine. This workout is Low Impact. That means no Plyometrics/Jumping. It’s a quiet, apartment or hotel room friendly workout routine. It’s also very effective. You can find the full length workout video, and photo tutorial for the workout below.
I worked up a great sweat during this routine, and I think you will too. If you are looking for a more intense version of today’s workout you can do High Knees or Jump Rope during the Cardio Intervals. Remember, there is always a way to modify your workouts to fit your needs.
One round of this workout will take 30-minutes. I went through it once, but if you are looking for a longer workout, you can repeat it, or pair it with another routine.
Below you will find the full length workout video and workout breakdown, as well as a photo tutorial of each exercises.
Life Update
I have been struggling to establish a consistent routine for exercise and filming. As a result, I feel like I am not at my most fit or healthy. It can be really easy to get down on yourself when things aren’t going your way and unfortunately that’s how I have been feeling.
Until I needed to go to my mother’s house and get boxes out of her attic. I’m an avid reader and I have been storing huge boxes of books that I saved since middle school and up through college. As I carried heavy box after box down two flights of stairs, outside and up the road to my parking spot I realized something. I wasn’t even out of breath. When I got home from my mom’s house my husband was picking our son up from karate so I unloaded the car and carried everything in by myself with no problems. The next day I wasn’t even sore.
That experience was the exact reminder that I needed. I don’t work out to look a certain way, I work out to be strong, healthy and ready to be present and participate in my life. And even though I might not be at my strongest or fastest at this moment in time, I am incredibly healthy and able to participate in my life without limitations.
The last time I moved those boxes of books I was in my 20s, I had help, and I remember it being exhausting. This time, I did it alone and handled it easily. If you get down on yourself for being in a part of your life where consistency is challenging just do your best. Then remind yourself that all of the work you’ve put in has made you stronger, healthier and more capable. Recognize what you are able to do and how your life has improved functionally and keep moving forward.
I hope you have fun with today’s workout routine! Let me know what you think, how you feel, and if you’re willing to share: one way that exercise has helped you to improve your life, function or capabilities.
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.
Welcome to today’s workout. This is a full body, low impact routine. We will be on the mat for the whole workout, so no jumping or climbing up and down. Even though this routine is low impact, it should still be challenging. We are working on a lot of strength and dynamic mobility.
This routine starts with a focus on working the butt, hips, thighs and calves. Then it moves into a core section. Finally, we finish with a quick body weight arm workout.
Exercise and Workout Updates
I filmed this video as a facebook live last week. I’m planning to do more live events so be sure to keep an eye out on social media. I have also been posting a lot workout tutorials on Pinterest as part of their creator rewards program, so be sure to follow me and save those new workouts! They are quick and can be complete for time or reps. When you save and share, it’s a huge help.
I have been utterly exhausted lately. My youngest child is in a phase of waking in the night multiple times. Even when she gets back to sleep I often struggle to fall asleep again quickly. We are trying a new sound machine so hopefully that helps and I can get my energy back up. It has impacted my workouts, and my energy for filming. As a result I’ve been doing more small exercise routines and movements throughout the day. Some core here, squats there, the Pinterest tutorials are my mini workouts, and I plan on eventually filming them as full length workouts as well.
Some people can function for a while on very small amounts of sleep. I’m not one of them. Sleep and nutrition are key components to a well rounded fitness routine. I feel best when all three of those aspects are balanced.
I hope that you enjoy today’s workout. Let me know in the comments what you thought. Like, Share and Comment. Those three activities help keep BenderFitness free.
See you soon with a new workout,
Melissa
(photo below from a recent bridal shower I helped host for my sister. I wear non-workout clothes every once in a while!)
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.
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.
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.
Working out with my sister.
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.
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.
My son running his Sonic 5K.
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.
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.
Sit Thru Press: Part 1
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.
Rocking some Fabletics workout gear.
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.
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.
Today’s workout is a Total Body exercise routine. The full workout will take 40-minutes and incorporates strength exercises with cardio movements to improve your overall fitness as well as your cardiovascular endurance and efficiency. This workout is from Week 2 of my Total Body Sculpt + 1-Mile Run Workout series. You can find the additional workouts here: https://www.benderfitness.com/2020/06/fit-and-fun-summer-run-body-sculpt-workout-challenge-week-2.html
You will find the workout video and full breakdown list of exercises below. I incorporate two plyometric exercises, but this can easily be adjusted to be a low impact/non-jumping workout routine.
In order to make this routine low impact you will need to adjust two exercises: Froggers and Long Jump. Both exercises can be done with stepping instead of jumping. Remember, there is always a way to modify a workout to suit your needs.
Today, as a bonus to our workout I encourage you to practice kindness through both words and actions. Reach out to someone who could use a kind word or do something that you don’t have to simply to add some kindness into our world.
Small acts of kindness can go a long way and have a significant impact on someone else’s day. Plus, it will make you feel amazing too.
I firmly believe that health is not only a physical journey, but also a mental, emotional and spiritual journey as well. When we find balance in each of these areas is when we feel our best.
Wishing you a beautiful day, and I hope you enjoy today’s workout.
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness
PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
The Workout:
*In the video I say this is all low impact, however there are two plyometric moves: Froggers and a Long Jump, to make this workout low impact step into froggers instead of jumping, and Step instead of jumping for the long jump.
1. Sumo Squat 2. In/Out Squat 3. Baby Bear Crawl 4. Superman 5. Rotating Push-up 6. Walk the Plank + 7 Froggers 7. Reverse Lunge to Long Jump 8. Plank Crunch 9. Side Plank Reach: Right 10. Side Plank Reach: Left 11. Plank Knee Twist 12. Squat to Side Leg Lift: Right 13. Squat to Side Leg Lift 14. Plié Squeeze to Lift 15. Single Leg Toe Tap Squeeze: Right 16. Single Leg Toe Tap Squeeze: Left 17. Burpees 18. Foot Slide Squat: Right 19. Foot Slide Squat: Left 20. T-Sit Reach 21. Hydrant: Right 22. Hydrant: Left 23. Beast (pulse optional) 24. Goddess Twist: Right 25. Goddess Twist: Left 26. Warrior III: Right 27. Warrior III: Left 28. Chair Calf Raise
Gambit is cheering you on today! Have a great workout and then enjoy some lovely relaxation!
It has been far too long since I last posted a new workout. So here is a new Lower Body Home Workout with a Cool Down. You don’t need any equipment for this workout so have some water handy and you are ready to go. At the end of the workout, I included a cool down stretch. Let me know if you liked having a cool down at the end of the workout, or if you prefer to do your own stretching.
During the workout challenge yourself to use great form while getting in as many reps as you can. You will find both the full length workout video and the photo tutorial of exercises below.
Life in the Bender Household:
I’ve been MIA when it came to filming new workouts. I’ve mentioned a few times here and on social media accounts that it’s been a rough year. I believe that is true for many people, with the stressors of living through a pandemic. It’s especially true for us as a family of healthcare workers.
When I was in the hospital with a kidney stone back in May I realized that it was the first time I was alone outside of my home in over a year. When my husband visited me we realized it was the first time we had been alone together outside of our house in over a year. I was physically, mentally and emotionally exhausted and I just didn’t have energy to focus outside of our home. The joy that I normally get from sharing workouts here was temporarily suspended.
For the last few months I focused on making time for myself, time with my husband, and experiencing all of the joy that is present in my life. While challenging, the last year was also very fulfilling as we expanded our family and had the pleasure of getting to know our daughter and experience life through her eyes. My son is a joyful soul who spreads happiness wherever he goes. I was blessed that the university I teach for allowed me to work remotely and I was still able to connect with my students in a meaningful and effective way. All of my happiness and joy in life was still there. I just needed to slow down and reconnect with it.
If you follow me on Facebook or Instagram you know that Jesse and I started martial arts just under two months ago and competed in our first tournament. (I will be writing more about being an adult starting martial arts for the first time in a future blog post.) Learning has always been something that brings me joy. I crave new experiences and the challenge of trying to master new skills.
Allowing myself to be a beginner and try something new gave me a great feeling of accomplishment, and helped to lift me back out of the funk that I was struggling with.
Accepting the Grand Champion trophy at the Joe Goss Karate Invitational
I’m sharing all of this with you, because I know many people have experienced similar difficulties. I am someone who is naturally inclined toward optimism and silver linings, but that doesn’t make me immune from life’s challenges.
If you are struggling, my heart is with you. I hope that coming here today and working out with me brings some joy and a sense of accomplishment to you.
I’ve missed you all.
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Gambit wants to say hello too!
The Workout:
Total Body Home Workout + Cool Down- No Equipment Exercise
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.
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
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
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.
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
Welcome to this week’s workout program! I have 7 great workouts on the agenda for us this week.
We are starting off the week strong, with a Total Body Burpee Burn. Then we move into a Core and Legs focused workout to start targeting specific muscle groups. On day 3 we are back for another Total Body workout. Day 4 is a Quick Stomach Toning Workout. Day 5, grab a couple of dumbbells for some resistance training. Day 6 is a Glute/Butt Shaping Workout. Day 7 is all about stretching. Don’t skip your stretching! It’s an important part of the process. If the yoga is too intense for your active rest day, do some gentle stretching.
This schedule can be modified to fit your needs. You can substitute 1-2 workouts for rest days. Aim to get in at least 5 great workouts this week. Track your workouts, or post social media check-ins to help yourself stay accountable. I love seeing your posts and having a chance to cheer you on. Having a support system, whether it’s in person or online, can help you stay consistent with your goals.
Thanks for working out with me! Have fun this week, and let me know which workout is your favorite! I love to see your workout check-ins. Seeing your posts keeps me motivated.
Take some time this week to give yourself kudos for making it to Week 9 of the #BFBodyFit Workout Program. You should be noticing some changes in your fitness, endurance, and energy levels by now. Check in with your body, and see how you are feeling and what changes you are noticing. These changes may be physical, mental, emotional, or improved overall health. Each area of your wellness is equally important.
Enjoy and have fun! Let’s get stronger together.
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:
Burpee Body Burn Workout.
30 Seconds Cardio, 50 Seconds Max Reps *I accidentally skipped one exercise so this is a 19 minute workout. *I chose Burpees for my cardio. Other options include: Jump Rope, High Knees, or Jumping Jacks
March and Kick Single Leg Pendulum-Right Single Leg Pendulum-Left Kneeling Leg Rotation-Right Kneeling Leg Rotation-Left Tip Toe Chair Walk Figure 4 Pulse & Press-Right Figure 4 Pulse & Press-Left Cat Bow Series-Right Cat Bow Series-Left Spiderman Sweep Half Leg Lift Temple Tap Abs Criss Cross Legs Plank to Updog Core Wiggle
Repeat 1-3X
Workout 3:
Full Body Workout.
Intervals: 16 Rounds of 10/50
Reps: Beginner: 10 Reps-30 Second High Knees Intermediate: 15 Reps-40 Second High Knees Advanced: 20 Reps-50 Second High Knees
High Knees Decline Pushup Split Squat Curl, Press, Tricep Drop Side Plank Elbow Tap Leg Lift-Right Side Plank Elbow Tap Leg Lift-Left Slow Squat to Jump Squat Reverse Plank Kick to Pushup-Alternating X-Jump to Tuck Jump Oblique Scissor-Right Oblique Scissor-Left Heel Press Plank & Row or Pushup Row Plank to Warrior III-Right Plank to Warrior III-Left Arm/Tricep Extension Temple Tap Abs High Knees Repeat 1-3X
1. Scissor Situps 2. Extended Heel Tap 3. Lift and Tuck 4. Balanced Side Crunch (right) 5. Balanced Side Crunch (left) 6. Hip Lift Circle 7. Bicycle 8. Reverse Crunch 9. Side V-Up (right) 10. Side V-Up (left)
This workout can be performed as a HIIT 15 round 10/50 workout I completed this workout for Reps. Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps
1. Lunge Kick Switch 2. Warrior Deadlift (right) 3. Warrior Deadlift (left) 4. Pretzel (right) 5. Pretzel (left) 6. Side Squat Lift (right) 7. Side Squat Lift (left) 8. Kneeling Side Kick (right) 9. Kneeling Side Kick (left) 10. Down Dog Hop (right) 11. Down Dog Hop (left) 12. Plie Jump 13. Prone Leg Lift (right) 14. Prone Leg Lift (left) 15. Goddess Heel Lift Repeat 1-3X
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.
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
