Advice for losing weight and burning fat fast!

Full Body, 10-Minute HIIT Workout

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Hello Everyone! Welcome to today’s workout! This full body workout can be done with no equipment, or with minimal equipment. One round only takes 10-minutes, so this is a quick workout that is repeatable. I started (and ended the year) sick, so this is my first more intense workout and it felt wonderful. I eased back into workouts with a few days of yoga and walking on the treadmill. I was ready and excited to get back to a more normal workout routine. In the year ahead I am focusing on my health and energy. Those two things impact the way you experience everything in life. When you are feeling good it can be easy to forget how important health and energy is, but it’s worth the effort of exercise and eating nutritious foods. When you get sick or you struggle to get through the day because your energy is low, you suddenly realize how much of your daily life is impacted by your health. After being sick, I definitely notice that my endurance and strength aren’t at the level that I am used to. I was especially fatigued on the Plank Chest Tap and Sumo Pushups. As I get back into my routine, rebuilding strength and endurance will be part of the process. I’m excited to feel the changes that are coming. Post Workout Glow. Remember, you are doing something positive for your health by showing up today. Whether you get in one round of today’s workout or multiple rounds you made a choice that has a positive impact on everything you do. I’m so glad that you have chosen to workout with me today. As we head into the week I like to set some goals for myself. This week I intend to complete 5-workouts, stay hydrated and get 7-8 hours of sleep per night. The sleep component is a BIG one for me, because it impacts how I feel on a daily basis. I normally sleep very well, but when my children wake up in the night I have a difficult time falling back to sleep. I would love to hear your goals and what you are working toward right now. Please share them in the comments and let me know if you had a favorite exercise during today’s workout. Melissa Member’s Workouts:& Brand New workout videos available to subscription members at:& https://www.melissabenderfitness.com/pages/exploremelissabenderfitness& Amazon Affiliate Storefront:& https://www.amazon.com/shop/benderfitness& A lot of my favorites are on sale, so be sure to check it out! The Workout: Full Body Workout. Optional Equipment: Dumbbells and Bench or Elevated Surface. All exercises can be completed without equipment. Repeat 1-4X. Jumping Jacks Decline Spiderman Extended Hip Lift Mountain Climbers Squatting Leg Abduction: Right Squatting Leg Abduction: Left High Knees Knee Drop/Chest Press Plank Lunge Jump Sumo Pushups *I did 4 Rounds. Jumping Jacks Decline Spiderman Plank Leg/Hip Lift: Part 1 Leg/Hip Lift: Part 2 Mountain Climbers: Part 1 Mountain Climbers: Part 2 Squatting Leg Abduction: Part 1 Squatting Leg Abduction: Part 2 High Knees Knee Drop Plank to Chest Tap: Part 1 Knee Drop Plank to Chest Tap: Part 2 Lunge Jump Sumo Pushups

SMOKE 'N' MIRRORS: Running more fun after toking, but not easier, study says

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Colorado study looked at 42 runners who previously used cannabis

Abs on Fire: 10-Minute HIIT Core Workout – No Equipment

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Hello Everyone! Welcome to today’s workout! Today we are focused on building a stronger Core. We are combining exercises that work the core from every angle with cardio bursts to maximize the burn and efficiency of this quick workout. I’m a big fan of core workouts, because they support your strength, posture and balance. The benefits of a good core routine go beyond the aesthetics of visible ab definition and help improve functional mobility and quality of life. One of the main benefits is that a balanced core routine can help reduce back pain (along with some good exercises to strengthen the glutes and help develop good pelvic position.) While I do like seeing visible ab definition on my body that isn’t the main reason I do core exercises. I do core exercises to keep myself strong, healthy and as pain free as possible. I’m looking at the present moment, while also training for the future. HIIT the ReBoot: Re-filming my NPC Bikini Competition Prep Workout Series Today’s workout is actually the tenth workout I have filmed in my Bikini Competition Prep: HIIT the ReBoot Workout series. I’m re-filming workouts that I originally did a decade ago when I was prepping for my first NPC competition. You can find the original workout series here: https://www.benderfitness.com/bikini-competition-workouts-12-week-program. It has been both fun and challenging to re-visit this series. It’s always been one of my favorites, because I felt amazing, fast, strong and healthy throughout the 12-weeks of filming these workouts. Member’s of my subscription site have access to all of the new videos I’ve filmed so far, plus my new Confidence Series Workouts, Fit at Home Season 1 and Fit at Home Season 2 workouts. There are new challenges that I didn’t face the first time around when I filmed this series. My work schedule is more challenging, I have two kids now which limits my time, and my kids are both in extra curricular activities so it’s a lot trickier to fit in my workouts. That said, I’m still feeling stronger and healthier, even though re-filming the series is a bit more spread out than the original schedule was. Have fun today! Let me know if you have a favorite exercise! I really liked the Ab Angel, even though it made me feel like my muscles were on fire. Melissa Member’s Workouts:& Brand New workout videos available to subscription members at:& https://www.melissabenderfitness.com/pages/exploremelissabenderfitness& Amazon Affiliate Storefront: https://www.amazon.com/shop/benderfitness A lot of my favorites are on sale, so be sure to check it out! The Workout: I recommend doing 2-3 Rounds of this workout and pairing it with 20-30 minutes cardio of choice. *Remember, one round counts! If that’s all you have time for today get in one great round. Consistency is the most useful tool you have to developing a more healthy and fit lifestyle.& Mountain Climber Leg/Hip Lift High Knees Toe Tap Ab Angel Mountain Climber Tricep Leg Lift High Knees Toe Tap Russian Twist Mountain Climber Rotating Side Plank Leg Lift Repeat 1-3X

15-Minute HIIT: Full Body Home Workout – No Equipment

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Hi Everyone, Welcome to today’s workout! I have a fun and challenging HIIT Routine on the agenda for today. This is a great throwback workout and I am excited to re-visit it. This no equipment exercise routine will work the entire body. As a reminder, you will find the full length workout video below. Remember: Challenge yourself. Let yourself breathe hard and get sweaty. If you need a break, take it, and then get right back into the routine. We have some fun moves in this workout. If you aren’t sure what to expect you can scroll through the video to learn the moves before starting the workout. I always recommend starting with a warm up. Warming up will help you maximize the results of the workout. It preps your body to work harder and gets you ready to move. For most people 5-10 minutes is long enough for a good dynamic warm up. Your heart rate should be elevated above resting, your body should feel warm and your breathing might be a little elevated. For my warm-up I like jumping rope or dynamic mobility. Often, I go through a lighter version (just a couple of reps) of each exercise to familiarize myself with the workout and get warmed up. My Favorite Exercise Mat is on sale for Black Friday: https://amzn.to/3Gh3Dwe (Affiliate link). Focus On Nutrition: Through the holiday season and the short days I usually feel short on time and energy. This is also the time of year when I feel the biggest benefits of regular exercise and good, nutritious foods. My body was craving greens today so I threw my eggs on top of a leafy green salad with nuts, tomatoes, onions, cheese, olives and a homemade lemon vinaigrette and paired it with a slice of homemade bread. Getting in nutrient dense foods doesn’t have to be complicated or fancy. I made the salad yesterday so all I had to do was cook some eggs, toss on the dressing and it was ready to go in a few minutes. I don’t eat a lot of salads, but this reminded me how quick and easy salads are. So I will likely start prepping more salads as an addition to my normal meals. I hope that you enjoy today’s workout. Let me know what move you enjoyed the most and what you found most challenging. I hope this workout leaves you feeling good and ready for an amazing day. Have fun!Melissa Member’s Workouts: Brand New workout videos available to subscription members at: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness Amazon Affiliate Storefront: https://www.amazon.com/shop/benderfitness A lot of my favorites are on sale today, so be sure to check it out! The Workout: 10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps.& 1. Lunge Jump Kick Back2. Knee Drop Plank3. High Knees4. Overhead Squat5. Ab Twist6. Mountain Climber7. Goddess Twist8. Dive Bomber9. Low Jack10. Side Lunge Tap11. Full V-Up12. High Knee Twist13. Sumo Squat14. Hip Lift15. Knee Tuck Repeat 1-3X

HIIT the ReBoot: Workout 1

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Hi Everyone! I’ve been working my way through a fun project: re-filming my Bikini Competition Prep Workout series! When I originally filmed this series, I filmed the videos for Reps (original video is shared below). In the updated version I am doing the workouts in timed intervals. The pace increases the intensity and makes this a fun and effective workout. I’ve really enjoyed the challenge of re-visiting and re-filming these workouts. I originally filmed these workouts more than ten years ago! I’m really enjoying seeing the differences between filming this at 29-30 years old and doing these workouts now at 40-years old. I’m interested to see if the results are the same or if I need to make adjustments to the program. Photo from my first time filming this workout for reps back in January 2013. My first time through this program I had great results and came home from my first NPC Naturals Bikini Competition with two trophies. You can find the original workout series here: https://www.benderfitness.com/bikini-competition-workouts-12-week-program Re-Experiencing this workout series at 40-Years Old: A few things have struck me about this workout series as I’ve re-filmed it. First, these workouts are solid and effective. Filming them for time is more challenging to me than the original process of filming the videos for reps. Part of that is because I know how many reps I did the first time through, so I am to push myself to get at least that many reps during each timed interval. The major thing that has struck me about re-filming this series after ten years and two kids: Being consistent with my workouts over the past ten years has been great for my overall health and fitness level. I was a little bit nervous about re-filming this series because my life has changed so much over the past decade. One of the biggest ways being: having two children, balancing their activities schedule and working some evenings means I have a lot less time and scheduling freedom. It’s not as easy to get in my workouts and requires dedication, determination and planning. It has been wonderful returning to this series, and finding it challenging, but within reach. I don’t have any aches, pains or mobility issues. I think that’s in large part due to the exercise that I’ve done over the past decade. Never underestimate how much exercise impacts your health, wellness and daily life experience. I love that I feel physically just as healthy and happy at 40 as I did at 29 years old. I really hope you enjoy today’s workout! Let me know if you have a favorite exercise and which exercises you find most challenging. Have fun, push yourself and keep on moving. Your health is worth the effort. Melissa Member’s Workouts: The first eight updated ReBoot workouts in this series (plus other new workout series!) are already available to subscription members at: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness Amazon Affiliate Storefront:& https://www.amazon.com/shop/benderfitness The Workout: 1. High Knees2. Reverse Lunge Step Up (right)3. High Side Plank Reach Through (right)4. Reverse Lunge Step Up (left)5. High Side Plank Reach Through (left)6. Temple Tap Abs7. Plank Jumps8. Squat Jump9. 1 Leg Hip Thrust (right)10. 1 Leg Hip Thrust (left) *Do two rounds with me in this video. Optional: Pair with two mile walk or run. I did an “easy paced” two mile run on the treadmill: Speed 6.0, Incline 1. Easy means: I could hold a conversation at this running pace. Your pace should be modified to your own running level. The Original Video:

Full Body Fitness Transformation: Total Body – No Equipment Workout

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Hello Everyone! Welcome to an amazing full body workout. This no equipment exercise routine will work all of your muscles, with a special emphasis on building a strong core. We are combining both cardio and strength based exercises. I originally wrote this workout for my brother-in-law about ten years ago when he wanted to make some lifestyle changes. It was very fun re-visiting and re-filming this routine. I originally filmed it for reps, and this time around I switched it to a timed, interval format. The change to intervals definitely increased the intensity. In fact, my core muscles maxed out during this routine a few times. The exercises are straight forward, but challenging. You will find both versions of the workout video below. Bonus Cardio: I filmed two rounds of this workout, so the total workout time is 20-minutes. I finished my workout with a 30-minute walk on the treadmill. I used incline 4-6 and speed 4.0. The bonus cardio is optional. HIIT the ReBoot…on the 12-Week Bikini Competition Prep Workout Series I started re-filming my 12-Week Bikini Competition workout series (this is the third workout in that series). It’s one of my favorite workout series that I’ve written, but I originally filmed the workouts 10-years ago. Since then we have improved our lighting and editing skills, so I decided to re-film and update the workouts to timed routines (many of them were originally completed for Reps.) It’s a fun and exciting challenge. I’m also interested to see how my body responds to the workouts. When I originally filmed this series I did it to celebrate my 30th birthday. I was 29-30 years old when I filmed them. I am now 40. One of my goals in re-filming this series is to see if I need to modify the workouts or change anything to make sure the routines stay effective. It’s been great getting in some high intensity workouts, and it has had a positive impact on my energy and fitness level so far. The first two new Re-Boot workouts are available on my membership site, or you can find the original workout videos here: https://www.benderfitness.com/bikini-competition-workouts-12-week-program. Live Classes Coming Soon! I’m planning on sharing more Live workouts. Let me know in the comments if you have a favorite platform to use. I can do Lives on Instagram, Facebook, and Youtube. I’m also planning on offering one paid live workout with me per month in my membership (included for anyone who is a member, but open to anyone). That class would be 40-55 minutes long. I will schedule that out ahead of time, so be sure to keep your eyes out for that! I hope you enjoy today’s workout! Have fun, get sweaty and let me know how it was for you. Melissa Member’s Workouts: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness For 20% off use the coupon code: CELEBRATEBF to celebrate our anniversary! It’s good through Halloween 2023. Amazon Affiliate Storefront:& https://www.amazon.com/shop/benderfitness The Workout: Interval Timer: 20 Rounds of 10/50. 1. High Knees2. Side Plank (right) 3. Side Plank (left) 4. Jumping Jacks5. Bicycle6. Walking Pushups7. Sumo Squat8. Mountain Climber9. Temple Tap Abs10. Plank Repeat. This video includes two full rounds of this workout. I followed this workout with a 30-Minute Walk on the Treadmill. Speed 4.0, Incline 4-6. The Original Video:

Poll reveals how little Canadians know about heart disease, stroke

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1 in 3 Canadians do not know heart attack signs can be different in women

20-Minute HIIT Shred and Shape

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Hi Everyone! Welcome to today’s workout! Grab some dumbbells for this routine. We are combining strength, sculpting and cardio. This is an amazing full body workout. You will find the full length workout video and workout breakdown below. I used two 20-lb dumbbells in this workout. You want to choose a weight that is challenging, but also allows you to maintain good form. If you don’t have any dumbbells handy, you can add resistance with a water bottle, book bag or something else you have at home. You can also choose to do the exercises with body weight. When we filmed this Jesse had a cold. You might hear some coughing the in background. On this day in BenderFitness history, Jesse and I ran our first half marathon. It was a beautiful course, which went mostly through the woods on a rails to trails site. Running has changed a lot for me since having kids. I didn’t realize what a social sport is was. I usually ran with Jesse or a group of friends. Since having kids it’s more of a solitary event, unless I am pushing a stroller. It’s not necessarily bad, but it’s different. I do miss the running group atmosphere and connecting with other people who were working on similar goals. Luckily, I still have that in our online community here at BenderFitness. I really love seeing your workout check-ins and hearing about your progress. It reminds me that we are all in this journey for a healthier lifestyle together. Setting a Healthy Example for your Family I’m going to plan some more Live workout classes so we can continue to be in this together. In the meantime, I’m also teaching group yoga and having fun involving our kids in our exercise routines. Yesterday, my daughter give me a babydoll to watch while she “went to work.” She left the room, and when I peeked around the corder she was doing yoga. When she finished she came to get her baby and told me she was “done teaching the workout.” Kids absorb so much of what we say and do. I’m glad that we are able to stay active together as a family. I’m planning an active weekend, so check back for a new workout. I hope you enjoy today’s exercise routine and finish the day feeling strong and healthy. Melissa Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.comAmazon Storefront: https://www.amazon.com/shop/benderfitnessWorkout and Fitness Equipment: https://www.amazon.com/shop/benderfitness/list/8NHLHDO83ACD?ref_=cm_sw_r_cp_ud_aipsflist_aipsfbenderfitness_HXSW8EVF9ZHZDEGQ2AKJ Equipment: Dumbbells (If you don’t have dumbbells be inventive, cans of soup, or milk jugs also work.) Interval Timer Set for: 15-Rounds of 30/50 -Cardio1. Mountain Climbers-Cardio2. Romanian Deadlift-Cardio3. Supergirl Push-up-Cardio4. Split Squat (right)-Cardio5. Split Squat (left)-Cardio6. Russian Kicks-Cardio7. Lunge Kick (right)-Cardio8. Lunge Kick (left)-Cardio9. Spiderman Plank-Cardio10. Sumo Squat-Cardio11. Knee Drop Frogger-Cardio12. Curtsy Lunge (right)-Cardio13. Curtsy Lunge (left)-Cardio14. Single Leg Frogger-Cardio15. High Knee Twist

Full Body RESISTANCE BAND Workout: Band Workout #2

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Hello Everyone, Welcome to today’s workout! I have another Resistance Band workout for you. This is a fantastic, full body workout with resistance bands. If you don’t have bands, don’t worry! You can incorporate dumbbells and/or body weight during this routine. You will find the full length home workout video below. Remember, there is always a way to modify a workout. I really enjoy switching up workout techniques, so the addition of bands has been fun. Plus, I love that exercise bands make it easy to workout while traveling, exercise in hotels or anywhere you go. If you haven’t had a chance to try Resistance Band Workout #1, you will find the link below. I definitely recommend giving it a try. Resistance Band Workout #1: Try Resistance Band Workout #1 here: https://www.benderfitness.com/2023/08/full-body-resistance-band-workout.html Benefits of Resistance Bands I’ve been using resistance band exercises with my patients for years, because it’s a great low impact option to improve muscle activation and build strength. Resistance bands typically don’t cost a lot of money, and they are easy to travel with. Require more stabilization and core activation during exercises. Can improve mobility and stretching. You can apply resistance through a full range of motion. They can be a great option for people with decreased grip strength or carpal tunnel syndrome. I personally like to use resistance bands as part of my training routine, in addition to dumbbells, but they are a great inexpensive option to add resistance into your home workout program without breaking your budget. If you travel regularly, it’s a great way to take your workout with you. Challenge Yourself This is a great workout to repeat. Aim to get in 2-3 Rounds to really maximize the burn, or pair with with some cardio. Don’t be afraid to challenge and push yourself. It’s important to move outside of your comfort zone, and allow yourself to be uncomfortable. Reminder: uncomfortable isn’t the same as hurting yourself. Discomfort during exercise generally allows us to push our boundaries and grow. Pain is different. We don’t want to cause injury. Learn how to recognize the differences between pain and discomfort. I need to start challenging myself more (again). I enjoy challenges and making progress. Whether I am working toward a specific goal or not I consistently workout because my health is important to me. I don’t need a set goal to stay in motion. That said, I’ve been working out for the health of it for a while now. It’s time to start amping up the challenge and trying something new. I’ve shared some new challenges in my Member’s group. Right now we are working through the Fit at Home Challenge (schedule below). I’m excited and ready for what the next challenge brings. As I continue to build up my membership program, I would love to hear from you: what would you most like to see as part of my membership? What would bring more value to your health and fitness routine? I will continue to share free workouts here, but building my membership program is what allows me to do that. Fit-at-Home-PlannerDownload Have fun with today’s workout! I hope you enjoy it and finish the day feeling strong and healthy. Melissa Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.comAmazon Storefront: https://www.amazon.com/shop/benderfitness Workout and Fitness Equipment: https://www.amazon.com/shop/benderfitness/list/8NHLHDO83ACD?ref_=cm_sw_r_cp_ud_aipsflist_aipsfbenderfitness_HXSW8EVF9ZHZDEGQ2AKJ The Workout: Workout Breakdown: Grab your resistance bands for this workout. If you don’t have any you can use body weight and/or dumbbells for this routine. 15-Minutes Per Round.& Repeat this workout up to 3X. 1. Side to Side Squat 2. Row the Boat 3. Single Arm Squat to Press: Right 4. Single Arm Squat to Press: Left 5. Skier 6. Tricep Kickback 7. Lateral Raise 8. Single Leg Bridge Press: Right 9. Single Leg Bridge Press: Left 10. Extended Hydrant: Right 11. Extended Hydrant: Left 12. Sumo Squat Pull 13. Row 14. Deadbug: Right 15. Deadbug: Left

Standing Workout: Full Body Dumbbell Workout

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Welcome to today’s workout! Today we have a standing, full body workout on the agenda. Grab your dumbbells for this workout. It’s going to be a fantastic, sculpting exercise routine. Today’s workout is from a 30-Day Workout Challenge I hosted: it can be found HERE. Anytime you use weights you want to make sure you are completing the exercise in the full range of motion, and with appropriate form. Control the movement of the weight throughout the exercise, going both up and down. Using weights can help you achieve your weight loss goal (if that’s something healthy for you), and sculpt lean muscle. Lean Muscle=Higher Metabolism. One round of this workout only takes 15-Minutes. I recommend repeating it, or pairing it with some cardio. Aim for 30-60 Minutes of total workout time. How to Stick to Your Workout Program One of the most common questions I get is: “How do I stick to a workout program?” or “How do I stay motivated?” The reality is that you have to let go of the idea of being motivated. Instead, embrace the fact that you need to keep going when you don’t feel like doing it. Once you get used to being in motion it’s easier to stay in motion. As your movement and routine become more consistent so will your energy. The bottom line is that you make a decision and stick to it even when you don’t feel like it. If something throws you off of your routine, you just get back into it. If you get sick and miss a few days at your job, you don’t just say “well, I was on track but I messed that up now. I better just quit working.” Yet, that happens to people every day when it comes to exercise and nutrition. The mentality goes something like this: I had a bad day, might as well have a bad weekend and start working out again Monday. Whoops, I missed Monday, better wait until next week to start. Ugh, I don’t want to start in the middle of the week. I will just start next month. It’s a busy month, I’ll set a New Year’s resolution. I don’t have the right workout clothes…or a gym membership…or….or….. Delaying, avoiding, waiting…it’s a habit. You can invest your energy into delaying, regretting and thinking about doing it endlessly or you can start today and put your energy into getting in 15-minutes of exercise. If you wait for the time to be convenient it’s never going to happen. I say this from personal experience. I have a million things on my to do list every single day that would make it way easier and more convenient to skip my workout. Instead, I get myself together, have some coffee and get my workout done. Newest Workouts:& I’ve been focusing on building out my Membership Exclusive Workouts. Eventually I want to get to the point where I am offering half of my new content here for free, and half as membership exclusive workouts. We are currently working our way through the& Fit at Home 30-Day Challenge, and last month we completed the& 30-Day Confidence Challenge.& If you want even more BenderFitness workouts, I highly recommend checking out the new site! When you join it helps support us to keep sharing workouts. Have fun today! I hope you enjoy this workout. It’s a good one! Let me know if you have a favorite or most challenging exercise. Melissa Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.comAmazon Storefront: https://www.amazon.com/shop/benderfitness Equipment: Interval Timer set for 15 Rounds of 10/50. Repeat 1-3X 1. Dumbbell Rotational Lunge (right)2. Dumbbell Rotational Lunge (left)3. Curtsy Lunge Kick (right)4. Curtsy Lunge Kick (left)5. Tricep Extension6. Bent Over Row7. Dumbbell Skier Swing8. Warrior Deadlift (right)9. Warrior Deadlift (left)10. Side Kick Press (right)11. Side Kick Press (left)12. Chair Twist13. Tricep Drop14. Single Leg Tap (right)15. Single Leg Tap (left)

Core Workout: Abs-olutely Strong

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Hi Everyone! Today’s workout is all about the core. It’s an intense, 10-Minute Ab routine. It can be repeated 1-3X. This throwback workout was filmed shortly after my first NPC competition. That’s still one of my favorite workout series. In fact, I’ve been considering filming an updated version of that challenge. (Let me know if that is something you would be interested in.) It is a great 12-Week Workout Series. I challenged myself to compete in an NPC Fitness Competition with only home workouts and healthy eating (no dehydrating, and no super restrictive/low calorie diets). *This is one of our older workouts, so you will hear Jesse talking in the background. If hearing prompting throws you off, check out our newer workouts. We had mixed reviews on people either LOVING his encouragement and our interaction or finding it distracting. The Benefits of Core Workouts I love core workouts because, core strength helps your balance, protects you from injury, and improves your posture. A strong core helps you functionally to be healthy and pain free. We are working the core muscles from every angle, to ensure that we are building functional strength and preventing muscular imbalances. This routine it quick and challenging, but repeatable. I love pairing core workouts with cardio. Both forms of exercise compliment each other, and if you want more visible abs (which isn’t necessary from a functional standpoint, but is still a goal for a lot of people) then you want to combine strength, cardio and healthy eating to optimize your results. When I filmed this workout, I paired it with a 3.5 mile outdoor run. Nutrition I am going to be re-incorporating Anti-Inflammatory Diet principles into my nutrition routine. Lately, I have been feeling very inflamed and I’ve noticed a lot of swelling in my hands and legs. After taking stock of my nutrition, I haven’t been making the healthiest choices. That’s not a big deal in the short term, but it’s something that I want to address before it has longer term impact on my health and habits. You can read more about the Anti-Inflammatory Diet here. Newest Workouts: I’ve been focusing on building out my Membership Exclusive Workouts. Eventually I want to get to the point where I am offering half of my new content here for free, and half as membership exclusive workouts. We are currently working our way through the Fit at Home 30-Day Challenge, and last month we completed the 30-Day Confidence Challenge. If you want even more BenderFitness workouts, I highly recommend checking out the new site! When you join it helps support us to keep sharing workouts. I hope you enjoy today’s workout. Let me know if you had a favorite exercise and what you thought of the routine. Melissa Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.comAmazon Storefront: https://www.amazon.com/shop/benderfitness The Workout: All Levels: Max reps during each 50 second interval, 10 seconds rest between exercise.& 1. Right Plank Step2. Left Plank Step3. Up Dog/Down Dog4. Bicycle Abs5. Toe Tap Situp6. Cross Plank (right)7. Cross Plank (left)8. Bicycle Boat9. Temple Tap Abs10. Knee Tap Plank Crunch

Bender Boot Camp

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Hi Everyone! Welcome to a fantastic, full body workout. You don’t need any equipment for today’s workout. This is a completely body weight home workout. You will find the full workout video and breakdown below. I originally filmed this workout more than ten years ago! I modified it from a group class that I taught. I was also prepping for my first NPC competition when I filmed this routine. There are a few differences in our videos today. Jesse is providing me some encouragement and prompting me with my workout list during this video. You will hear him from behind the camera. We are also combining timed exercises with repetition based exercises. These days you guys don’t hear much from Jesse, unless he gets in front of the camera and films a workout routine. If you want to check out my entire 12-Week NPC Prep Workout series you will find it here: https://www.benderfitness.com/bikini-competition-workouts-12-week-program This workout is from Month 3, close to competition day. The format of this video is a little bit different than the way I taught it in my group class. In the group class we did all of the exercises for time. It’s easier to allow everyone to work at their own pace that way. Below the workout video you will see a breakdown for time or reps. You can follow along with the video and do the full workout with me, or watch the video to learn the exercises and do the whole thing for time. I have to admit that seeing this video and how strong and defined I am here is motivating. I’ve been playing with the idea of competing in another NPC Naturals competition. I’m more than a decade removed from this competition, have two children and a very busy lifestyle. So it would be interesting to challenge myself in this way again. I might have to do some research into competitions and figure out a plan. I hope you enjoy today’s workout. If you are interested in getting even more workouts, consider checking out my new Membership! There are two brand new 30-Day workout programs on there already, and I am constantly adding new exclusive workouts at www.MelissaBenderFitness.com. I would love to see you there! Have fun today! I hope you enjoy this throwback workout! It’s a great one! Melissa Exclusive Workouts & Bonus Content Membership:& https://www.MelissaBenderFitness.comAmazon Storefront:& https://www.amazon.com/shop/benderfitness The Workout: Click the link to get your own& Gymboss Interval Timer! Beginner: 10 reps, 30 seconds timed exercisesIntermediate: 15 reps, 45 secondsAdvanced: 20 reps, 60 secondsOr: Go for Max Reps during each 50 second interval, with 10-20 seconds of rest between exercises. Round 1:1. Jumping Jacks2. Frogger Hip Thrust3. Pendulum Squat4. High Knees5. Side Plank Hip Lift (right)6. Side Plank Hip Lift (left)7. Jump Squat8. Temple Tap Abs9. Burpee10. RussiansRound 2:1. High Knees2. 1 Leg Hip Thrust (right)3. 1 Leg Hip Thrust (left)4. Lunge Kick (right)5. Lunge Kick (left)6. Mountain Climbers7. Twisting Situp8. Plank Crunch9. Prone Heel Tap10. High Knees

Yoga Flow: 50-Min – Full Body Mobility, Strength, Stretch & Release

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Hello Everyone! I hope you are ready for a lovely full body yoga flow. We are combining strength, mobility and stretching in this yoga sequence. I’ve been teaching yoga for more than a decade now, and it still gives me such a wonderful sense of happiness and calm. During today’s flow, try to remain focused on the present moment. If you find your mind wandering to other things try to direct yourself back to the breath or the physical sensations you are feeling in the body. Practicing our focus during yoga, also extends to the ability to focus off the mat. Yoga is best done with bare feet. It helps you ground yourself, but also decreases how much you slide on the mat. I often wear socks, because my toes get very cold. I have a condition called Raynaud’s that can decrease blood flow to the extremities, so I often wear socks during yoga to avoid those symptoms. Wearing socks during yoga to keep my feet warm. I filmed this flow as a Live video for member’s of MelissaBenderFitness.com. It was a trial run for incorporating more live workouts. It went well, so it’s definitely something I will be repeating in the future. It’s also Day 5 in the Fit At Home workout series. Today’s workout is a 20-Minute Full Body HIIT with Jesse. Food Intolerances and the Anti-Inflammatory Diet: Lately, I have been struggling with a lot of swelling and bloating. I believe that I am suffering with some food intolerances. My plan to address this is to cut out dairy products and keep a small journal recording how I am feeling physically. I think that keeping a log that shows a direct link between inflammation, pain and bloating will help me break that pattern. When you’re not really sure what’s causing the issue it’s easier to play loosey-goosey with eating things that don’t make you feel well. The swelling that I am dealing with isn’t just abdominal, but also extends to my hands, legs and feet. Dairy allergies can cause edema, and so can too much salt in the diet (too little salt is also a problem, it’s about balance). I know that I can’t drink milk, and that whey proteins cause swelling in my body, so I believe that continuing to have other forms of dairy is my issue. I also have a preference for savory foods, so sodium may also be a contributing factor that I need to pay attention to. When I dealt with this in the past, shortly after having my son and dealing with gallbladder issues, I started incorporating techniques from the Anti-Inflammatory Diet and noticed all of the swelling and weight fluctuations basically disappeared. Moderation: This week, I am working with my yoga students on moderation and right use of energy. We are focused on becoming aware of the ways in which we use our energy, and if we are directing too much or too little energy to specific areas of our lives. I invite you to do some self reflection on how you are using your energy. I hope that you enjoy today’s flow and find it useful. I felt amazing when I completed this sequence. Have fun today, Melissa Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.comAmazon Storefront: https://www.amazon.com/shop/benderfitness The Yoga Flow:

30-Minute Full Body Home Workout

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Hello Everyone, Welcome to today’s workout. This 30-Minute Full Body Workout can be done for time or reps. You will find the breakdown and full length workout video below. For equipment: grab a chair or something sturdy you can sit on, and a dumbbell or household item to add some resistance to this workout. I really like this workout, because it’s a great full body routine. It maximizes the results of your workout in only 30-Minutes. Windshield Wiper Dip: Part 3 New Workout Challenge This month, I am running a Member’s Only Fit at Home workout challenge. We just finished up the Confidence Challenge and are moving into a new month full of new workouts. If you want to join this month’s challenge you can go here to preview the workout list and sign up for the program: https://www.melissabenderfitness.com/categories/fit-at-home Using Goals to Stay Focused on Your Health In the fitness and wellness community we often say the words “It’s a lifestyle” or “create a healthy lifestyle.” It’s repeated so often, because it’s true. If your goal is to lose five pounds, and you achieve your goal what happens when that goal is over? Do you revert to old habits? Has losing that five pounds had a significant impact on your overall health? Where do you go from there? Sometimes goals with an end point mean the end of someone’s fitness journey. That’s why the oft repeated phrase It’s a lifestyle becomes important. However, using goals to stay motivated, interested, or just move you forward on your journey of healthy habits can be motivating and keep things fresh. I work out for health, longevity, mobility and to create the healthiest future possible. All of that is true. Sometimes, I like to incorporate new goals to keep things fresh, like running a faster 5K, doing a 30-day challenge or participating in a fitness competition. It doesn’t mean that I quit working out when my goals are met. It’s just a fun way to keep myself challenged. Take a moment today to pick a goal to challenge yourself with. Make it realistic, and set a timeline to work on this goal. Write it down and tell someone what you are doing. It can help you get motivated and stay consistent. See you soon with a new workout! If you haven’t tried my recent Full Body Resistance Band Workout, be sure to check it out here: https://www.benderfitness.com/2023/08/full-body-resistance-band-workout.html Melissa Exclusive Workouts & Bonus Content Membership:& https://www.MelissaBenderFitness.comAmazon Storefront:& https://www.amazon.com/shop/benderfitness Interval Timer: 20 Rounds of 40/50 Reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 40-60 seconds of cardio between each exercise. *Perform Cardio Burst of Choice between each exercise: High Knees, Jump Rope, or Burpees* Curtsy Lunge & Curl-Right Curtsy Lunge & Curl-Left Down Dog/Dolphin Press Sit to Stand Thigh Sculpt-Right Sit to Stand Thigh Sculpt-Left Side Plank Leg Lift-Right Side Plank Leg Lift-Left Windshield Wiper Dips Lunge Jump Squats Down Dog Toe Touch Stretch-Right Down Dog Toe Touch Stretch-Left Pretzel Lift-Right Pretzel Lift-Left Squat to Curtsy Lunge Kick-Alternating Warrior Deadlift to Row-Right Warrior Deadlift to Row-Left Side Plank Hold-Right Side Plank Hold-Left Single Leg Frogger Pushup Wood Chopper-Alternating Repeat 1-2X Side Plank Hold

FULL BODY: Resistance Band Workout

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Hello Everyone! Welcome to today’s workout! Today we are focusing on Resistance Band Exercises! I have had a lot of requests to film a resistance band workout video. I really enjoyed this routine, so if you like it please let me know and I will be sure to film more workouts like this. If you don’t have resistance bands, don’t panic! This full body workout can be done with resistance bands, body weight or dumbbells. There is always a way to modify. I loved the added resistance in this routine, and I think it is going to provide a big boost with my overall strength and dynamic mobility. I did one round this morning and I am going to do 1-2 rounds this evening. We had lots of errands to run today, so I had to split the workout. One round will take 15-Minutes, and it can be repeated up to 3X, if you have the time and energy for a more intense workout. Nutrition and Hydration This week, I am focusing on nutrition and hydration. I meal planned before we went grocery shopping, which made my grocery shopping trip much easier. I have some fun meals planned for the week. We have another week before our son starts school, and I want to get in the habit of prepping healthy meals for all of us. This week our lunches are going to be focused on protein rich bowls with brown rice and lots of veggies. If they turn out as well as I am expecting, I will be sure to share some new recipes. Dinner: Salmon, Mushrooms and Green Beans Lunch: Brown Rice, Kale, Eggs and Sweet Potatoes September Challenge I am running another challenge for my subscribers. In September we are going through my Fit at Home workout series. Today’s Resistance Band Workout will be part of that series, but it also includes plenty of brand new workouts. If you are unable to join the challenge, you can pick one of my older workout challenges that I have shared here. If you want to preview the workout list for the new challenge, you can find it here: Fit at Home Workout Series. A New Semester of Teaching Today starts a new semester at the university where I teach. This semester I am only teaching one kinesiology class. Luckily, it’s one of my favorite classes to teach: Yoga. I absolutely love seeing the progression that my students make throughout this course. It’s such a beautiful journey, both physically and mentally. I’m excited to meet my new group of students. I hope that you have an amazing day today, and a great start to the week. Let me know if you liked this workout, what your favorite exercise was, and which exercise challenged you the most. See you soon with a new workout! Melissa Exclusive Workouts & Bonus Content Membership:& https://www.MelissaBenderFitness.comAmazon Storefront:& https://www.amazon.com/shop/benderfitness The Workout: Equipment: Resistance Band Attitude Lift: Right Attitude Lift: Left 1/2 Circle: Right 1/2 Circle: Left Hydrant: Right Hydrant: Left Pendulum: Right Pendulum: Left Squat & Curl Archer: Right Archer: Left Row 1/2 Deadbug: Right 1/2 Deadbug: Left Down Dog Toe Tap Repeat 1-3X Attitude Lift Attitude Lift 1/2 Circle 1/2 Circle 1/2 Circle 1/2 Circle Hydrant Pendulum/Standing Abduction Pendulum/Standing Abduction Squat and Curl Squat and Curl Squat and Curl Archer 1/2 Dead Bug 1/2 Dead Bug Down Dog Toe Touch Down Dog Toe Touch

Dumbbell Workout for Slim & Sculpted Arms + Tabata Cardio Burn: Home Workout

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Hello Everyone, Grab your dumbbells for today’s workout! We are focused on building strong and sculpted arms. You need some dumbbells and a chair or bench for today’s workout. I also posted a bonus 4-minute Cardio Burn Tabata workout below. You can do the arm workout on its own or combine it with the Tabata Burn. You will find both workout videos below. For this workout combo I like to do one round of Arms, followed by a round of Tabata and then repeat that pattern. It’s a challenging combination, but it is great for building strength, endurance and burning fat while building lean muscle. Fun and New: I launched a new membership platform, and I am adding new exclusive workouts every week, along with ad free versions of new and classic BenderFitness workouts like the ones I am sharing today. I would love for you to check it out:& www.MelissaBenderFitness.com& and join us for some great workouts! Meditation and Mindset Over the summer my meditation practice has been sporadic. During the school year we have more routine and it’s easier to get it in. I start teaching on Monday, so I plan on re-establishing my meditation consistency. There are so many benefits to meditation. I play a bedtime meditation every evening for my kids and it helps them sleep. One of my favorite moments this summer was when my son spontaneously sat in the waves at Lake Erie and started meditating. It was a great reminder, that children pay attention. As a parent, one of my most important roles is giving them a variety of tools so that they can manage their own mental, emotional, physical and spiritual health as they grow up. It also reminds me, that they pay attention to what we do and carry that forward into their lives. So my own healthy habits need to remain a priority, because it influences their health, too. We prioritize having outdoor, active family time together. We go on family hikes, go walking while the kids ride their bikes, or just play catch or soccer outside. I hope you enjoy today’s workouts! Have fun, Melissa Exclusive Workouts & Bonus Content Membership:& https://www.MelissaBenderFitness.comAmazon Storefront:& https://www.amazon.com/shop/benderfitness The Workout: Beginner: 10 repsIntermediate: 15 repsAdvanced: 20 reps Equipment: 2 Dumbbells, Chair or Bench *If you max out during the workout (can not do any more of the exercise with proper form) that’s okay. You will see that I max out a few times during this workout. It’s a great way to build strength, and to monitor your strength gains when you repeat the workout. 1. Row Lunge (right)2. Row Lunge (left)3. Tricep Drop4. Mountain Pushup5. Curl (right)6. Curl (left)7. Chest Press8. Tricep Extension (right)9. Tricep Extension (left)10. Decline Pushup Repeat 1-3XOptional: 30 Minutes of Cardio Optional: Cardio Burn Tabata Set your internal timer for 8 Rounds of 10/20 High Knees Low Jacks Burpees Lateral Hops

Plank Workout: Low Impact Core/Abs Workout – No Equipment

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Hi Everyone! Today’s workout is focused on strengthening every muscle of the core. As a bonus, you will also be working your arms, legs and back during this workout. Don’t be surprised if you feel it everywhere! It’s low impact, but very effective. In the video I did 30-seconds of plank for each pose. If you want a more intense workout you can extend the intervals to 60-seconds per pose. You also have the option of repeating this workout up to 3X and pairing with with my newest Lower Body Workout or one of my Cardio HIIT workouts. The variations I used in this workout will target your core from every angle: front, sides and back. As always, focus on using the correct form. If you want to see more definition through your mid-section you need to combine strengthening, and lean muscle building, with fat burning exercises. It is impossible to spot reduce fat, but when you build lean muscle you improve your overall metabolism and HIIT has a great burn during and after the workout. I have found that when it comes to body composition and overall level of fitness, short but intense HIIT exercise routines are the most effective workouts. As always, you will find the workout video and full workout breakdown below. If you love this workout you might also like… Here are a few of my other workouts that you might want to give a try if you like this workout routine: Pushup, Plank & Burn: https://www.benderfitness.com/2017/02/20-minute-plank-push-up-and-burn-body-weight-workout.html Plank & Burn Jump Rope: https://www.benderfitness.com/2013/11/plank-and-burn-jump-rope-and-plank-for-tighter-abs-20-minutes.html 17-Minute Cardio & Core: https://www.benderfitness.com/2023/07/17-min-core-and-cardio-burn-workout-no-planking-and-no-equipment-abs-exercise.html Awesome, Exclusive Workout Challenges: If you haven’t checked out my new Membership Community you are missing out! We have tons of new workouts, chats/journal prompts and an exclusive community. We are currently running a new workout challenge for the month of August and have another scheduled to start in September. You can try the First workout in my Confidence Challenge for Free Here: https://www.melissabenderfitness.com/zen/bf-body-fit-confidence-challenge-day-1-a1a74e I am adding new exclusive workouts every week, along with ad free versions of new and classic BenderFitness workouts. I would love if you checked it out: www.MelissaBenderFitness.com and joined us for some great workouts! Have Fun! I hope that you all have fun with today’s workout. It’s a great quick challenge that will have you feeling every muscle in your abs. Let me know which plank you liked the most and which one you found most challenge. Enjoy, Melissa Exclusive Workouts & Bonus Content Membership:& https://www.MelissaBenderFitness.comAmazon Storefront:& https://www.amazon.com/shop/benderfitness The Workout: 12 Rounds of 10/30. Plank Side Plank-Right Star Side Plank-Right Reverse Plank Side Plank-Left Star Side Plank-Left Reverse Plank Lift-Right Reverse Plank Lift-Left Supergirl-Right Supergirl-Left Oblique Hold-Right Oblique Hold-Left Repeat 1-3XOptional: Pair with my newest Booty Sculpt Workout. Oblique Hold Reverse Plank Leg Lift Reverse Plank Leg Lift Plank Supergirl Plank Star Plank Reverse Plank Side Plank Oblique Hold

Booty Sculpt and Lower Body Workout: 15-Min Standing Workout w/ Dumbbells

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Hi Everyone, Welcome to today’s workout! You can do this workout with bodyweight, but I recommend grabbing dumbbells to add some resistance and amp up the intensity of this exercise routine. One 15-minute round of this workout had me breathing heavy and dripping sweat. Even without jumping my heart rate was elevated and I was working hard. There is one hopping exercise in this routine (the first one), but in the video I demonstrate a low impact exercise variation. The whole routine is done in standing, so you don’t have to get up and down off the mat during this routine. You can repeat this workout up to 3X. I only had time to go through it once, but I also got in plenty of walking and general activity. P!nk is Strong and Fit! Jesse and I at the P!nk concert in Pittsburgh. Last night, Jesse and I went to the P!nk Concert. First of all, the show was amazing. Everything from the opening acts to the lighting and performances was on point. I want to take a moment to talk about how strong and fit P!nk is! She flew around the entire stadium, and she sang while doing it! That was an act of artistry, strength and endurance. I loved seeing a strong woman and mother on stage, owning her performance and strength. I’ve always wanted to learn aerial skills, but after seeing that performance I am even more inspired. A few years ago I got my niece an aerial class as a birthday present. I always wanted to give it a try, but the timing never seemed to workout. I have been trying to be more intentional with my time, so I need to make this happen. Membership: I am continuing to add new workouts to my exclusive membership program. We are currently working through a new 4-week challenge, and I am adding new workouts to prep for next month’s challenge. There are a combination of brand new workouts, and ad free versions of classic BenderFitness workouts included in the membership. If you would like to give it a try, you can find the new workouts at: https://www.MelissaBenderFitness.com I would love it if you joined me over there. We are building a fun and supportive community and adding new workouts every week. You can try the first workout of my Confidence Challenge here for free: https://www.melissabenderfitness.com/zen/bf-body-fit-confidence-challenge-day-1-a1a74e I hope that you have fun with today’s workout! Let me know which exercise you liked most, and which you found most challenging. This workout kicked my butt (and thighs) just like it was supposed to. I was a little bit surprised at how challenging I found it! I hope that it’s a great challenge for you too, and that you are able to enjoy yourself. Take a moment today to appreciate what your body is capable of. The ability to move is such a gift. Have fun and I will see you soon with a new workout, Melissa Exclusive Workouts & Bonus Content Membership:& https://www.MelissaBenderFitness.comAmazon Storefront:& https://www.amazon.com/shop/benderfitness The Workout: Lunge Hop: Right Lunge Hop: Left Squat Rotation: Right Squat Rotation: Left Warrior III Row: Right Warrior III Row: Left Side to Side Squat: Right Side to Side Squat: Left Chair Tip Toe: Alternating Romanian Deadlift Plié Squat Knee to Knee Squat to Figure 4: Right Knee to Knee Squat to Figure 4: Left Lunge Kickback: Right Lunge Kickback: Left Repeat up to 3X.

15-Min Total Body Interval Workout – No Equipment Home Workout

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Hi Everyone! Welcome to today’s workout! This no equipment workout is a fantastic full body exercise routine. One round will take 15-minutes. You can go through it once, repeat it up to 3X or stack it with another workout of your choice. I ended up doing a 3-mile run with this workout. When I filmed the workout I planned to do one mile, but I felt great once I got started so I kept going. This Month: For my Melissa Bender Fitness membership, I am running a month long workout and step challenge. The workout series is exclusive for members, but I made the first video free to everyone. Get the first workout in my Confidence Workout Series free here: https://www.melissabenderfitness.com/zen/bf-body-fit-confidence-challenge-day-1-a1a74e It’s a great workout! I hope you give it a try and enjoy it. I’m working on finding a balance between filming workouts for members and sharing free workouts here. So far, member’s have access to more than 40 new videos, as well as a lot of my older workouts. My youngest is super attached right now, which makes filming uninterrupted videos a little bit challenging, but as I get more into the routine it’s getting a little bit easier. My Goals: Now that I am filming more workouts (which means I’m being more consistent with my own workouts), I find that my energy is improving. One of my goals is to get back to running consistently and improve my 5K speed. This weekend I did a great speed workout, and yesterday I did an easy paced 3.45 mile run. I’m playing with the idea of doing another NPC Bikini Competition, but I haven’t fully committed to that goal yet. What appeals to me about competing is the motivation, and seeing how home workout prep for a competition is different now that I’m 40, and my body has changed after having two kids. What doesn’t appeal to me is the fact that a lot of fitness competitions seem to be focusing on increasingly leaner physiques. I would do a naturals competition, which is drug tested and often doesn’t trend quite as lean. I have zero interest in doing a super restrictive diet, so if I do another competition I will be doing it my way. Which is the same thing I did the first go round. If you want to read more about my first Bikini Competition and the 12-Weeks of Workouts you can find that here: https://www.benderfitness.com/bikini-competition-workouts-12-week-program I hope you have fun with today’s workout! See you soon with a new one! Melissa Exclusive Workouts & Bonus Content Membership:& https://www.MelissaBenderFitness.comAmazon Storefront:& https://www.amazon.com/shop/benderfitness The Workout: Workout Breakdown High Knee Skip Kneeling Reach: Right Kneeling Reach: Left Plank to Crab: Right Plank to Crab: Left Goddess Heel Lift Single Leg Chair to Warrior III: Right Single Leg Chair to Warrior III: Left Cheek to Cheek Plank Crunch to Single Leg Bridge: Right Crunch to Single Leg Bridge: Left Plank Crunch Clam: Right Clam: Left Butterfly Bridge Repeat for up to 3 Rounds High Knee Skip High Knee Skip Kneeling Reach& Kneeling Reach& Plank to Crab Plank to Crab Goddess Heel Raise Goddess Heel Raise Chair to Warrior III Chair to Warrior III Cheek to Cheek Plank Cheek to Cheek Plank Crunch to Single Leg Glute Bridge Crunch to Single Leg Glute Bridge Crunch to Single Leg Glute Bridge Crunch to Single Leg Glute Bridge Plank Reverse Crunch Plank Reverse Crunch Clam Butterfly Glute Bridge Butterfly Glute Bridge

15-Minute HIIT: Quick, Full Body Workout

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Hi Everyone! Welcome to a great, quick HIIT Workout! This exercise routine uses some of my favorite exercises. A few of the exercises use dumbbells. No equipment, no problem! You can either grab something from around the house to add some resistance or do the exercises with body weight. I don’t use a ton of equipment in my home workouts, but I really do like the additional challenge of using dumbbells. If you are able to add dumbbells into your home workout equipment it can be a great addition. You can find dumbbells in most big store (Target, Walmart, etc) and on amazon here (affiliate link): https://amzn.to/45kwcn1 You might even know someone who is clearing out space and getting rid of old workout equipment. If buying equipment isn’t an option you can use a jug of water, or a book bag. As always, you will find the full length workout video and the workout breakdown below. New Exclusive Workouts & Bonus Content: Some of the new workouts in my membership catalog. The catalog of workouts for my new membership site is growing! I have been meaning to film a tour of the site, but I’ve been so busy filming and editing new workouts that I haven’t had a chance. It’s on my To Do list. For the month of August I am running a community challenge so everyone can go through the Confidence Challenge together. If you are interested in joining my membership community you can get a discounted rate through the end of July 2023 with the discount code: JULYFOUNDERS20 There are still 5 days to lock in your lifetime discount! It’s good as long as your subscription is active. There’s a 3-day free trial, so you can give it a go without any commitment and cancel anytime. You can find my membership site here: https://www.melissabenderfitness.com Life in the Bender Household: We are attempting to savor summer, but the days are flying by. This is my favorite time of year, and even thought it isn’t over yet, I find myself flirting with the blues as I think of the weather turning cooler and the busy school year schedule. My daughter has started dance classes, and ABSOLUTELY loves it. She would go to dance every day if she could. It’s a delicate balance, making sure the kids are involved and have the opportunity to explore a variety of activities, while also ensuring they have free time to play and be kids without tons of scheduling. I have also been focused on decluttering and donating items from our house. It seems like we are in a constant state of owning too much, which inevitably leads to a chronic mess, which results in me feeling a mild level of stress whenever I look around and see clutter. While I wouldn’t characterize myself as a “neat freak” (at all), I find that clean spaces make me feel much calmer. With kids, I know a certain level of mess is inevitable, but owning less things helps keep things manageable. I’ve done two big donations of household items this summer, and plan to do at least one more. I’m also re-organizing the attic and getting rid of things that we had stored, but no longer need. It feels good to let go of things, and know they are going to someone who can use and appreciate them. I hope that you enjoy today’s workout. Let me know what you think and what challenged you! See you soon with a new workout, Melissa Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.comAmazon Storefront: https://www.amazon.com/shop/benderfitness The Workout: Max reps during each 50 second interval, 10 seconds of rest between exercises. Equipment: Dumbbells 1. High Knees2. Spiderman Push-ups3. Russians4. Warrior Deadlift (right)5. Warrior Deadlift (left)6. Mountain Climbers7. Temple Tap Abs8. Frog Hopper9. Curtsy Lunge Kick (right)10. Curtsy Lunge Kick (left)11. Burpee12. Heel Tap Plank13. Plank Pop-Up14. Plie Squat15. High Knees Repeat 1-3X

15-Minute HIIT: Total Body Burn Workout – No Equipment

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Hello Everyone! Welcome to today’s workout! This 15-Minute full body HIIT exercise routine had me dripping sweat. We are working the entire body with no equipment. This workout uses strength specific exercises, as well as exercises designed to elevate the heart rate and intensity level. I recently read an article discussing the benefit of maintaining exercise intensity to help maintain your fitness level as you age and improve your overall health. Interval training and HIIT style workouts are a great way to incorporate intensity for longevity. This is a great HIIT workout. It’s quick, intense, but doable. Push yourself, while listening to your body. This is a great workout to repeat. It can be done up to 3X. I only got in one round when I filmed this, but it’s a workout that I will definitely return to. Building Consistency: Aside from intensity, one of the most important things you can do for your health is be consistent. Depending on the phase of life you are in this can feel simple, or nearly impossible. There are some sifts in mindset that can help. Getting in small exercise intervals throughout the day can help you stay active even on days when you can’t get in a full length workout. Being consistent doesn’t have to mean getting in 60-minutes of exercise every day. It can be getting in intentional movement on a daily basis. For me it usually means getting in at least one round of a quick workout between 10-20 minutes. This one is 15-minutes and I did one round, so that fits the bill. The more consistent I am with these intentional movements the easier it is to get my workouts in. It’s important to move beyond the idea of working out when you are motivated to do so. It’s more important to make it a habit or even a daily task. New Exclusive Content: I just launched a Membership/Bonus Content site! I’ve filmed a lot of new workouts, you can find them under the New Release catalogue here:& https://www.melissabenderfitness.com/categories/new-releases I’m adding new workouts every week, so the exclusive catalog will continue to grow regularly. If you want to give any of the new workouts a try: I have a three day free trial, and a July Exclusive membership discount: JULYFOUNDERS20 so feel free to explore and look around! The discount is good through the last day of July 2023, and will stay active for as long as your membership remains active without cancelation.& Have fun with today’s workout. Let me know if you had a favorite exercise! Melissa Exclusive Workouts & Bonus Content Membership:& https://www.MelissaBenderFitness.comAmazon Storefront:& https://www.amazon.com/shop/benderfitness *This post contains affiliate links. Equipment: 10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps.& Equipment: Exercise Mat and some water.& My Sneakers and Exercise Mat. High Knees Side Lunge Skate Curtsy Pendulum: Right Curtsy Pendulum: Left Burpee Tricep Pushup: Right Tricep Pushup: Left Walk the Plank Superman Mountain Climbers Hollow Hold to Side Roll Rock the Boat Bicycle Reverse Crunch Hook Crunch & Tap Frogger Repeat 1-3X

Lower Body Workout: Legs, Glutes and Thighs Exercise Routine

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Hello Everyone! Welcome to today’s workout! This routine is a favorite of mine! It’s focused on the Lower Body. We are combining strength exercises with plyometric movements to activate all of the muscles of the Legs, Thighs, Glutes and Calves. The movements are amazing for building speed, power, strength, coordination and giving the muscles shape and definition. Remember, listen to your body, but challenge yourself! One of the major things that we learn during HIIT workouts is how physically and mentally capable we are. We learn that we can push ourselves, but also where the line is when we need to take a moment to rest. Breathe heavy, sweat, work hard, all of that is a normal part of the process. Filming New Workouts I am filming tonight! So be sure to check back soon for a new workout. If you can’t wait, you can checkout my new Membership/Bonus Content site. I’ve filmed a lot of new workouts, you can find them under the New Release catalogue here: https://www.melissabenderfitness.com/categories/new-releases This weekend, I filmed a 15-Minute Glute Gains + Thigh Sculpt workout that uses dumbbells for strength training and plyometric moves. The format of that routine is very similar to this workout. Jesse filmed an AMAZING 20-Minute Ultimate Cardio workout. It’s one of the hardest workouts I have written in a long time, combining Plyo and Cardio Burst exercises. It’s great that he taught it, because even though you are working hard, he will make you laugh so the workout goes more quickly. If you want to give any of the new workouts a try, I have a three day free trial, and a July Exclusive membership discount: JULYFOUNDERS20 so feel free to explore and look around! The discount is good through the last day of July 2023, and will stay active for as long as your membership remains active without cancelation.& Struggling to Find Time: I’m very familiar with the struggle to find time to workout. People often assume that it comes easily to me, because I share so many workouts and this is my passion. It certainly does help that I enjoy exercise, but like most people I don’t always find it easy to fit it in. I had this struggle even before having children, but with two little ones it’s definitely expanded. Now I have to make a conscious effort to take time to myself. Quick workouts like this, that take only 15-20 minutes are a huge help to me. Having a supportive husband who adamantly reminds me that I need and deserve time to work on my own health is another big area of support. Even with those supports available to me, I find it so easy to shift my attention to taking care of everyone and everything around me. There is always work to do, a house that gets cluttered and messy in a blink of an eye, and children that want to spend 100% of their time with me (and quite frankly, I love spending as much time as possible with them, too.) I make a conscious decision to get in exercise 5X per week. On a busy day it is 15-20 minutes (one round of a HIIT workout like today’s) and on a more relaxed day I can do a round or two of HIIT and maybe even some cardio for 45-60 minutes of exercise. The bottom line is that you can’t always squeeze in your needs last. As a mom, I recognize my tendency to do this. I have to make a decisive effort to create space for my workouts. If I just waited around for a free moment I would never get in exercise. There is always something to be done. But doing my workouts and building my health, stamina and energy is something that deserves to be closer to the top of the list. It isn’t just some add on that I will get to when there are magically more hours in the day. I know that if I struggle with the family support and passion that I have for exercise, many of you might be struggling with even less supports. Try to get in at least one quick round of exercise per day. It will make such a huge difference in how you feel. Give yourself at least 10-15 minutes of the 24 hours in this day. I’m here cheering you on. Have fun with today’s workout. Let me know if you had a favorite exercise! Melissa Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.comAmazon Storefront: https://www.amazon.com/shop/benderfitness The Workout: 10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps. Equipment: Dumbbells and Yoga Mat 1. Jump Squat2. Dumbbell Squat3. Side Lunge Jump4. Weighted Side Lunge5. Hip Thrust6. Romanian Deadlift7. Lunge Jump 8. Lunge Lift (right)9. Lunge Lift (left)10. Plie Jump11. Goblet Squat12. High Knees Toe Taps13. Step-Up14. Warrior Deadlift (right)15. Warrior Deadlift (left) Repeat 1-3X

40-Min Total Body Workout and Cardio Burn: No Equipment Home Workout Routine

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Hello Everyone! I have an amazing Total Body throwback workout routine for you today. This full body workout incorporates cardio exercises and strengthening exercises. The workout will take 40-minutes and requires no equipment. I filmed the Total Body Sculpt Workout series when I was postpartum with my second child. You can find more of this workout series here: https://www.benderfitness.com/body-sculpt-1-mile-run-challenge-6-week-home-workout-program It’s a great series, so if you enjoy this workout you should definitely give it a go. Filming New Workouts This weekend Jesse and I continued to film new workouts for our new exclusive membership and bonus content site. If you would like to check out some of the new workouts we have shared, you can find them under the New Release catalogue here: https://www.melissabenderfitness.com/categories/new-releases Jesse filmed a 20-Minute Ultimate Cardio workout. It’s one of the hardest workouts I have written in a long time, combining Plyo and Cardio Burst exercises. I filmed a 15-Minute Glute Gains + Thigh Sculpt workout that uses dumbbells for strength training and plyometric moves. It’s definitely going on my repeat list. If you want to give any of the new workouts a try, I have a three day free trial, and a July Exclusive membership discount: JULYFOUNDERS20 so feel free to explore and look around! The discount is good through the last day of July 2023, and will stay active for as long as your membership remains active without cancelation. I’m also planning to film some new BenderFitness workouts to share here this week. All the new workouts have me feeling strong, healthy and energized and I’m so happy to share that with you. Build the Mind/Body Connection: During your workout today, I want you to try and remain present and think about the muscles being activated during each exercise. Building the connection between mind and body is a powerful tool for your physical and mental health. It can help you to control anxiety and pain, get a better night’s sleep and improve your overall sense of well being. I also enjoy meditation to help build these connections. It’s important to find balance in both the mind and body. I hope you enjoy today’s workout! Let me know what you think and which exercise was your favorite and which you found most challenging. See you soon! Melissa Exclusive Workouts & Bonus Content Membership:& https://www.MelissaBenderFitness.comAmazon Storefront:& https://www.amazon.com/shop/benderfitness The Full Length Workout Video: Set your interval timer for 28 Rounds of 30/50.& 30-Seconds cardio of choice in between each exercise.& Low Impact Jacks Lunge to Figure 4: Right Lunge to Figure 4: Left Squat Toe Touch Pushups Elbow Tap Side Plank: Right Elbow Tap Side Plank: Left Super Swim& Reverse Plank Leg Lift Plié Reach: Right Plié Reach: Left Runner’s Lunge Lift: Right Runner’s Lunge Lift: Left Temple Tap Abs Raised Leg Adduction: Right Raised Leg Adduction: Left Angel Abs Tricep Pushup: Right Tricep Pushup: Left Sumo Pushups Scapular Squeeze Warrior III: Right Warrior III: Left Goddess Twist Pendulum Squat Heel Tap Abs Crunching Side Plank: Right Crunching Side Plank: Left

17-Min Core and Cardio Burn Workout – No Planking and No Equipment Abs Exercise

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Hi Everyone! Welcome to today’s workout! We are focused on strengthening our Core today. This routine also incorporates cardio bursts. I love combining core workouts with cardio so I built it into this routine. One round of this workout will take about 17-Minutes, and this can be repeated up to 3X. I was super busy yesterday so I only got in one round of this workout, but it’s one that I would like to repeat. This workout has no Planks or exercises that put pressure through the wrist or carpal tunnel. Sometimes it’s nice to have a hands free workout option. For the cardio burst segments of the workouts, you can pick any cardio you would like. I switched between rope-less jumping and high knees. Some other ideas are: Marching in Place, Mountain Climbers, Burpees, Kettlebell Swings. This routine has some fun new moves, let me know if you have a favorite exercise! New Adventures I have been filming a lot of new workouts lately, and being consistent with my workouts has me feeling AMAZING! My legs have actually been sore this week, which almost never happens. My energy has been better. I’m starting to see more definition through my abs and arms, which is a nice bonus. I have launched an exclusive membership site! If you want even more new workouts and bonus content I would love to have you join me at https://www.melissabenderfitness.com There is a 3-Day Trial and you can cancel anytime (but hopefully you will like the new workouts so much that you won’t want to!) So far I have a new 4-Week Workout series (5 workouts per week, plus two journal prompts) and I am continuing to add new workouts. The exclusive workout videos will grow weekly as I add new content. I’m also adding ad free versions of the workouts that I share here. Because it’s my first month, I have a lifetime discount for any founding members (it stays active as long as your membership is active!) The discount code is JULYFOUNDERS20 and is good through the end of July 2023. I hope you enjoy today’s workout! Let me know what you think and which exercise was your favorite and which you found most challenging. See you soon! Melissa Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.comAmazon Storefront: https://www.amazon.com/shop/benderfitness The Workout: In the video, I almost forget about the last cardio burst, so push through that last interval with me. Bicycle with Leg Extension Knee Rotation & Extension Floating Leg Pulse: Right Floating Leg Pulse: Left Prone Reverse Crunch Rock the Boat Side Float Hold with Knee: Right Side Float Hold with Knee: Left X Squeeze Me Balanced Twist Repeat 1-3X High Knees – Cardio Option Bicycle with Leg Extension Knee Rotation and Extension Floating Leg Pulse Prone Reverse Crunch Prone Reverse Crunch Rock the Boat Rock the Boat Exercise Side Float Hold with Knee Side Float Hold with Knee X Squeeze Me X Squeeze Me Balanced Twist Balanced Twist Cardio Burst: Air Jump Rope/Rope-less Jumping

30-Minute Strength and Cardio Burn Workout with Dumbbells

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Hi Everyone! I have a great throwback workout on the agenda for you today. This workout will take 30-Minutes. The format is a bit different than normal, because we have 7 exercises that we are repeating 3X, with cardio bursts in between each exercise. I take you through all three rounds in the video. Equipment: You need some dumbbells for this one. You can do these exercises with body weight if you don’t have any equipment. You can also grab something from around the house to add a little bit of resistance. Challenge yourself to push through this workout routine, and try to focus on the mind body connection. It can be tempting to zone out during exercise, but it actually increases the benefits of the workout when you focus on the movement. Plus, it helps you maintain better form. My New Site for Exclusive Workouts + Bonus Content: I have launched my membership site! If you are interested in getting even more new workouts and bonus content I would love to have you join me at https://www.melissabenderfitness.com So far I have a new 4-Week Workout series (5 workouts per week, plus two journal prompts) and a couple of new workouts for my new Fighting Fit series. The exclusive workout videos will grow weekly as I add new content. Because it’s my first month, I have a lifetime discount for any founding members (it stays active as long as your membership is active!) The discount code is JULYFOUNDERS20 and is good through the end of July 2023. There is a Free 3-Day Trial if you would like to try it out. The new site contains brand new workouts, but I am also slowly adding in BenderFitness workout videos, to keep everything accessible for members. So you will see a mix of both new and classic workouts. Thought for the day: “If you don’t do what’s best for your body, you’re the one who comes up on the short end.”– Julius Erving Your health impacts the way you experience every moment of the day. While we can’t control every component of our health, there is still a lot that is within our control. Nourish your body with exercise, food, water, and experiences that make you happy. Work to shed all of nothing thinking and beliefs that there is some achievable version of perfection. Embrace that health that you have today, and the ways that you can positively build your health moving forward. I hope you enjoy today’s workout! Let me know what you think! Melissa More Workouts: https://linktr.ee/BenderFitnessAmazon Storefront: https://www.amazon.com/shop/benderfitness Equipment: Dumbbells and a Yoga Mat. Squat and Curl Wood Chopper: Right Wood Chopper: Left Weighted Russian Twist Lunge and Knee: Right Lunge and Knee: Left Tricep Extension Repeat 3X with 30-seconds of cardio before each exercise. Squat and Curl: Part 1 Squat and Curl: Part 2 Squat and Curl: Part 3 Wood Chopper: Part 1 Wood Chopper: Part 2 Russian Twist Russian Twist Lunge to Knee: Part 1 Lunge to Knee Tricep Extension

15-Minute Total Body HIIT Workout and Fat Burn

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Hi Everyone! Welcome to today’s workout! This is a fantastic HIIT workout for the entire body. One round of this routine will take 15-Minutes, and it can be repeated up to 3X. I did one round plus a 30-minute walk on the treadmill. I was excited to get back into my workout routine, after taking four days off while we did a quick family getaway. My body was tired, and this workout kicked my butt. I was sweating, breathing heavy, feeling fatigued and I pushed through the workout anyway. As I mention in the video, there are times when fatigue can be a symptom of overtraining (such as when a workout that you normally do suddenly feels impossible), but that wasn’t the case for me today. There are some days when you are tired, but you know it’s time to push through and get your body back in motion. A Little AirBNB Drama: I had plans to film during our trip, but we had a bit of an AirBNB snafu and had to book a hotel one night and then find a second AirBNB rental because our first rental wasn’t safe. When we arrived at our rental the key lock box was broken open and the key was missing. We went around to the other door and it was open (not just unlocked, but cracked open). We messaged the owner of the rental and they assured us that it was safe, and there was a key under the back mat. The listing also mentioned a spare key, which was missing. Although the owner assured us it was safe, we did not agree, so we spent several hours going back and forth with AirBNB and the owner before getting a full refund. However, it all worked out and I could tell that our kids loved having our undivided attention with no work, filming or video editing. So, that was the silver lining of the situation. I encourage you to always listen to your instincts, and when faced with situations like the one above don’t be afraid to advocate for yourself. We wouldn’t stay in a situation that we felt was potentially dangerous for our children and ourselves, and you shouldn’t either. Despite the rocky start we had a really wonderful trip. Exclusive Workouts Coming Soon! Exclusive Workouts at MelissaBenderFitness.com In addition to the free workouts that I will continue to share here, I am going to be sharing exclusive workouts, discussion/journal topics, and content on my new subscription site: https://www.MelissaBenderFitness.com For anyone who joins during the month of July (2023), I am going to be offering a Founder’s Discount. The discount will be good as long as the subscription is active. So if you stay subscribed without lapsing your membership will renew at the same discounted rate with the code: JULYFOUNDERS20 Right now there is one new challenge: The Confidence Challenge. There are 20 New Workout videos, and weekly journal/discussion prompts. Having a subscription site will help me continue to share free workouts here. I appreciate each and every one of you. I look forward to continuing to workout with you! Melissa More Workouts & Link to make a Donation:& https://linktr.ee/BenderFitnessPrime Day is Coming! Amazon Storefront:& https://www.amazon.com/shop/benderfitness The Workout: Equipment: Exercise Mat and some water. My Sneakers, Exercise Mat and Adjustable Sports Bra. Lateral Hops Lunge Kick: Right Lunge Kick: Left Burpee Plié (2nd Position) Side Scissor Leg Circles: Right Leg Circles: Left Mountain Climbers Cross Plank Pushup Locust Cactus Squeeze Down Dog, Chatarunga, Up Dog Superman Overhead Scapular Glide Overhead Scapular Glide Overhead Scapular Glide Superman Superman Superman Downdog, Chatarunga, Up Dog Downdog, Chatarunga, Up Dog Cactus Cactus Locust Cross Plank Pushup Cross Plank Pushup Mountain Climbers Leg Circles Side Scissor Side Scissor Plié Burpee Burpee Burpee Burpee Lateral Hop Lunge Kick

Burpee Burn: Full Body HIIT Workout – No Equipment Cardio Burn

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Hello Everyone! I hope that you are in the mood for a fantastic workout today, because you came to the right place! This workout routine will take 19-Minutes and it’s a full body, cardio HIIT workout. If the word burpee makes you shudder, you can substitute the burpee intervals with another cardio of choice: jump rope, high knees, jumping jacks or even marching in place if you need something a little bit lower impact. Keep in mind, this workout is meant to challenge you. We are training ourselves physically and mentally to become aware of how competently we can handle difficult things. The mental aspect of HIIT training is often overlooked, but its benefits are very powerful. You can do difficult things, even if you sometimes struggle through them. If you need to rest, that’s totally fine, just get right back into the workout as soon as you can. I would love it if you tag me in your workout photos and let me know how the workout was for you. I love cheering you on and hearing about your progress. Newest Workout: If you haven’t tried my newest workout yet, I definitely recommend that you give it a go! It’s a 15-Minute interval workout with dumbbells. You can find that HERE. It’s a great routine that I will definitely be repeating, so I hope it makes it onto your repeat list, too. Up and Coming: In addition to the free workouts that I share here, I will soon be launching a subscription site with exclusive workout videos, journal prompts and meditations. I’m very excited about this and I am almost ready to share it with you! The first workout series on my subscription site will be The Confidence Challenge. It’s 20-new workouts (5 per week) as well as journal/discussion topics each week to help do the internal work and self reflection toward building a healthier, more confident version of yourself from the inside out. As of the time that I am writing this I have 15 of the new workout videos edited and ready to go, so it’s almost time! Keep your eyes open, because I will be sharing some great Founder’s specials for anyone who supports this venture from the start. Plus, I will continue to share the same free workouts I have shared for the past 12-years here. Melissa More Workouts & Link to make a Donation: https://linktr.ee/BenderFitnessPrime Day is Coming! Amazon Storefront: https://www.amazon.com/shop/benderfitness 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, Marching in Place, or Jumping Jacks -Burpee1. Pendulum Hop-Burpee2. Frog Hopper-Burpee3. Curtsy Lunge Kick (right)-Burpee4. Curtsy Lunge Kick (left)-Burpee5. Mountain Runners-Burpee6. Plank Jack-Burpee7. Rockette Kicks-Burpee8. Speed Skater-Burpee9. Double Kick Lunge Jump-Burpee10. Leg Lift Plank-Burpee11. Plie Jump-Burpee12. Mountain Climber-Burpee13. Side Lunge Lift (right)-Burpee14. Side Lunge Lift (left)

15-Min Total Burn Workout: Full Body Home Exercise Routine

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Hello Everyone! Welcome to today’s workout! This is a fantastic, full body workout that had me dripping sweat by the end. I used dumbbells for most of the exercises, but every exercise can also be performed with body weight. Choose the option that is challenging for you. This standing workout routine will only take 15-Minutes per round. I got in one round and paired it with a 15-minute Ab routine. If you want to do the same you can find some great Core Workouts HERE. Pre-workout selfie, before the sweat. When you workout, focus on the movement and the mind body connection. It’s important to understand how your body is moving, how each exercise feels and to focus on using good form. During the workout video I demonstrate several modifications for some of the exercises. Remember, modifications are there to help you get the most out of your workout. You should choose the option that challenges you without sacrificing form or causing pain. Sometimes people get into the mindset that a modification is “easier” but the purpose isn’t to be easy. It’s to be the appropriate level of challenge for where you are right now. Running Shoes: I always get a lot of questions about my shoes. Jesse and I both LOVE our Brooks Glycerin Running Shoes. They are great for neutral runners, and have a new stability option. If you are new to looking for quality running shoes I recommend getting into a store and having them analyze your stride and shoe wear pattern. So bring in the shoes you are currently running in. The bottom of the shoes tell a story about how you run, and how your feet strike the ground. Don’t Forget to Have Fun: Movement should be fun. Don’t be afraid to incorporate activities that you enjoy: biking, hiking, climbing, family walks. It doesn’t have to be high intensity to count. I personally love to get in a quick, intense workout, but I also enjoy going for family walks while my kids ride their bikes, horse back riding, and practicing hand stands. I worry less about looking a certain way, and more about feeling strong, healthy and happy. I find working out for those reasons to be very motivating and personally rewarding. Your reasons might be entirely different, and that’s okay! Knowing what motivates you to keep showing up can be a powerful tool. I hope you enjoy today’s workout. I would love to know if you had a favorite move, or an exercise that you found especially challenging. If you post a post workout selfie, feel free to tag me in it so I can cheer you on. See you soon with a new workout, Melissa More Workouts & Link to make a Donation:& https://linktr.ee/BenderFitnessAmazon Storefront:& https://www.amazon.com/shop/benderfitness The Workout: Set Interval Timer for 15 Rounds of 10/50. Squat Kick: Alternating Squat Rotation Hop: Alternating Warrior III: Right Warrior III: Left Lateral to Reverse Lunge: Right Lateral to Reverse Lunge: Left Front Kick Twist: Right Front Kick Twist: Left Chair Pose Twist Flat Back Stand Arm Cactus Overhead Reach to Squeeze Knee Tap Reach: Right Knee Tap Reach: Left Pendulum with Fly Repeat 1-3X (I did one round + a 15-Minute Core Workout) Photo Tutorial:

Sculpted Glutes: Jump and Burn Workout: Cardio + Strength Training

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Hello Everyone, Welcome to today’s workout! We are focused on sculpting and strengthening the lower body, especially the glutes. For this workout you will need two dumbbells, a jump rope (optional) and a sturdy chair or bench. We will use the bench for two exercises: the sit to stand and step ups. I use a jump rope for the cardio burst sections, but you can substitute high knees or any other cardio of your choice. Challenge yourself today! Get sweaty, don’t be afraid of being uncomfortable, rest if necessary and then get right back into the workout. You will find the full length workout video and workout breakdown below. Silver Play Button Award for Surpassing 100,000 YouTube Subscribers: I want to say a BIG Thank You to each and everyone of you who has subscribed to my YouTube Channel over the years. Thanks to you I received the Silver Play Button Award from YouTube for surpassing 100,000 subscribers. This also made me a very cool mom in the eyes of my 6-year old. This feels like a crazy goal, but I would love to see my BenderFitness community grow to 1-Million Strong. So if you haven’t subscribed to my YouTube channel yet, please head over and hit the subscribe button: www.youtube.com/MelissaBender While that goal feels kind of crazy to put out into the world, sometimes you need to dream big in order to learn what you are capable of. New Workouts (and an Impromptu Date Day): Behind the scenes I have been working on a new 4-week workout challenge. It’s going to be a part of the new subscription site that I am launching in addition to the free workouts that I will continue to share here. I’m almost done filming the workouts and discussion videos, and then I will be sharing more new workouts here as well. On Saturday Jesse and I took a break, and had a fun date day. My mom took our kids to see Hot Air Balloons, and Jesse and I went on an amazing Horse Back Trail Ride. Part of me feels a little bit guilty for not filming workouts that day, while we had some uninterrupted time, but prioritizing our relationship is an important part of our life balance. I hope that you enjoy today’s workout! It’s a fantastic one! Let me know what you think. Melissa Melissa More Workouts & Link to make a Donation:& https://linktr.ee/BenderFitnessAmazon Storefront:& https://www.amazon.com/shop/benderfitness Equipment: Timer set for 15 rounds of 50/30, jump rope, and two dumbbells. You will also need a chair or bench that you can do sit to stands and step up onto. Max Reps Jump Roping during each 30 second interval.Max Reps during each 50 second interval.Total Workout Time: 20 Minutes *High Knees can be substituted for Jumping Rope.& 1. Squat Jump-Jump Rope2. Side Lunge Punch-Jump Rope3. Single Leg Hip Thrust (right)-Jump Rope4. Single Leg Hip Thrust (left)-Jump Rope5. Monkey Tuck Jump-Jump Rope6. Plie Jump-Jump Rope7. Romanian Deadlift-Jump Rope8. Chair Lunge-Jump Rope9. Sit to Stand (right)-Jump Rope10. Sit to Stand (left)-Jump Rope11. Curtsy Lunge Kick (right)-Jump Rope12. Curtsy Lunge Kick (left)-Jump Rope13. Step Up (right)-Jump Rope14. Step Up (left)-Jump Rope15. Burpee Repeat 1-3X

Cardio Sweat: HIIT Body Weight Workout – 15-Minutes

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Hi Everyone, This is one of the best Cardio HIIT Workouts out there. It’s a quick no equipment workout routine and it is incredibly effective. You will improve your cardiovascular function, build lean muscle, burn fat, improve your VO2 Max, and your overall physical fitness and athleticism. It’s 15-Minutes of hard work, but it’s so worth it. As always, you will find the full length workout video below. Workout Intensity For this workout you want to challenge and push yourself to get into an effort level around 8 out of 10 (ten being a full sprint like you are running away from a bear). During this workout if someone speaks to you, you should be able to respond with a few words, but you would be out of breath and much prefer to concentrate on your breathing. I recently read a research study (which I need to find so I can share the link here) that said having short, intense workouts (10-15 minutes) or even multiple 1-minute high intensity exercise snacks throughout the day is as effective as doing a low intensity 45-minute workout. This wasn’t a surprise to me, as I’ve been saying this for many years. It’s always nice to see continued research to back up the methods that I am using. *This doesn’t mean that you can’t also get in an amazing workout with a Low Impact style workout. Low Impact doesn’t mean easy, it just means you won’t be doing intense plyometric exercises. Short but effortful Low Impact workouts, or longer, easier paced workouts are absolutely an option, they just take more time. Anyone who tells you that there is only one way to get in your workouts or exercise is wrong or trying to sell you something. Before I was in grad school I did primarily yoga and running as my workouts. Once I started grad school, I was in classes for 8-hours per day, working full time in a restaurant, and spending two hours per day commuting to/from classes. Suddenly 60-minutes of yoga and 30-minutes of running didn’t fit into my schedule anymore. I started writing my own workouts and saw my health, fitness and strength improve in every way. Now that I have children it feels even harder to find time to get in workouts, so quick HIIT routines remain my favorite and most effective workout style. Challenge yourself, don’t fear sweat or heavy breathing. Neither of those things are signs that you are out of shape. If you max out on reps and need a break, that’s not a bad thing either. These are all signs that you are willing and capable of working hard. You grow physically and mentally stronger through these challenges. Have fun with today’s workout! Melissa More Workouts & Link to make a Donation:& https://linktr.ee/BenderFitnessAmazon Storefront:& https://www.amazon.com/shop/benderfitness Click the link to get your own& Gymboss Interval Timer! Max Reps 50 seconds, 10 seconds rest between exercises1. Mountain Climbers2. Jump Squats3. High Knees4. Lunge Jumps5. Russians6. High Knees7. Frogger8. Plie Jumps9. High Knees10. Hip Thrust (right)11. Hip Thrust (left)12. High Knees13. Pendulum Hop14. Burpee15. High Knees& Repeat 1-3X

30-Minute Full Body Workout: Legs, Glutes, Core Sculpt and Cardio Workout

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Hi Everyone! Grab a dumbbell and a chair or other sturdy object you can safely put a foot up on and let’s get started with this awesome home workout. This workout alternates timed cardio bursts with strength focused repetitions. We start with cardio bursts, so if you haven’t warmed up before starting ease into the cardio and allow your body to get nice and warm, before transitioning to full intensity during the next cardio section. I really like the combined challenge of timed intervals and repetitions, because it activates and challenges the body differently. This routine took me 30-minutes to get through, but depending on the number of reps and amount of weight you use it might be a little bit quicker or a little longer for you. Challenge yourself to maintain good form throughout the workout. That will help you get the most muscle activation and preserve your mobility. In the interest of maintaining and improving mobility, I also posted the video to my Daily 10-Minute Mobility Routine below. It’s an amazing stretch to keep you mobile and pain free. Up and Coming: I am almost done filming new workouts for the launch of my subscription site! I don’t have a solid launch date yet, but I am tentatively hoping that everything will be ready to go in about ten days! I’m excited to continue sharing free workouts here, but also supplement that with a subscription site that will include exclusive workout videos, new challenges, journal prompts, meditations and more. The first challenge is going to be 4-weeks long, include 20 new workouts, and two journal prompts/discussion topics per week. I’m also working on a printable calendar so you can easily keep track of progress. I’m really interested to see what everyone thinks of the new series and added content. Hopefully you end up being as excited about it as I am! I’m going to be running a Founder’s Discount special for early subscribers. As I have more information on that I will share it here and on social media, so keep your eyes peeled. The discount will be valid as long as you maintain your membership without interruption. Let me know how today’s workout went for you! Did you like combining reps and timed exercises or do you have a preference for one over the other? I love hearing from you, so let me know your thoughts. See you soon with a new workout! I hope you’ve enjoyed the videos I have shared recently!& Melissa More Workouts & Link to make a Donation:& https://linktr.ee/BenderFitnessAmazon Storefront:& https://www.amazon.com/shop/benderfitness *Cardio Intervals: 3 Rounds of 10/50. Beginner: 8-10 RepsIntermediate: 10-15 RepsAdvanced: 15-20 Reps *Cardio Burst: 3 Rounds of 10/50 -Jumping Jacks-High Knees-Burpees Warrior Split Squat-Right Warrior Split Squat-Left Reverse Lunge Press-Alternating Side Lunge-Right Side Lunge-Left *Cardio Burst: 3 Rounds of 10/50 -Jumping Jacks-High Knees-Burpees 6. Sumo Pushups7. Leg/Hip Lift8. Tick-Tock/Pendulum Abs9. Superman10. Reach Through Plank *Cardio Burst: 3 Rounds of 10/50 -Jumping Jacks-High Knees-Burpees Repeat 1-3X Mobility Stretch:

Two Total Body Fat Burning Home Workouts: Core, Thighs, Glutes & Cardio

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Hi Everyone! Welcome to today’s workout! I have a two part combo that I filmed. You can do one part, or combine both parts for a longer workout. I love these versatile workouts that you can make fit your schedule. As a busy mom it can be hard to fit in a workout, but having the option of shorter routines means that I can consistently get in my workout. For me setting realistic goals helps keep me on track. With my schedule, aiming for 10-15 minutes of exercise per day is realistic. Trying to get in 60-minutes of exercise per day would not work, and would set me up for failure. If my goal is 10-15 minutes, and I have time for 30-60 minutes on a certain day I have the option to do more. But the short time period means that workout window is more accessible, or I can do a couple of short workouts at different times of the day. Bellway Fiber Review: Yesterday, I shared a review of Bellway Fiber products. I’ve been trying them out for about a month now, and they’ve become a daily part of my routine. I especially like the Bellway Beauty Super Fiber + Collagen. You can find my review here: https://youtu.be/122kuHqb-Po Use code MBENDER25 to get 25% off your first order at Bellway https://bit.ly/3oYNAOi They ship through the continental US. I hope you enjoy today’s workouts! I am filming a new workout tonight & working to finish filming a new workout challenge for my Subscription site, which will be launching soon. Melissa More Workouts & Link to make a Donation:& https://linktr.ee/BenderFitnessAmazon Storefront:& https://www.amazon.com/shop/benderfitness The Workouts: Timer: 12 Rounds 35 Seconds Cardio, 50 Seconds Max Reps. 1. Side Step Squat2. Kick and Tap – Right3. kick and Tap – Left4. Plank Rotation5. Prone Heel Press6. Down Dog Hop – Right7. Down Dog Hop – Left8. Temple Tap Abs9. Knee Drop Spider10. Side Plank Hip Lift- Right11. Side Plank Hip Lift – Left12. Leg/ Hip Lift Repeat up to 3X. *I did both workouts one time through.* 16 Rounds: 30 seconds Cardio, 50 seconds Max Reps*Always consult your doctor before starting any workout program.* 1. Warrior Pistol Squat- Right2. Warrior Pistol Squat- Left3. Hydrant- Right4. Hydrant- Left5. Lunge Jump/Alternating Lunge6. Leg Series-Right7. Leg Series- Left8. Walking Push-up or Plank9. Donkey Kick10. Reverse Plank Step-out11. Table Press12. Burpee or Low Impact Burpee13. Down Dog Toe Tap- Right14. Down Dog Toe Tap- Left15. Superman16. Farmer Walk Repeat up to 3X. *I did both workouts one time through.* Side to Side Squat Side to Side Squat Table Press: Part 2 Tap and Kick Tap and Kick Side Plank Rotation Side Plank Rotation Prone Heel Press Down Dog Hop Down Dog Leg Lift (Modification) Temple Tap Abs Temple Tap Abs Temple Tap Abs Knee Drop Spider Knee Drop Spider Leg/Hip Lift Leg/Hip Lift Leg/Hip Lift Side Plank Hip Lift Side Plank Hip Lift Warrior Pistol Squat: Part 1 Warrior Pistol Squat: Part 2 Hydrant: Part 1 Hydrant: Part 2 Lunge Jump or Alternating Lunge: Part 1 Lunge Jump or Alternating Lunge: Part Leg Series: Part 1 Leg Series: Part 2 Leg Series: Part 3 Walking Push-up or Plank: Part 1 Walking Push-up or Plank: Part 2 Walking Push-up or Plank: Part 3 Donkey Kick: Part 1 Donkey Kick: Part 2 Reverse Plank Step Out: Part 1 Reverse Plank Step Out: Part 2 Table Press: Part 1 Table Press: Part 3 Burpee: Part 1 Burpee: Part 2 Burpee: Part 3 Down Dog Toe Tap: Part 1 Down Dog Toe Tap: Part 2 Superman Farmer Walk: Part 1 Farmer Walk: Part 2

Plank and Burn: Core and Cardio Workout – 20 Minutes

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Hi Everyone! It’s workout time! I’m so glad you are here with me for today’s workout. You will find today’s full length workout video and a daily stretching routine below. For this workout I use a jump rope and a yoga mat. If you don’t have a jump rope you can substitute high knees or rope-less jumping for the cardio bursts (or burpees, squat jumps or any cardio of your choice). If you are trying rope-less jumping, just do the jump rope motion without the equipment. We will be doing a variety of plank variations for the strength exercises, so get ready to challenge yourself. This routine is amazing for your core. It will help build strength and definition and work your core from every angle. It’s one of my favorite routine’s. I love the strength and cardio combo. Form a straight line from heels, through the hips and to the shoulders. There should be no arch or sway in the back. This variation is a chatarunga plank. If you get sore wrists during planks you have a few options: Pushup bars (or dumbbells large and sturdy enough to hold onto during your planks). This helps keep the wrists in a neutral position and decreases pressure through the carpal tunnel. Modify the movements to be completed from a forearm plank. Again, this keeps the wrists in neutral and a wider surface area is taking the pressure. Yesterday I shared a recipe for the Best Healthy Creamy Pesto Chicken. Be sure to check that out if you enjoy delicious, healthy recipes. I need to do a grocery run today, and I will definitely be getting everything to make that dinner again. Subscription Site Coming Soon! In addition to the free workouts I share here, I will soon have a subscription site for additional workout content you won’t find anywhere else. I’m almost done filming the Confidence Challenge, which is a four week workout series that includes workouts and journal/discussion topics to improve your confidence mentally and physically. I will continue to share and build a library of unique workouts there, and I’m so excited to share that with you. I hope you enjoy today’s workout! Melissa More Workouts & Link to make a Donation: https://linktr.ee/BenderFitnessAmazon Storefront: https://www.amazon.com/shop/benderfitness The Workout: Click the link to get your own& Gymboss Interval Timer! *Plank 50 seconds per exercise, Jump Rope 30 seconds between each exercise. The entire routine takes 20 minutes. 1. Forearm Plank-Jump Rope2. Right Side Plank-Jump Rope3. Left Side Plank-Jump Rope4. Chatarunga Plank-Jump Rope5. Rotating Plank (on the forearm)-Jump Rope6. Knee Drop Plank-Jump Rope7. Plank Jack-Jump Rope8. Elbow Tap Plank (right)-Jump Rope9. Elbow Tap Plank (left)-Jump Rope10. Leg Lift Plank-Jump Rope11. Plank Crunch-Jump Rope12. Side Plank Hip Lift (right)-Jump Rope13. Walk the Plank -Jump Rope14. Side Plank Hip Lift (left)-Jump Rope15. Plank Step-Jump Rope Finish with this Daily Stretching and Mobility Routine:

Best Healthy Creamy Pesto Chicken Recipe

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Hi Everyone! This recipe was a huge hit in our house, so I wanted to share it with you. It’s delicious, quick, and can be cooked in one pan. Clean up is a breeze. I love one pan recipes because the clean up is so much faster. My kids loved this chicken so much that they both asked for seconds (that’s a major win with a 3 and 6 year old). I served this chicken with broccoli and 7-grain rice, but you can choose whatever sides sound good to you. Now that I think about it, my Bruschetta Zoodle recipe would probably make a delicious side dish with this meal. Traditionally, this recipe is made with heavy cream, but I substituted Greek yogurt for a healthier, protein rich addition to the recipe. The results were fantastic. It was still deliciously creamy and it paired perfectly with the pesto. I hope you enjoy this recipe. Now that I’ve written it up I need to run to the store and refresh my ingredients so that I can make it again. More Workouts & Link to make a Donation: https://linktr.ee/BenderFitnessAmazon Storefront: https://www.amazon.com/shop/benderfitness The Recipe Creamy Pesto Chicken INGREDIENTS: Instagram video tutorial: https://www.instagram.com/reel/CtHslTrgJ_e/?igshid=MmJiY2I4NDBkZg== 2 boneless, skinless chicken breast sliced into 4 thinner pieces (or pounded flat for even cooking) 1/8 tsp salt 1/8 tsp pepper& 2 Tbsp olive oil, divided& 2-5 cloves garlic, minced& 1 pint grape tomatoes, sliced in half& 1/2 cup plain Greek yogurt 1/4 cup pesto& Brown the chicken in a pan over medium high heat (about 5 min per side) in one Tablespoon of olive oil. Salt and pepper both sides of chicken. When both sides of chicken are browned and cooked through, add 1 Tablespoon olive oil, tomatoes and garlic. Cook until tomatoes soften.& Decrease heat to low.& Add Greek yogurt and pesto. Stir together in pan. When sauce is heated through add chopped baby spinach and cook until wilted.& Serve over rice or pasta.&

10-Minute Daily Mobility: Stretching Routine

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Hi Everyone, Today I am sharing a 10-Minute Mobility Stretching Routine with you. I’ve been incorporating daily stretching into my morning routine, but this can be done at any time of day. As always, you will find the video below. I plan to also share a longer stretching routine for those days when you have more time to commit to your mobility. Having a daily mobility routine can help keep your body functioning, keep your range of motion optimal and decrease pain and stiffness. It’s also helpful for all of your functional tasks (lifting, walking, running, etc) because having appropriate mobility can help you to maintain good posture and alignment during your daily activities. Over my years of teaching I have worked with many students who started my classes with pain or injuries and I have seen them improve their mobility and reduce their pain. Everyone is different, but movement and exercise is one of the best things you can do for your body. Tips for improving your mobility: There are a few things to keep in mind whenever you start a stretching routine. Listen to your body. There is a difference between a stretch and feeling tightness and pain. Don’t force any movement. Adjust the positions as needed. Your mobility will improve with time and practice. If you need to modify any of the movements, please do. Every person is different, but knowing when to modify is an important life skill. Flexibility fluctuates. What workout you have done recently, how hydrated you are, how much sleep you got: all of these things impact your flexibility and the pliability of your muscles. Some days you will feel more mobile than others and that is totally normal. Just listen to your body each day and move within your accepted range of motion on that day. Practice consistently. Keep coming back to your stretching routine and you will notice great improvements in your flexibility and mobility. Don’t let normal changes in mobility throw you off your routine. If you are consistent you will notice results over time. I plan to film a longer mobility and stretching routine for those days when you have more than 10-minutes to commit to your mobility practice. If this was useful to you please let me know. I absolutely love to hear about your progress and what is helping you. If there is a specific video length that you would like to see for my next mobility routine (15-20 minutes, longer?) please let me know. I have yoga flow videos ranging from 20-60 minutes, which are a great option if you have more time in your day. Have fun! I hope that you find this video useful and that it helps you on your health and fitness journey. See you soon with a new workout! I hope you’ve enjoyed the videos I have shared recently! Melissa More Workouts & Link to make a Donation:& https://linktr.ee/BenderFitnessAmazon Storefront:& https://www.amazon.com/shop/benderfitness Equipment: Yoga Mat. A towel or blanket can be substituted if you don’t have a mat.

12-Minute No Squat, No Lunges: Standing Glutes Workout

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Hi Everyone! Welcome to today’s No Squat, No Lunges Workout. This knee friendly workout routine is focused on the Lower Body, especially the glutes. We will be using dumbbells and a chair. We won’t be getting up and down from the mat today, but we will rest our back on the chair for a couple of exercises and use it for balance. This low impact routine is highly effective. It’s great for building strength and sculpting strong thighs and glutes. It’s also accessible for people of all fitness levels, and is easier on the knees. Focus on form for these exercises. Many of these exercises require a flat back to properly activate the muscles we are targeting. Don’t worry too much about your flexibility, that will improve over time. Allow your body to move through it’s available range of motion on exercises like the Romanian Deadlift, and focus on keeping that flat back throughout the movement. I’m planning on filming a daily stretch/mobility routine. I have been incorporating stretching into my day and it has felt wonderful. I asked on Facebook and Instagram how long everyone would be willing to commit to a daily stretching routine and it seems like 10-15 minutes is the most common answer. If you have an opinion please share your thoughts in the comments. Mobility is very important, and can help keep the body balanced and pain free. Luckily, most of my workouts incorporate a lot of mobility training, but it’s great to incorporate a gentle daily stretching routine that is directly focused on mobility. I’ve been a certified yoga teacher for more than a decade now, and it’s something I really love to share and teach. It also influences a lot of the movement patterns I incorporate into my workouts. New Subscription Series Progress: I’m continuing to film workouts for my new subscription workout challenge. I’m very excited to finish up and share this exclusive series of workouts, journal prompts and meditations. I will share some more information as I get ready to launch the new workout series. If there is something special that you would love to see as part of my subscription series, please let me know. During the building and launching stage the feedback of members is going to really help me determine the best direction for subscribers. I hope that you enjoy today’s workout(s). Let me know how it goes! If these knee friendly workout variations are useful for you be sure to let me know and I will create more. Have fun! Melissa More Workouts & Link to make a Donation:& https://linktr.ee/BenderFitnessAmazon Storefront:& https://www.amazon.com/shop/benderfitness The Workout: Interval Timer Set for 12 Rounds of 10/50. Split Stance Deadlift: Right Split Stance Deadlift: Left Pendulum with Leg Rotation: Right Pendulum with Leg Rotation: Left Single Leg Glute Bridge: Right Single Leg Glute Bridge: Left Romanian Deadlift Mini Plié Pulse 1/2 Circle Kick Back: Right 1/2 Circle Kick Back: Left Standing Donkey Kick: Right Standing Donkey Kick: Left Repeat 1-3X Photo Tutorial:

Abs and Legs Workout: Low Impact, No Equipment, 16-Minutes + Optional 4-Minute Cardio Burn

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Hi Everyone! Welcome to today’s workout! This is a fun throwback workout. Today we will be doing exercises for the core, glutes, thighs and calves. This quick workout, will only take 16-Minutes per round. This routine is Low Impact, so there isn’t any jumping. It’s still very challenging and effective. I also posted a quick Tabata cardio burn. It only takes 4-Minutes per round, and uses plyometric exercises. It’s a great addition for anyone who wants to add some cardio to today’s routine, but doesn’t have time for a longer workout. I love the short, intensity of Tabata workouts. If you do both of the posted workouts today, you will get in a fantastic 20-Minute workout. You can repeat everything up to 3X, or get through it once and call it a day. Keeping Busy: We had a crazy busy holiday weekend. I will be filming a new workout tonight, and sharing it here soon. I’ve been filming a new workout series for the subscription site I will be launching soon. The new workout program has me feeling strong. I’m excited to share it with everyone. I’m working out the balance of my filming schedule to make sure I am still filming and sharing workouts here, as well as building the new workout program. Feeling Strong: Being more consistent with my workouts has made huge improvements in my energy level. I’m feeling strong, healthy and not like I am constantly battling fatigue. It’s amazing how much movement benefits the body and mind. The Value of Sleep: One thing I do need to prioritize is getting a good night of sleep. I’m not sure if there is some type of growth spurt that happens around age 3, but my daughter has suddenly started waking up in the night. Combine that with getting to sleep too late, and still waking up early, and I know I need to get my sleep back on track. My energy has been much better, but I want to keep it that way. Sleep impacts everything, and I function best on a full 8 hours of rest. So this week our bonus challenge is: practice good sleep hygiene. Turn off devices before bed and remove them from your bedroom if possible, get to bed at a consistent time, keep your room dark and at a comfortable temperature. Do you have any other good sleep hygiene habits to add? I like to listen to a meditation at bedtime (which does mean my phone stays in my room), and do stretching before bed. I hope that you enjoy today’s workout(s). Let me know how it goes! Melissa More Workouts & Link to make a Donation:& https://linktr.ee/BenderFitnessAmazon Storefront:& https://www.amazon.com/shop/benderfitness The Workout: 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 Bonus Cardio Burn: Interval Timer Set for 8 Rounds of 10/20.& Mountain Climbers Switch Kicks/Russian Kicks Lunge Jumps Speed Skater Repeat Photo Tutorial: March & Kick Part 1 March & Kick Part 2 Single Leg Pendulum: Part 1 Single Leg Pendulum: Part 2 Kneeling Leg Rotation: Part 1 Kneeling Leg Rotation: Part 2 Tip Toe Chair Walk: Part 1 Tip Toe Chair Walk: Part 2 Tip Toe Chair Walk: Part 3 Figure Four Pulse Press: Part 1 Figure Four Pulse Press: Part 2 Cat Bow Series: Part 1 Cat Bow Series: Part 2 Cat Bow Series: Part 3 Spiderman Sweep: Part 1 Spiderman Sweep: Part 2 Half Leg Lift: Part 1 Half Leg Lift: Part 2 Temple Tap Abs: Part 1 Temple Tap Abs: Part 2 Criss Cross Legs Plank to Updog: Part 1 Plank to Updog: Part 2 Core Wiggle: Part 1 Core Wiggle: Part 2

Total Body HIIT: No Equipment, 28-Minute Workout

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Hello Everyone! Welcome to today’s workout! Today we have a full body, no equipment workout on the agenda. One round of this workout will take 28-Minutes. This workout is an amazing and effective routine for the entire body. We are using a lot of fun, exercises and we are going to work our body and our muscles from every angle. I am working to build a strong, healthy, pain free body that I can confidently carry myself into the future in. Whatever your reasons for showing up for today’s workout are, I hope you recognize that exercise is a powerful tool. We can’t control the future, but we can step into it with health and strength (as much as those two things are in our control). Filming New Workouts and New Adventures: I am continuing to film new workouts. I don’t have a launch date yet, but my new Subscription site is getting closer to becoming a reality. My goal is for the subscription to do well enough for me to launch an app. That will also empower me to continue to share free workouts here. Behind the scenes, I have been working on a new 4-week workout challenge for my subscription. The focus is building strength and confidence, by combining workouts and journaling prompts. Confidence is both physical and mental, so the challenge incorporates both aspects of that journey. At times, I have been a bit overwhelmed at this process and I’ve had some bouts with fear of failure, but if I am never willing to try then I have already failed. When self doubt creeps in I don’t let it stop me. I pick one step that will keep me moving forward toward my goals and I work on that one thing. Today’s Meditation: I’m a big fan of the Insight Timer meditation app. I use it with my kinesiology students all the time in my Yoga and Exercise for Stress Management classes, as well as using it in my own life. This morning I listened to a meditation on Letting Go of Self Limiting Beliefs. This is a lesson that comes up in my yoga courses, and I thought that the meditation was a lovely tool for working on that process. I hope that you enjoy today’s workout! Melissa More Workouts & Link to make a Donation:& https://linktr.ee/BenderFitnessAmazon Storefront:& https://www.amazon.com/shop/benderfitness The Workout: Interval Timer: 28 Rounds of 10/50 Lunge to Knee: Right Lunge to Knee: Left Low Jacks Pendulum Squats Side Jumps Mountain Climbers Rock the Boat Push-up Holds Side Plank Knee Rotation: Right Side Plank Knee Rotation: Left V-Slip Curtsy Lunge Burpees Beast Reach Sit Thru Super Swim Heel Tap Plank Side Plank Frogger Reverse Plank Glute Tap Cheek to Cheek Plank Warrior III Heel Pulse: Right Warrior III Heel Pulse: Left Plié Lean: Right Plié Lean: Left Chair Pose Hop Hydrant Heel Press: Right Hydrant Heel Press: Left Plank Press to Dolphin *Cool Down and Finish with some Stretching Lunge to Knee Low Jacks Pendulum Squats Side Jumps Mountain Climbers Rock the Boat Push-Up Holds Side Plank Knee Rotation V-Slip Curtsy Lunge Burpees Beast Reach Sit Thru Super Swim Heel Tap Plank Side Plank Froggers Reverse Plank Glute Tap Cheek to Cheek Plank Warrior III Heel Pulse (Complete all reps on one side before switching).& Plié Lean Chair Pose Hop Hydrant Heel Press Plank Press to Dolphin

Cardio HIIT: 30-Minute Full Body Workout

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Hi Everyone! Welcome to today’s workout! This is a fun and challenging full body HIIT workout routine. It will take just under 30-Minutes to complete one round. This home workout uses no equipment. Just grab a mat and challenge yourself to work hard and push through. Over the past week I didn’t get in any additional cardio, but thanks to workouts like this one I didn’t have to worry about that because the cardio was built into the workout routine. HIIT workouts are a great way to improve VO2 Max, cardiovascular health, and overall fitness level. Plus, they help you maintain lean muscle mass while burning fat. Jesse and I did this workout together, and Esmé joined us for the end of the workout and a great stretching session when we were done. It fills me with joy when our kids want to workout with us. Okay, sometimes I wish I could just get through a workout without any interruptions, but as soon as I look over and see my little ones smiling from ear to ear and imitating our exercises I quickly remember how amazing this is. Moments like this are so fleeting, and I want to savor these memories and help them build healthy habits. If you haven’t given my most recent 15-Minute Full Body HIIT a try yet, I highly recommend it. It’s a fun and challenging workout routine, plus I love the short length. I can get in one round, or repeat it for a longer workout. With how insanely busy we’ve been lately, getting in one quick round has been a lifesaver for staying consistent with my workouts. It’s important to be consistent, while also having some flexibility. We will all have times in our life when we have more time and energy to get in longer workouts, and other times when it’s a struggle. If we allow ourselves some wiggle room, while also staying in motion, it’s a lot easier to stay consistent. Have fun with today’s workout! Let me know how it goes, and what challenged you. Remember, being challenged and struggling during a workout isn’t a bad thing. It means you are working hard and allowing yourself to try difficult things. See you soon! Melissa More Workouts & Link to make a Donation:& https://linktr.ee/BenderFitnessAmazon Storefront:& https://www.amazon.com/shop/benderfitness The Workout: Set Your Interval Timer for 20 Rounds of 30/50.& 30-seconds Cardio, 50-seconds Max Reps.& Jumping Jacks Lunge to Kick-Right Lunge to Kick-Left Curtsy Lunge Plié Squat Mountain Climbers Jump Rope Jump Squats Lunge Jumps Burpees Side Plank Hip Tap-Right Side Plank Hip Tap-Left Angel Abs Plank Reverse Plank Plié Jump Tuck Jump Down Dog Hop-Right Down Dog Hop-Left Pendulum Hop Optional: Repeat the Workout. Photo Exercise Tutorial: Jumping Jacks Lunge Kick: Part 1 Lunge Kick: Part 2 Plié& Curtsy Lunge Mountain Climbers: Part 1 Mountain Climbers: Part 2 Jump Rope Squat Jump: Part 1 Squat Jump: Part 2 Lunge Jumps Burpee: Part 1 Burpee: Part 2 Burpee: Part 3 Burpee: Part 4 Side Plank with Hip Lift: Part 1 Side Plank with Hip Lift: Part 2 Angel Abs: Part 1 Angel Abs: Part 2 Angel Abs: Part 3 Plank Reverse Plank Plié Jump Tuck Jump: Part 1 Tuck Jump: Part 2 Down Dog Hop: Part 1 Down Dog Hop: Part 2 Down Dog Hop: Part 3 Pendulum Hop: Part 1& Pendulum Hop: Part 2 Pendulum Hop: Part 13 Pendulum Hop: Part 4

15-Minute Full Body HIIT: No Equipment, Home Workout

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*Post Contains Affiliate Links. I will never recommend products that I don’t use and like. Hi Everyone! I have a fantastic new workout for you! This Full Body HIIT is a No Equipment Workout. We are combining strength and plyometric moves, so you will be getting in a great cardio burn while building lean muscle. Challenge yourself during this workout. Let yourself breathe hard and get sweaty. That’s the zone we want to be in today. I love how effective HIIT workouts are, and the fact that you can allow yourself to really push during each interval because the workouts are shorter. It’s been a super busy week for me, so I haven’t gotten in any additional cardio. However, workouts like these provide a wonderful cardio workout so I’m happy to know that I still trained my lungs and heart this week. I’ve been trying to get in 2-3 cardio interval walks per week. Although that hasn’t happened at all this week, I will get back into that routine next week. Remember, sometimes things happen and you don’t get in all of your planned workouts. In the long run that isn’t a big deal. So don’t let that derail you. Many a workout routine has gone off track because someone missed a day and said “Oh well, I ruined my workout streak now. I might as well quit, or wait until next week to restart.” It’s important to remember that exercise is part of a healthy life. You keep coming back to it and make it a part of your routine. New Workout Challenge: There is a lot happening behind the scenes in the Bender household. I am filming a new workout challenge and planning to launch a subscription service. If you’ve been reading my blog updates you already know this, but in addition to my free workouts that I share here I will be creating some exclusive membership workouts and content. I’m excited about the new workout series and journal prompts/discussion topics that go along with the challenge. It’s going to be a holistic approach to building a healthy mind-body connection. If there is anything special that you would love to see me offer as exclusive content, let me know! I’m in the building process so the early joiners will have a lot of say in the direction that I take the service. Have fun with today’s workout! I would love to hear what you loved and what challenged you during today’s workout. Surfers are always challenging for me. I was proud of myself for getting through Temple Tap Abs without stopping, because that was a skill that I had to re-build after having kids. I love seeing my core strength returning. Melissa More Workouts & Link to make a Donation:& https://linktr.ee/BenderFitnessAmazon Storefront:& https://www.amazon.com/shop/benderfitness The Workout: Interval Timer Set: 15 Rounds of 10/50 Find My Running Shoes Here: https://amzn.to/3WiYTx6 and My Workout Mat here: https://amzn.to/3pUtyVo. In/Out Squat Supergirl Heel Tap High Knee Twist Russian Kicks Reverse Lunge to Curtsy: Right Reverse Lunge to Curtsy: Left Leg Scissor Down Dog Toe Tap Surfer Pendulum Hop Temple Tap Abs Side Plank Knee/Leg Lift: Right Side Plank Knee/Leg Lift: Left Burpees Mountain Climbers Repeat 1-3X Photo Tutorial:

Core Workout: Quick AB BURN for Busy People

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Hi Everyone! Welcome to today’s workout. We have a quick AB Burn Workout on the planner today. I love core workouts. They are fun, challenging, and they have so many functional benefits. Your core helps protect your back, posture and pelvic position. Building a strong and balanced core can help improve your health and wellness. It’s also great for your balance and helps reduce back pain. This workout is low impact. We will be using lots of fun movements to activate the core muscles through every angle and range of motion. This helps us to recruit the muscles and build lean, strong, abs. I love pairing Ab workouts with cardio routines. Lately, I’ve enjoyed incline walking. I like to vary the speed between 3.0-4.0 and the incline around 10-12 for 30-minutes. It’s a great burn, it gets me sweaty, but it’s not exhausting. It’s a fun way to get in cardio, and mentally it is more relaxing than gearing up for a hard run or super plyometric workout. I do enjoy both of those options when I have the time and energy, but incline walking is a great alternative to keep moving. I’ve been sharing lots of fun workouts lately, and filming even more. So don’t be afraid to poke around on my website and find whatever workout style is most appealing to you. HIIT, LIIT, Cardio, Plyometric, Running, Treadmill Workouts. There’s a little bit of everything here, and you can do it all from home, or in a gym if you prefer. Healthy Meal Ideas: Grilled Eggplant Sandwich Recipe: https://www.benderfitness.com/2012/06/grilled-eggplant-sandwich-recipe.html On my Facebook page, several people asked about how I eat. I don’t follow any specific plan. I primarily eat fish, poultry, fruits, veggies and whole grains. There aren’t any foods that I ban (unless I just don’t like them). Like with my workouts, I just focus on doing what makes me feel strong and healthy on a consistent basis. If we eat fast food one night, I don’t sweat it, because I know most of the time we are eating home cooked, nutrient dense meals. I will be sharing more meal ideas. Let me know if you would prefer to see a video with some meals, a day of my eating, or blog posts with photos. I’m not a nutritionist, so I don’t prescribe eating plans for people, but I am happy to share what works for me. New Things on the Way: I am going to be launching a subscription website (and hopefully an app if the website does well enough!) I’m currently filming a new 4-week series of workouts and chats/journal prompts focused on building confidence. I’m excited about it, although also a bit scared and intimidated by the process. I would love to hear from you: what would make a subscription exciting for you? Exclusive workout challenges, longer workouts, shorter workouts, more yoga, mediations, chats? Let me know if there is something specific that you would love to see. I will still be sharing new, free workouts here so don’t worry if an app isn’t in your budget. Having a subscription services will help make sure that I can keep sharing free workouts and information. So anyone who can join is helping to sustain that. Melissa More Workouts & Link to make a Donation:& https://linktr.ee/BenderFitnessAmazon Storefront:& https://www.amazon.com/shop/benderfitness The Workout: This quick 12-Minute workout will work your entire core. Maximum repetitions for 50-seconds, with a 10-second break between exercises.& 1. Crunch & Tap2. T-Twist: Right3. T-Twist: Left4. Sit Thru Hold: Right5. Sit Thru Hold: Left6. Reverse Crunch7. Cross Over Can-Can: Right8. Cross Over Can-Can: Left9. Down Dog Elevator: RIght10. Down Dog Elevator: Left11. Side Heel/Toe Tap: Right12. Side Heel/Toe Tap: Left Repeat 1-3X

15 Min: Full Body, Low Impact Exercise Routine

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Hello Everyone! Welcome to a fantastic, 15-Minute Exercise Routine. This Low Impact, No Equipment workout is focused on building strength and mobility. Mobility is so important, because it impacts your posture, alignment, and ability to move around pain free. As usual, we are working the muscles in each range of motion to create balance and stability in the body. There were a few moves today that had me really feeling the burn. Allow yourself to be uncomfortable and push through it. That doesn’t mean you can’t stop and take a break if you need to. Really focus on the difference between needing a moment to rest, and wanting a moment to rest. There is a line there. Sometimes we physically need a moment because our muscles just won’t go further. Other times we mentally need a moment to regroup so we can continue moving forward. What I’m talking about is the moment when things feel difficult and your brain says “It would be easier to stop” and you have the option to say, “It might be easier to stop, but I’m strong enough to push through.” I have found myself faced with each of the moments I mentioned above. Learning to listen to your body and the nuance of what it is saying to you is a powerful tool. Being in tune with what you need physically and mentally is so important. New TikTok: Yesterday, I created a new TikTok account. Please give it a follow! I had my previous TikTok account for a few years before I ever used it. I created it to watch videos of my niece’s art. One of my students is a successful TikTok influencer and he advised me to make a new account. Being inactive on my account for so long meant that it was never achieving any real reach. I trust his expertise, so I decided to create a new account and start from scratch. It seems like right now is perfect for new beginnings. I hope to see you on TikTok! Let me know if you had a favorite exercise in today’s workout. I had a few that gave me an even more intense burn than I anticipated when I wrote this routine. I love how effective body weight exercises can be at creating strength and definition. This routine is going to go onto my Favorites workout list. Enjoy today’s workout! Push yourself, and let me know how it goes. Melissa More Workouts & Link to make a Donation:& https://linktr.ee/BenderFitnessAmazon Storefront:& https://www.amazon.com/shop/benderfitness The Workout: 1. Goddess Lunge Reach (alternating)2. Down Dog Leg Lift/Open Hip: Right3. Down Dog Leg Lift/Open Hip: Left4. Seated Core Compression5. Cross Leg Side Plank Hip Tap: Right6. Cross Leg Side Plank Hip Tap: Left7. Crunch to Butterfly Knees8. Hand to Shoulder Beast9. Single Leg Hip Thrust: Right10. Single Leg Hip Thrust: Left11. Forearm Plank to Dolphin12. Tricep Pushups: Right13. Tricep Pushups: Left14. Kneeling Side Kick: Right15. Kneeling Side Kick: LeftRepeat up to 3X Exercise Photo Tutorial:

20-Minute Cardio HIIT and Sweat: Sculpt Lean Muscle and Burn Fat

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Hi Everyone! Welcome to a fantastic full body Cardio HIIT Workout. One round of today’s workout will take 20-minutes to complete. I use a jump rope for the cardio intervals of this workout. If you don’t have one you have options. You can substitute rope-less jumping, high knees, marching in place, jumping jacks or any cardio exercise of your choice. I am working hard behind the scenes on filming new workouts and creating new content. If you didn’t see my update, Facebook has completely restricted me from posting for three days. I will be allowed to post again tomorrow. This is the result of actions the hackers took to try and attempt to get my account permanently banned from Facebook and maintain control of my business page. Facebook is continuing to allow hackers to access my Ad Manager page and personal information, with four new hackers being added today. My exhaustion and frustration with this process is becoming a bit overwhelming, and is even interrupting my sleep at night. I realize that as a creator I can not trust Facebook or Instagram (also owned by Meta). I am going to launch a paid website, and possibly an app to protect what I have created here. I will still share free workouts here. I just won’t be able to share everything for free anymore. I am currently reliant on social media to keep this website and journey free and cover costs, but without monetization and ads on reels/social media/etc that isn’t possible. I’m currently filming a four week workout series and behind the scenes footage to share when I launch the new service. I hope you will join me on this journey. It’s a bittersweet process for me for many reasons. I hope that you understand my reasoning, and that I am still committed to sharing free workouts. If there is something special that you would like to see as exclusive content from BenderFitness please let me know. Whether that is a type of workout, Q & A, more recipes, etc. You all have made this website possible over the last 12-years. I hope you will join me on this next phase of my journey and empower us to continue to share great workouts. I will share more information soon. Enjoy today’s workout! Push yourself, and let me know how it goes. Melissa More Workouts & Link to make a Donation:& https://linktr.ee/BenderFitnessAmazon Storefront:& https://www.amazon.com/shop/benderfitness Click the link to get your own Gymboss Interval Timer!Set your Interval Timer for 15 rounds of 30/50 seconds. 1. Burpee -Jump Rope2. Supergirl Pushup -Jump Rope3. High Knees -Jump Rope4. Down Dog Hop (right) -Jump Rope5. Down Dog Hop (left) -Jump Rope6. Mountain Climber -Jump Rope7. Leg Lift Plank -Jump Rope8. Side Lunge Puch -Jump Rope9. Single Leg Hip Thrust (right) -Jump Rope10. Single Leg Hip Thrust (left) -Jump Rope11. Walk the Plank -Jump Rope12. Hop to Lunge (right) -Jump Rope13. Hop to Lunge (left) -Jump Rope14. Crescent Pushup (right) -Jump Rope15. Crescent Pushup (left)

40-Minute: Total Body Workout

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Hi Everyone! Welcome to today’s workout. I have a fantastic, 40-Minute Full Body Workout on the agenda today. I used one dumbbell during this workout, but you can also do this routine with only bodyweight exercises. We aren’t skipping any muscles in this one! We are going to work everything, including your cardiovascular endurance. I really enjoyed filming the 40-Minute Body Sculpt Workout Series. Lately, I’ve been focused on filming shorter workouts, because that’s more in line with what my crazy/hectic schedule needs right now. If you haven’t tried my most recent 10-Minute Glutes & Thighs Workout, you should definitely give that a go! You can find the workout here: https://www.benderfitness.com/2023/05/10-minute-glutes-and-thighs-workout.html The Ongoing Facebook Saga Continues In the ongoing saga of my Facebook page being hacked last month, today Facebook decided to fully restrict my page for the next two days and 23 hours. The hackers tried to get my personal page permanently deleted by posting horrific, illegal content on my personal page. Since then, I’ve had restrictions on my page, but was still allowed to post. Today they decided to fully restrict my page for the next three days. What I’ve learned is that I was wrong to trust Facebook to have the back of it’s creators. There seems to be no internal communication among their teams or their automated review processes. My business page is permanently restricted in many ways. Facebook acknowledges that they know I have been hacked, but that the review process is out of their hands and has been rejected by their internal team. As a free resource, we are fully reliant on social media and advertising to remain sustainable. To protect what I’ve built over the last ten years, I am most likely going to have to develop a paid program and possibly an app with exclusive content. This will enable me to continue sharing free workouts, while protecting the work that I’ve done. I appreciate all of you who have remained with me through the years. I’m not giving up, but this entire situation has been disheartening. Every time I think an end is in sight the hits keep coming. Good thing I train hard to endure difficult things, and I have the endurance to persevere. Enjoy today’s workout!Melissa More Workouts & Link to make a Donation: https://linktr.ee/BenderFitnessAmazon Storefront: https://www.amazon.com/shop/benderfitness The Workout: 1. Jumping Jacks2. Forward Lunge: Right3. Forward Lunge: Left4. Hydrant: Right5. Hydrant: Left6. Side V-Up: Right7. Side V-Up: Left8. Floor Tap Squat9. Bird Dog: Right10. Bird Dog: Left11. Heel Slides12. Reverse Plank13. V-Slip Under14. Tricep Push-up: Right15. Tricep Push-up: Left16. Orthodox Jab to Uppercut: Alternating17. Cross Punch: Right18. Cross Punch: Left19. Kneeling Oblique Hip Tap: Right20. Kneeling Oblique Hip Tap: Left21. Hip Thrust: Right22. Hip Thrust: Left23. Goddess Elbow to Knee Tap24. Locust Stretch25. Crescent Pulse with Heel Lift: Right26. Crescent Pulse with Heel Lift: Left27. Warrior III Knee Abduction: Right28. Warrior III Knee Abduction: Left Photo Tutorial: V-Slip Reverse Plank Heel Slides Bird Dog Side V-Up Hydrant Forward Lunge Jumping Jacks Tricep Pushup Jab to Uppercut Uppercut Kneeling Hip Press Kneeling Hip Press Goddess Knee Tap Goddess Knee Tap Locust Stretch Locust Stretch Warrior III Knee Abduction: Part 2

10-Minute Glutes and Thighs Workout

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Hi Everyone! It’s workout time! This is an amazing glute workout that uses exercises that have been scientifically proven to strengthen your glutes and thighs, and sculpted lean muscle. Workouts don’t normally make me sore, but my glutes have been feeling these exercises for the last two days. I woke up yesterday and didn’t notice any fatigue until I walked downstairs later in the day. Today, I still feel that soreness. I am very quad dominant (the front of my thighs like to try and take over during a lot of exercises) so I really like that this workout helped me to load and activate the glutes. I used two 20-lb dumbbells during this workout. You should choose weights that will be challenging for you, but that you can also complete the exercises with good form. All of these exercises can be completed with body weight only. So if you are just getting started with building glute strength, or you don’t have equipment you can build up to using dumbbells to add resistance. I put a scarf on the edge of my chair to decrease pressure on my low back. When using your chair, make sure it isn’t going to move around for any of the exercises. You can brace it against a wall or on a mat. You can use a lower step or stair for the step ups, and you can use a couch for the glute bridge/hip thrust. Bonus Cardio: Treadmill Walking Workout I paired this workout with a 35-Minute Incline Walk on the Treadmill. This is the workout breakdown: 5-Minutes: Speed 3.0, Incline 1015-Minutes: Speed 3.5, Incline 1210-Minutes: Speed 4.0, Incline 125-Minutes: Speed 4.0, Incline 2 It was a great cardio workout that got me sweaty, but didn’t feel too intense. If you try it out you can adjust the speed to match your walking pace. Effort wise it felt like about a 5/10 intensity. I haven’t been consistent with any type of cardio workouts in quite some time, but I am really enjoying the process of re-building and adding cardio back in. I hope you enjoy today’s workout. I will definitely be repeating this workout in the future. I might even add it into my routine once per week for the next month or so, because I am really focusing on re-building strength in my lower body. Let me know how the workout was for you and if you had a favorite exercise! How many rounds did you get in? Melissa More Workouts & Link to make a Donation:& https://linktr.ee/BenderFitnessAmazon Storefront:& https://www.amazon.com/shop/benderfitness The Workout: The Breakdown: Equipment: Dumbbells and a Sturdy Chair or surface you can step up on safely. Step Up with Kick Back: Right Step Up with Kick Back: Left Side Step Up: Right Side Step Up: Left Glute Bridge/Hip Thrust Squat Rotation: Alternating Sides Warrior Deadlift: Right Warrior Deadlift: Left Around the World: Right Around the World: Left Repeat 1-3X *I did one round paired with a 35-minute Incline Walk earlier in the day.

19-Minute HIIT Fat Burn Workout

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Hi Everyone! I have a fun workout on the planner for today! This 19-Minute HIIT uses some great cardiovascular exercises and full body compound movements to maximize the effectiveness of your workout. I incorporate some jump rope intervals, but you can easily substitute high knees if you don’t have a jump rope. If you aren’t ready to do this as an interval workout you can complete the workout for reps. For the cardio aim for 50-100 high knees or jump rope hops. Beginner: 10 RepsIntermediate: 15 RepsAdvanced: 20 Reps Remember, there is always a way to modify a workout so that it works for you. New Workout Headed Your Way Tomorrow I will be sharing a new lower body workout. I’m focusing on filming new workout routines, and getting myself super consistent with my workouts again. I have noticed such a positive energy shift since my workouts are back on track. Is a BenderFitness app in my future? I’ve been spending some time recently researching the possibility of creating a BenderFitness app. With my Facebook page recently being hacked (and now being permanently restricted in several ways by Facebook) I realized how vulnerable everything I have created over the past decade is to the whims of social media and the support teams of the platforms. It was scary to realize that I could lose everything I’ve built. I think that one of the best ways to protect what I’ve created would be to develop an app. I would still be creating and sharing free YouTube content, but I would offer ad free versions of every workout, organized playlists and challenges, and exclusive content only available on the app. I would greatly appreciate your feedback. Would you pay a monthly fee for access to a BenderFitness app, with exclusive content? If so, what type of content would you most like to see. I have some ideas in mind, but I would love to hear your thoughts. I have to admit, I’m terrified of the idea of investing money into app, but with the restrictions to my FB page as they are now I need to come up with a backup plan if I’m going to continue sharing workouts. Let me know your thoughts. Mindfulness During Exercise Don’t forget to focus on what you are doing during your workout. It can be tempting to let your mind wander, but the mind/body connection is a powerful tool. Not only does attention maximize the effects of your workout, but it also teaches your body and mind to re-connect. Often we become more comfortable with either the physical or mental aspects of our body, and we need to intentionally re-establish that connection so we can tune into our bodies and know when to push and when to take a break. I hope you enjoy today’s workout. It’s fantastic! Check back tomorrow, for an amazing new Booty and Thigh workout. Melissa More Workouts & Link to make a Donation:& https://linktr.ee/BenderFitnessAmazon Storefront:& https://www.amazon.com/shop/benderfitness 1. Jump Rope2. Plank Knee (right)3. Plank Knee (left)4. Balanced Bicycle5. Boat Tap6. Plank Side Reach7. Jump Rope8. Jump Squat9. Lunge Kick (right)10. Lunge Kick (left)11. Low Jack12.& Burpee13. Jump Rope14. Heel Tap Plank15. Russian Kicks16. Hip Thrust (right)17. Hip Thrust (left)18. Single Leg Pushup19. Jump Rope Repeat 1-3X

30-Minute Full Body Home Workout & Fat Burn

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*Post may contain affiliate links.* Hello Everyone! Let’s have an amazing start to the week! This 30 Minute Home Workout is fantastic. I use a dumbbell and chair during this workout. This full body workout is a great sculpting routine and great for fat burning while building lean muscle. More importantly, the compound exercises we are using today will really help improve your fitness, athleticism and muscular balance. You will find the full length workout video below, as well as the photo tutorial so you know what to expect for each exercise. Equipment: For this routine all you need is a dumbbell and a sturdy chair. If you don’t have a dumbbell don’t worry! You can do all of the exercises with body weight, or grab something from around the house to add a little bit of resistance to the routine. Adding some resistance will increase the workout intensity and help you see results more quickly, but if you’ve been following me for a while you already know I do primarily body weight workouts. So you can definitely get in great workouts without adding in extra resistance. You can find dumbbells on Amazon if you want to add some equipment to your workout routine. Remember to challenge yourself. Take breaks as needed, but push yourself and get right back into the workout when you can. Learning to listen to your body and recognize when you can keep pushing and when you need a break is an important life skill. It’s been a long time since I went through this workout. I’m really looking forward to doing it today. I remember filming it, and that I really liked the challenge of this routine. I hope you enjoy today’s workout. Let me know what you think and if you have a favorite exercise. Which one challenged you the most? I will see you soon with a new workout!& I’m planning a great lower body focused routine, so be sure to check back! Melissa More Workouts & Link to make a Donation:& https://linktr.ee/BenderFitnessAmazon Storefront:& https://www.amazon.com/shop/benderfitness The Workout: Interval Timer: 20 Rounds of 40/50 Reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 40-60 seconds of cardio between each exercise. *Perform Cardio Burst of Choice between each exercise: High Knees, Jump Rope, or Burpees* Curtsy Lunge & Curl-Right Curtsy Lunge & Curl-Left Down Dog/Dolphin Press Sit to Stand Thigh Sculpt-Right Sit to Stand Thigh Sculpt-Left Side Plank Leg Lift-Right Side Plank Leg Lift-Left Windshield Wiper Dips Lunge Jump Squats Down Dog Toe Touch Stretch-Right Down Dog Toe Touch Stretch-Left Pretzel Lift-Right Pretzel Lift-Left Squat to Curtsy Lunge Kick-Alternating Warrior Deadlift to Row-Right Warrior Deadlift to Row-Left Side Plank Hold-Right Side Plank Hold-Left Single Leg Frogger Pushup Wood Chopper-Alternating Repeat 1-2X Workout Photo Tutorial: Dolphin Plank Part 1 Dolphin Plank Part 2 Sit to Stand Leg Sculpt: Part 1 Sit to Stand Leg Sculpt: Part 2 Sit to Stand Leg Sculpt: Part 3 Side Plank Leg Lift: Part Side Plank Leg Lift: Part 2 Windshield Wiper Dip: Part 1 Windshield Wiper Dip: Part 2 Windshield Wiper Dip: Part 3 Lunge Jump Squat: Part 1 Lunge Jump Squat: Part 2 Lunge Jump Squat: Part 3 Down Dog Toe Touch Reach: Part 1 Down Dog Toe Touch Reach: Part 2 Pretzel Lift Squat to Curtsy Lunge Kick: Part 1 Squat to Curtsy Lunge Kick: Part 2 Squat to Curtsy Lunge Kick: Part 3 Warrior Row: Part 1 Warrior Row: Part 2 Side Plank Hold Single Leg Frogger Pushup: Part 1 Single Leg Frogger Pushup: Part 2 Wood Chopper: Part 1 Wood Chopper: Part 2

10-Minute Abs: Fast CORE BURN Workout + Speed Walk Treadmill Workout

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Hi Everyone! Welcome to a new workout! This routine uses some of the best moves for stronger abs. We will work the obliques (love handles), rectus abdominus (6 pack abs), transverse abs (the muscles that work like a corset for tight waist) and the back (because it’s also a part of your core!) A strong core doesn’t just look good, it comes with some great health benefits like: decreased back pain, improved posture, improved strength for functional movements and exercises, and better balance. You will find the full length workout video and photo tutorial below. I did one round of this workout and paired it with a treadmill speed walk. I enjoy pairing core workouts with cardio. I still had time when I finished the 10-minute speed walk so I repeated it a second time. *Note: I am a super fast walker. Anyone who walks with me always comments on it. So the speeds that I used may need to be adjusted, especially if you are just getting started with cardio. If you don’t have access to a treadmill, I’m also sharing a 10-Minute Cardio Workout video below for anyone who wants a bonus burn. It’s a super fun exercise routine taught by Jesse. He will make you laugh and work up a sweat at the same time. What type of cardio workouts do you want to see? More walking workouts, running, HIIT, plyometrics? Let me know. I’m working on building some new programs. Personally, I want to start running consistently again. I need to do so in an intelligent and progressive way to avoid injury. The last Half Marathon I did, I battled IT Band Syndrome, which was likely the result of building my milage too aggressively combined with being postpartum and still re-building strength. This time around I would prefer to focus on the shorter 5K distance and improving my speed. I hope you enjoy today’s workout. Let me know what you think and if you have a favorite exercise. Which one challenged you the most? I will see you soon with a new workout! Melissa More Workouts:& https://linktr.ee/BenderFitnessMake a Donation via PayPal Here:& https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVUAmazon Storefront:& https://www.amazon.com/shop/benderfitness Interval Timer Set for 10 Rounds of 10/50. Ankle Tap Crunch: Right Ankle Tap Crunch: Left Twisted Plank 1/2 Circle: Right + Left Crunch & Tap Mini Side Crunch: Right Mini Side Crunch: Left Dead Bug Heel Tap Supine 1/2 Bicycle: Right Supine 1/2 Bicycle: Left Locust Swim with Scapular Glide Repeat 1-3X Optional Cardio Workout Set your Interval Timer for 10 Rounds of 10/50.& Air Jump Rope Sumo Squat Lateral Jump Lunge Kick: Right Lunge Kick: Left Heel Tap Jump Squat Standing Knee Drive Twist: Right Standing Knee Drive Twist: Left Surfer Pendulum Repeat up to 3X Supported Ankle Tap Crunch Supported Ankle Tap Crunch Twisted Plank 1/2 Circle Twisted Plank 1/2 Circle Twisted Plank 1/2 Circle Crunch & Tap Crunch & Tap Side Crunch Deadbug Deadbug Supine 1/2 Bicycle Supine 1/2 Bicycle Locust Swim with Scapular Glide Locust Swim with Scapular Glide

Apartment Friendly Workout: Exercises for Legs, Glutes & Thighs

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Hello Everyone! Today we have a fantastic and effective lower body exercise routine on the planner. This workout doesn’t require any jumping, is an apartment and hotel friendly workout AND it’s very effective. We are going to work the lower body from every angle to maximize the efficiency of this workout. This no equipment workout can be done anywhere. I’m planning to complete two rounds of this workout today, for a total of 32-Minutes of exercise. I would love to pair it with a speed walk or short run on the treadmill. I have a busy day ahead of me, so it will depend on how smoothly the day goes. Tomorrow, we have a great new Core Workout on the planner. It’s a good one, so be sure to check back for that! Be sure to check out my new recipe! Avocado Corn Tomato Salad. I’m so glad that you are joining me on this journey to create a happy and healthy lifestyle. I can’t express how impactful exercise is for my physical and mental healthy. Our bodies are meant to move. Choosing to challenge ourselves with workouts like the one we are doing today helps us to build physical and mental strength and endurance. More and more research is supporting the use of exercise as a front line defense and treatment of both physical and mental ailments. The tricky thing is that committing to exercise requires work. Committing to eating more nutrient dense foods requires time and planning. It’s not always easy to make healthy choices, but when you make it a part of your routine and it becomes a habit it becomes more straightforward. When you start to notice how much better you feel physically, mentally, energetically, you start to develop a more intrinsic form of motivation to get in your workout and eat nutrient dense foods more frequently. If you ever find that you’ve moved away from these healthy decisions you can decide to go back to them. You are creating a healthy lifestyle, and that requires flexibility. Sometimes life gets in the way, you get tired and need a break, or you are just so busy that it’s hard to fit in workouts. When you notice this happening don’t let it permanently derail you. Start with small changes to get back into making healthy habits a normal part of your routine again. You don’t have to wait for a new week, new month, new year, new Monday. Start now. Aim to make one healthy decision per day, and you will get further than you will waiting for Monday to start 100 healthy habits. Have fun! I will see you with a new workout tomorrow. Melissa More Workouts: https://linktr.ee/BenderFitnessMake a Donation via PayPal Here: https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVUAmazon Storefront: https://www.amazon.com/shop/benderfitness The Workout: Goddess Lift: Right Goddess Lift: Left Clam Lift: Right Clam Lift: Left Leg Thread Glute Bridge: Right Leg Thread Glute Bridge: Left Crescent Heel Press: Right Crescent Heel Press: Left Warrior III Pulse: Right Warrior III Pulse: Left Standing External Rotation: Right Standing External Rotation: Left Half Moon Pulse: Right Half Moon Pulse: Left Chair Balance Heel Pulse: Right Chair Balance Heel Pulse: Left Repeat for up to three rounds. Photo Tutorial

Corn Tomato Avocado Salad Recipe

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Hello Everyone! I have a delicious and simple recipe to share with you today! This Corn Tomato Avocado Salad is one of the best, simple party food recipes I have made in recent memory. It was a huge hit with everyone! We celebrated my mom’s birthday with a taco table. It was great, because everyone was able to customize their plate. So everyone, from the youngest child to the adults was able to have food that they enjoyed. There was pulled chicken, ground meat and pork, as well as a variety of toppings. The great thing about this salad, is that it’s fantastic on its own, as a side, over a salad or on top of a taco. It was so popular that there was none left at the end of the party. I kept things simple and used my Vidalia Onion Chopper. I often forget how handy this little kitchen gadget is, but it made the chopping go so quickly and my eyes didn’t burn at all. It was so much quicker and less messy than chopping everything by hand. I used fresh corn for this, but you can substitute frozen corn if you are making this out of season, or are in a hurry. If you are using fresh corn, you just slice it from the cob when it’s done cooking. Wait for it to cool down before shucking the corn, so you don’t burn yourself! You can customize this recipe, by adding or removing ingredients. I love the colorful combination of the ingredients. It looks so pretty. I hope you enjoy today’s recipe. If you make it please tag me in your social media photos and let me know any modifications you made to the recipe. I love to see the little tweaks that people do to personalize recipes. Don’t be afraid to make it your own! I like to change things up and modify recipes frequently. In my workouts and my food, I’m a fan of variety. Enjoy! You can find more of my Recipes HERE. Keep an eye out, because I have a new Core Workout headed your way soon! Have fun! Melissa More Workouts: https://linktr.ee/BenderFitnessMake a Donation via PayPal Here: https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVUAmazon Storefront: https://www.amazon.com/shop/benderfitness Ingredients Aprox. 1 lb Cherry Tomatoes (quartered or chopped) 3 Ears of Corn, Cooked and cut off the cob (you can substitute frozen corn) 3 Avocados, Peeled, Pitted and Sliced 1 Red Onion (chopped or thinly sliced) 1/4 Cup Cilantro (chopped) Lime Juice from 1-2 Limes 2 Tablespoons Extra Virgin Olive Oil 3-4 gloves of Minced Garlic 3/4 teaspoon Salt Fresh Ground Black Pepper to Taste Directions Bake corn in the oven for 30 minutes at 350. (I left the corn in the husk and baked directly on middle the oven rack). Allow to cool and husk corn, before slicing it from the cob. Put tomatoes, corn, avocados, onion and cilantro in a bowl. Top with lime juice, olive oil, minced garlic, salt and pepper. Stir together. It’s ready to serve!

15 Minute HIIT Workout: Full Body BURN

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Hi Everyone! Are you ready for a fantastic, full body workout that you can do anywhere? One round of today’s workout will only take 15-minutes. This workout does incorporate some jumping, but can be modified to be completely low impact. There are so many fun and unique body weight exercises in this routine. Let me know if you have a favorite! Intensity Level: On a scale of 1-10, aim for about an 8. You want to get sweaty, out of breath and move into the zone where you are feeling like it’s a difficult workout. Exercise trains your body to handle difficult situations and experiences, but it also trains your mind. You learn how capable you are of pushing through difficult moments. That doesn’t mean you can’t rest if you need to. It’s important to find the balance of listening to your body and also recognizing when it’s capable of more, or when you need a break. If you take a break during the workout, catch your breath and then get right back into it. I did one round of today’s workout and paired it with a treadmill walk. For my walk I kept the treadmill at a 2.0 incline throughout the workout. For most of the workout I kept the speed at 4.0, but I did a few intervals at 4.5 speed. I’m a speed walker even in normal life, so 4.0 is comfortable for me and 4.5 is pretty challenging. I did 30-minutes of walking, taking my total workout time for the day to 45-minutes. Hacked FB Page Update: Finally Good News! I got my Facebook page back yesterday! It took almost two weeks, but I am back in control of my Facebook page! It’s been a crazy process with a lot of frustration, but I am so happy to have my page back. The hackers deleted 4-years worth of my posts, but I can work on getting things re-uploaded. I’m going to do a blog post and video about the process of getting my hacked Facebook page back. I had so many questions with no answers, that I would like to share some information that will hopefully ease someone else’s mind and help prevent hacking in the first place! Right now there are a lot of restrictions on my page due to the actions of the hackers. So the best way you can help is by liking, commenting and sharing posts. Until those restrictions are lifted, Facebook won’t recommend my page to anyone. That means people can still go to my page, but less people will find it organically. I’m hopeful that the restrictions will be resolved soon. Healthy Eating: I have been re-focusing on eating more nutritious foods. I notice a really big difference in how I feel when I am eating more fresh, home cooked foods, than when we are eating a lot of processed foods. I want to create a healthy future for myself and my family, and our meals are a big part of that. I hope you enjoy today’s workout! Let me know what you think and if you have any special requests for upcoming workouts. I will see you soon! Melissa <3 More Workouts:& https://linktr.ee/BenderFitnessMake a Donation via PayPal Here:& https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVUAmazon Storefront:& https://www.amazon.com/shop/benderfitness The Workout: Set Interval Timer for 15 Rounds of 10/50. High Knees Speed Skater Curtsy Hover to Hip Rotation: Right Curtsy Hover to Hip Rotation: Left Heel Tap Jump Squat Mountain Climbers Balanced Bicycle Side to Side Frogger Leg/Hip Lift Windshield Wiper Abs Burpee Quadruped Elbow Rotation: Right Quadruped Elbow Rotation: Left Breakdance Kick Plank Repeat up to 3X Photo Tutorial: High Knees Speed Skater: Part 1 Speed Skater: Part 2 Curtsy Hover to Figure 4: Part 1 Curtsy Hover to Figure 4: Part 2 Heel Tap Jump Squat: Part 1 Heel Tap Jump Squat: Part 2 Mountain Climbers Balanced Bicycle: Part 1 Balanced Bicycle: Part 2 Balanced Bicycle: Part 3 Side to Side Frogger: Part 1 Side to Side Frogger: Part 2 Side to Side Frogger: Part 3 Leg/Hip Lift: Part 1 Leg/Hip Lift: Part 2 Windshield Wiper Abs: Part 1 Windshield Wiper Abs: Part 2 Burpee: Part 1 Burpee: Part 2 Burpee: Part 3 Burpee: Part 4 Quadruped Elbow Rotation: Part 1 Quadruped Elbow Rotation: Part 2 Breakdance Kick: Part 1 Breakdance Kick: Part 2 Breakdance Kick: Part 3 Plank

15-Minute Standing Abs Workout: No Crunches

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Hello Everyone! Welcome to today’s workout! Today we are doing a 15-Minute Standing Abs Workout Routine. This no crunch core workout is fantastic! Grab a dumbbell (or something from around the house to add some resistance). This is one of my most popular workouts for a reason! It’s effective, fun and challenging. I am going to do at least one round of this workout today. As you can see in the workout video, this routine challenges me, gets me sweaty, increases my heart rate and breathing. As a reminder, these are the actual workouts I do. I’m not just creating a fun routine that I can breeze through without breaking a sweat. I write workouts to make me stronger, healthier, more fit, and that challenge me. I also make them fun and unique, because I get bored doing the same thing all the time. Plus, I want to improve my functional mobility and strength. Exercise is so much more than achieving a physical aesthetic. Exercise can improve your quality of life physically and mentally. The bonus is that this workout routine can also help you get more defined abs! It will definitely improve your core strength, which translates to better posture, improved balance, less pain, and better pelvic position. It’s been a long time since I filmed this workout and I am looking forward to doing it again today. There are so many fun core exercises! As I was watching the workout video I realized that I haven’t incorporated most of these moves into a new workout routine in a while. New (Hopefully Temporary) Facebook Page (UPDATE: I got it back on April 29th!) This scene from The Good Place is how it feels to deal with Meta to get my Facebook Page back from hackers. My New (Hopefully Temporary) Page is:& http://www.facebook.com/MelissaBenderFit. If you’ve been reading my most recent blog posts or following me on social media, you already know that my FB page with over 520,000 followers was hacked and stolen from me. It’s been 12 days and even though I opened my Facebook case to get this resolved within 4 hours of the breach occurring Facebook doesn’t appear to be working on or making any progress in getting this resolved. I do believe that when someone actually reviews this case they will be able to get my page back, but it seems like I am in a queue somewhere just waiting to be addressed. So I am starting from scratch and hoping for the best. If you are able to like and follow the new page, it would be a huge help to us. Facebook was my biggest platform, and the one I used most frequently. It’s where I drove most of my traffic to this page, and the amount of damage this hacking has done to our page (and my reputation) is immeasurable. The hackers also got my advertising account disabled, so I can’t even promote any posts or my new page. Right now we are entirely reliant on grassroots sharing (and the hope that what I’ve built over the last 12-years of blogging is enough to keep people coming back!) Update: I got access to my Facebook Page back! It took 12 days, but I am back in. There are still some restrictions on my account, and it won’t let me change the name back yet. I’m sure that will be resolved soon. I hope that you have fun with today’s workout!& Thank you for working out with me. Melissa More Workouts:& https://linktr.ee/BenderFitnessMake a Donation via PayPal Here:& https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVUAmazon Storefront:& https://www.amazon.com/shop/benderfitness Set your Interval Timer for 15 Rounds of 10/50. Extended Toe Touch-Right Extended Toe Touch-Left Weighted Core Rotation Oblique to Flat Back Reach-Right Oblique to Flat Back Reach-Left Sumo Knee Twist-Right Sumo Knee Twist-Left Warrior III Balance Crunch-Right Warrior III Balance Crunch-Left Leg Extension Stretch-Right Leg Extension Stretch-Left Sweeping Lunges-Right Sweeping Lunges-Left Chair Twist-Right Chair Twist-Left Repeat 1-4XOptional: 15-30 Minutes Cardio of Choice

18-Minute Total Body Fat Burning Workout: Home Exercise Routine

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Hi Everyone! Are you ready for a fantastic full body workout? This home exercise routine is effective. I use a dumbbell for some of the cardio bursts, but you can also complete this workout entirely with bodyweight. No equipment? No problem. During the cardio burst sections of this workout I alternated between dumbbell swings and high knees. You can pick whatever form of cardio burst you prefer: High Knees, Kettlebell or Dumbbell Swings, Jumping Jacks, Jump Rope, Squat Jumps. You have plenty of options. If you enjoy this workout, be sure to try my newest Thighs & Glutes: Standing Workout. As always, you will find the full length workout video, photo tutorial and workout breakdown below. Healthy Eating I have been refocused on healthy and nutritious meals. Ever since my Business Facebook Page was hacked (11 days ago and counting), I’ve been very consciously implementing stress management techniques. That has included prayer, meditation, breathing techniques, exercise and healthy eating. Last night we made tacos, which are always a hit with the whole family. We used ground turkey, onions, peppers, tomatoes, avocado and baby spinach. Quick, healthy and both kids loved them, so that is a household win in my book. Hacking Update (UPDATE: I got My Page Back!) As I mentioned above, it’s been 11-days and counting since my verified Facebook page with over half a million followers has been hacked and stolen from me. Although I have been in touch with Facebook on a daily basis they haven’t actually done anything to help me yet. My state’s attorney general sent me an email yesterday to let me know they are attempting to mediate on my behalf with Facebook. On Sunday night I was able to see the hackers creating and attempting to run ad campaigns on my Facebook page via my hacked Ad Manager account. Thankfully, I was able to go in and delete those campaigns and their stolen payment methods. I am still hopeful that I will get that page back (currently it is just sitting there. The hackers erased 4 years worth of my content that I have shared). In the meantime I am starting to re-build from scratch, just in case Facebook never gets me the page back. My New (Hopefully Temporary) Page is: http://www.facebook.com/MelissaBenderFit If you are able to like and follow that page, it would be a huge help to us. Facebook was my biggest platform, and the one I used most frequently. It’s where I drove most of my traffic to this page, and the amount of damage this hacking has done to our page (and my reputation) is immeasurable. Update: I got access to my Facebook Page back! It took 12 days, but I am back in. There are still some restrictions on my account, and it won’t let me change the name back yet. I’m sure that will be resolved soon. I hope that you have fun with today’s workout! Melissa More Workouts:& https://linktr.ee/BenderFitnessMake a Donation via PayPal Here:& https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVUAmazon Storefront:& https://www.amazon.com/shop/benderfitness Set Your Interval Timer for 10 Rounds of 10/30/10/50 *30-Seconds of Cardio Before Each Exercise* Low Impact Burpee Lunge to Hydrant-Right Lunge to Hydrant-Left Down Dog Cross Kick-Right Down Dog Cross Kick-Left Leg Drop Series Reverse Plank Step Out Angel Abs Side Plank Foot Tap-Right Side Plank Foot Tap-Left Repeat 1-3X Dumbbell Swing: Part 2 Dumbbell Swing: Part 1 High Knees Side Plank Foot Tap: Part 3 Side Plank Foot Tap: Part 2 Side Plank Foot Tap: Part 1 Angel Abs: Part 4 Angel Abs: Part 3 Angel Abs: Part 2 Angel Abs: Part 1 Reverse Plank Step Out: Part 2 Reverse Plank Step Out: Part 1 Leg Drop Series: Part 4 Leg Drop Series: Part 3 Leg Drop Series: Part 2 Leg Drop Series: Part 1 Down Dog Cross Kick: Part 3 Down Dog Cross Kick: Part 2 Down Dog Cross Kick: Part 1 Lunge to Hydrant: Part 2 Lunge to Hydrant: Part 2 Lunge to Hydrant: Part 1 Low Impact Burpee: Part 4 Low Impact Burpee: Part 3 Low Impact Burpee: Part 2 Low Impact Burpee: Part 1

Thighs & Glutes: Standing Workout – 15-Minutes, No Equipment Exercises

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Hi Everyone! Today’s workout is fun! This workout is completely made up of standing exercises. No getting up and down off the floor. Plus, it can easily be modified to be entirely low impact. I incorporate a few hops, but you can skip the hops if they are too intense. I chose some of the best exercises for thighs and glutes for this routine. Today we are focused on the lower body. Of course, you know my love for compound exercises so we still have some great moves that will activate your core as well. If you love today’s workout, you might want to check out these Lower Body Workouts. You might be wondering, “Why is it so important to work my lower body?” Strong legs and glutes can be a huge boost to your athletic performance. Lower body exercises can also activate and strengthen the back, core and impact pelvic alignment and positioning. Lower body workouts go way more beyond the aesthetic of creating an hourglass silhouette (or whatever aesthetic you are going for). Creating muscular balance is necessary for overall health, fitness and wellness. It will decrease aches and pains, improve your posture, and improve your quality of life. Standing workouts are great to keep on hand, because they can be done anywhere. If you are traveling, at the gym, staying in a hotel or Air BNB, you can bring this workout with you anywhere. I paired this workout with a run/walk on the treadmill. My treadmill breakdown was: Incline 2 throughout. Run: 5-minutes Speed 6.5Walk: 5-Minutes, Speed 4.0Run: 5-Minutes, Speed 6.5Walk: 3-Minutes, Speed 4.0Run: 12-Minutes, Speed 6.5Walk: 10-Minutes, Speed 4.0 Total Time: 40-Minutes Hacker Update: (Update, I got my page back!) I am still battling with Hackers and Facebook for control over my Facebook Business page. So far it has been 8 days since I was hacked, but I am finally seeing some progress. They tried to run a new ad set on my business page last night, targeted to reach 8-9 million people, and I was able to disable and delete that campaign and the payment methods they are using. Today I also saw a status update that Facebook finally started working on my case (despite the assurance for the past week that it was being reviewed and worked on by their team). Last week I filed complaints with my state and the CA attorney generals regarding the hacking on my page, and the fact that ads were approved on my business page more than 24 hours after I reported that my account had been stolen, and taken over by the hackers. Hopefully this means that I will get administrative access back to my business page, but only time will tell. I had to start over once before, so I know I can do it again, but I hate to give up something that I put in the sweat to build (literally). Wish me luck, I don’t give up easily! Update: I got access to my Facebook Page back! It took 12 days, but I am back in. There are still some restrictions on my account, and it won’t let me change the name back yet. I’m sure that will be resolved soon. I hope that you enjoy today’s workout. Let me know if you had a favorite exercise, and if you found the new edits to the workout video helpful. Melissa More Workouts:& https://linktr.ee/BenderFitnessMake a Donation via PayPal Here:& https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVUAmazon Storefront:& https://www.amazon.com/shop/benderfitness The Workout: Interval Timer Set for 15 Rounds of 10/50. Cross Heel Tap Switch Curtsy Lunge to Elbow Tap: Right Curtsy Lunge to Elbow Tap: Left Forward/Backward Heel Press: Right Forward/Backward Heel Press: Left Single Leg Chair to Figure 4 Rotation: Right Single Leg Chair to Figure 4 Rotation: Left Squat Hop Rotation: Right Squat Hop Rotation: Left Wide Leg Cross Tap: Right Wide Leg Cross Tap: Left Goddess Reach Side Kick: Right Side Kick: Left Repeat 1-3X

15-Minute Workout: FULL BODY Burn, No Jumping

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Hi Everyone! Welcome to a new workout! This awesome, no equipment workout will only take 15-minutes per round. It’s all done on the mat, so there is no jumping and no up and down in this workout routine. Body weight exercises are an incredibly effective way to get in shape at home. I’ve worked out at home, exclusively for over a decade now. I can personally attest to how impactful home workouts can be to your overall health and wellness. If you would like to go straight to the workout video, photo tutorial and workout breakdown, you will find them below. Cutest interruption! Creating a Routine Having a schedule or routine for your workouts can be a huge help when it comes to developing consistency. My work schedule will be changing next week, so I will need to adjust my schedule and workout routine. For many people, changes in their schedule can be a huge hurdle to workout consistency. Planning and preparing for those changes can help smooth the transition. It takes effort to keep your health and fitness habits on track, but it’s so worth it. Your health impacts every moment of your life. I don’t just want to live a long life, I want to live a long, happy and healthy life. While I can’t guarantee anything about the future, I can make an impact with my choices today. New Edits/Video Format I would love to hear your feedback on the new edits I tried in this video. Did you like the on screen timer and the “Up Next” video? We’ve been wanting to update our videos and make them more helpful, and we finally upgraded our computer. It’s been fun learning some new editing skills. Mental exercise is just as important as physical exercise! Hackers, Hackers, Hackers: (UPDATE: I got my FB page back!) I’m still dealing with Meta and trying to get my Facebook business page back after it was stolen by hackers. The hackers haven’t been running ads today, which may be a sign that Meta is working behind the scenes, or may be because I reported every one of their ads as fraudulent. I was in contact with someone from Meta again today, and they gave me the same form response that I’ve already gotten twice. I remain hopeful that I will get my Facebook page back eventually, but we shall see. Remember, if you get messages or see ads for weight loss gummies, that’s from the hackers, not me. Weight loss gummies are not something that I would be promoting. Health and wellness requires effort and healthy decisions. Meta assures me that they are working to get my page back under my control, but only time will tell. It’s already been a week, so we shall see how much longer this process takes. Update: I got access to my Facebook Page back! It took 12 days, but I am back in. There are still some restrictions on my account, and it won’t let me change the name back yet. I’m sure that will be resolved soon. I hope you enjoy today’s workout! Melissa More Workouts:& https://linktr.ee/BenderFitnessMake a Donation via PayPal Here:& https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVUAmazon Storefront: https://www.amazon.com/shop/benderfitness The Workout: Interval Timer is set for 15 Rounds of 10/50: Leg Series: Right Leg Series: Left Hydrant: Right Hydrant: Left Beast to Heels Plank Heel Press Side V-Up: Right Side V-Up: Left Balanced Bicycle Heel Tap Abs Toe Tap Push-ups Locust with Scapular Glide Tricep Push-ups: Right Tricep Push-ups: Left Walk the Plank Repeat 1-3X

Full Body Boot Camp Workout: No Equipment, Great Burn!

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Hello Everyone, Welcome to a fantastic workout! This workout will only take 20-minutes, but it is an an amazing full body burn. We are using cardio bursts between each exercise to maximize the impact of this body weight routine. You don’t need any equipment. Have some water handy, and a yoga mat and you are good to go! I love workouts like this, because they are incredibly effective for improving your health and fitness in the shortest amount of time. This type of workout works on everything from improving VO2 Max, building strength and lean muscle, and burning fat. Most importantly it can help improve your health and wellness. The Facebook Hacking Saga Continues Update: I got access to my Facebook Page back! It took 12 days, but I am back in. There are still some restrictions on my account, and it won’t let me change the name back yet. I’m sure that will be resolved soon. It’s been almost a week since my verified Facebook business page was hacked. I still have zero resolution from Facebook and I am feeling quite frustrated over that fact. I notified Facebook within four hours of the breach that my page had been hacked (in fact, when the breach occurred they sent me an email stating that they thought my account was hacked and that I should change my password). Despite having a Verified, Monetized Page, Facebook has not resolved this issue or provided much clarity into how long the process will take or what information the hackers are able to access. Today I filed complaints with my state attorney general and the CA attorney general, because I am afraid that the hackers are using my face and the trust people have in my brand to steal information from anyone who falls prey to the false advertising the hackers are placing on my Facebook page. As a reminder: They are advertising weight loss gummies. I WILL NEVER promote or sell weight loss gummies to you. Don’t click those links, they are being promoted by hackers. When (and if) all of this is resolved I will post a full update of the entire process for anyone who is unfortunate enough to have the same experience. This is consuming a large amount of my time and energy. Quite frankly, it’s exhausting and violating to have something I spent a decade building stolen from me. In Better News: I am planning to film a new workout today, and another this weekend. Despite all the hectic-ness with the Facebook hack, all I can do right now is keep moving forward and hope that what I’ve built is enough to keep you checking back here. I hope you enjoy today’s workout! Let me know how you feel at the end of the workout. Are you a fan of the cardio bursts, or do you prefer a shorter rest break between exercise moves? I enjoy both styles, but I’m excited to hear your thoughts. Have fun! Melissa More Workouts:& https://linktr.ee/BenderFitness Make a Donation via PayPal Here:& https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVU Set your& Interval Timer& for& 15 Rounds of 30/50.& Cardio: Jump Rope, Rope-less Jumping or High Knees. *Cardio1. Warrior III Squat (alternating)*Cardio2. Twisting V-Up*Cardio3. Mountain Climbers*Cardio4. Runners Lunge (alternate)*Cardio5. Heel Tap Abs*Cardio6. Russian Kicks*Cardio7. Twisting Sumo Squat& *Cardio8. Extended Crunch*Cardio9. Pendulum Hops*Cardio10. Side Lunge Punch*Cardio11. Jump Kick (alternating)*Cardio12. Temple Tap Abs*Cardio13. Frogger*Cardio14. Down Dog Hop*Cardio15. Balanced BicycleRepeat 1-3X Extended Crunch Pendulum Hop Side Lunge Punch Jump Kick (alternating) Temple Tap Abs Frogger Down Dog Hop Mountain Climbers Runner’s Lunge (alternating) Heel Tap Abs Russian Kicks Twisting Sumo Squat Twisting V-Up Warrior III Squat (alternating) Twisting V-Up

Trial By Burpee: No Equipment Full Body BURN Workout

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Hi Everyone! Welcome to today’s workout. This throwback workout is part of my 12-Week NPC Bikini Competition Workout Series. I was super strong, and fast by the end of that series. I filmed this almost exactly ten years ago. It’s crazy to think that I’ve been sharing home workout videos that long. As I was working through old workouts to pick today’s exercise routine I realized that the video link to this workout wasn’t showing up on my original blog post. If you happen across any posts where that’s an issue, please leave a comment to let me know so I can fix it. As you can guess from today’s workout title, there will be Burpees in this workout. They are an amazing full body exercise that will work your arms, shoulders, chest, core and legs while giving you a fantastic cardio boost. They are a super effective way to build lean muscle mass while burning fat. They also help with speed, power, endurance and cardiovascular fitness. Push yourself during today’s workout. Remember, it’s important to get comfortable with being uncomfortable: sweating, breathing heavy, feeling like you are doing something difficult. Those uncomfortable feelings mean that you are pushing yourself. Facebook Business Page Hacked: Update Day 5 So far today I have not had any updates to the hacking of my Facebook business page. I emailed Meta some questions yesterday and didn’t get a response. Hopefully I hear from someone today and get some form of an update. You will find my Day 3 Hacking Update below. Unfortunately, I haven’t had any more information since then. The hackers continue to run a series of advertisements for “weight loss gummies” on my Facebook business page. I would NEVER promote something like that. So if you see that link or those ads in your Facebook feed, don’t click on it. I have no idea how much longer it will take for Meta to get me my account back, as it seems like they keep shifting the case to different internal investigative teams. I have no background in that type of work so I don’t know how long these things normally take, but I am sure they are working on the issue. If you would like to do something to help us through this, you can make a donation via the link below or like, share and subscribe to our workouts. My Facebook page was the main driver to this website, and was also monetized. That helps keep this sustainable and offset expenses. It’s a difficult position to be in as a small blog that doesn’t sell anything. Back to Filming: I am focused on filming and sharing new workouts and short workout tutorials. I added a countdown timer to my most recent workout video. You can find that here: https://www.benderfitness.com/2023/04/15-minute-hiit-total-body-burn-core-more-no-equipment-exercises.html Let me know if you like the countdown timer, or if an individual exercise timer (so you know how many seconds are left in each exercise) would be more helpful. I hope you have so much fun with today’s workout. Let me know what you thought and how many rounds or reps you get in. See you soon! Melissa More Workouts: https://linktr.ee/BenderFitness Make a Donation via PayPal Here:& https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVU The Workout: Click the link to get your own& Gymboss Interval Timer! All Levels: Max reps for 60 seconds, 30 seconds Max Rep Burpees in between each exercise. (High Knees or Mountain Climbers can be substituted if the Burpees become to intense).& *You can set your interval timer to 6 rounds of 60/30 second intervals.& 1. Walk the Plank2. Burpees3. Rock the Boat4. Burpees5. Right Leg Circles6. Burpees7. Left Leg Circles8. Burpees9. Leg Series (right)10. Burpees11. Leg Series (left)12. Burpees Repeat 1-3X

15-Minute Stability Ball Workout

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Hello Everyone, Today’s Workout is a Stability Ball Workout. If you don’t have a stability ball, don’t worry, the exercises can be modified to be done with bodyweight as well. One round of the workout will take 15-Minutes, and the exercises are focused on sculpting a strong, round butt. It’s a great and effective lower body workout for the legs, calves, thighs and glutes. Additionally, you will activate your core muscles during this routine. I also shared my newest no equipment workout video below along with a link to the workout breakdown. The new workout was posted yesterday. If you haven’t tried it yet, I definitely recommend giving it a go. It’s another 15-Minute Routine, and can easily be paired with today’s workout. Staying Active This weekend, before my Facebook Business Page was hacked and everything went sideways (more on that in a minute) my husband and I had a fun and active day. We started by watching our son play soccer in the morning, went to lunch with family, met my sister at the driving range and finished by buying new plants for our hillside and doing some gardening. Remember, there are a lot of ways to stay active and healthy. Some days I don’t get in an official workout, but I stay busy and physically active. I also take easier rest days as well, so don’t feel like you always have to be on the go. Rest is part of the process of building your health. I did enjoy going to the driving range. I’m new to golfing, but Jesse and my sister are going to take me to a Par 3 course soon. I’m not even very good at mini golf (Jesse says I go She Hulk on the ball), but it will be fun to try something new. Facebook Business Account Hacking Update It is Day 3 of my Facebook Business Page Hacking Saga. Sadly, I still do not have access to my page. I have a call scheduled with Meta this morning so hopefully I get more answers and a clearer idea of resolution. The hackers enabled over 20 ads to my Melissa Bender Fitness page yesterday. So if you were exposed to “weight loss gummy” ads that are supposedly backed by Trisha Yearwood, please know that is never something I would post or sponsor. I have no idea how much business spending these people enabled, because I have no access to the page, but hopefully I get better answers today. At my last check this morning, the 20 ads they had enabled were down to 1, so I do believe Meta is actively working to get those down and get me back control of my page. I do have two factor authentication enabled on my page, as well as strict friend request settings, but they were somehow able to access my personal page and steal admin of the Melissa Bender Fitness page and transfer it to themselves. They also posted horrific content to my personal page in an attempt to get me fully kicked off of Facebook to make it harder for me to regain control of my page. Because my business account is monetized the hackers most likely have every bit of my information from my home address, social security number, banking information and more. So if you have an account, be sure that your birthday and photo ID name match the information on your account (it helps Facebook verify who you are) and that you do everything you can to keep your account secure. If you have a personal account you likely haven’t shared as much of your information, but you can still be at risk. Hopefully I get more answers today, and I am able to get my Facebook business page back. It’s my biggest platform and it really helps me reach more people and keep BenderFitness going. Continue to say prayers or send positive vibes for our family. I’m very concerned about identify theft at this point, on top of everything else. I hope you enjoy today’s workout (and the workout from yesterday if you haven’t tried that yet!) Both are below. Have a great day! Melissa More Workouts: https://linktr.ee/BenderFitness Make a Donation via PayPal Here: https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVU Click the link to get your own& Gymboss Interval Timer!Set your timer for 15 rounds of 10/50. 1. Squat and Lift2. Butt Lift3. Ball Pull4. Warrior Tap (right)5. Warrior Tap (left)6. Side Lift (right)7. Side Lift (left)8. Superman Lift9. Leg Series (right)10. Leg Series (left)11. Curtsy Lunge (right)12. Curtsy Lunge (left)13. Balanced Prone Heel Tap14. Goddess Squat Reach (right)15. Goddess Squat Reach (left) Repeat 1-3X Yesterday’s Workout: New Total Body HIIT Find the Workout Breakdown and Photo Tutorial Here

15-Minute HIIT: Total Body Burn: Core & More, No Equipment Exercises

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Hello Everyone, Welcome to today’s workout. This workout will only take 15-minutes per round, but it’s a great challenge. You can do this workout completely low impact, or amp up the intensity by adding plyometrics to a few of the exercises. There are a lot of fun new moves in this workout. Let me know if you have a favorite! You will find the full length workout video below, as well as a photo tutorial for each exercise. We are using unique body weight exercises that you probably don’t see every day. They are fun and challenging, and will also help promote mind/body connection. As I mention in the video, my Facebook Business page has been hacked. Someone broke into my account, removed me as the administrator of my page and effectively stole the entire page. I’m working with Facebook to get my access restored. You will be able to find the workout of the day here, and linked on my Instagram page. This has been very devastating for me to deal with, as Facebook is my largest platform with about 520,000 followers and the most interaction of all of my sites/social media. If I’m not able to get back access to the page it will be very detrimental to us and the future of this website. But, I refuse to go down without a fight. So I filmed a new workout and I’m continuing to push forward. It’s been a bit of a roller coaster emotionally. I’ve been fluctuating between complete determination not to let this stop me, and fear that without that platform I won’t be able to continue doing this. Only time will tell what the end result of this situation is. I will keep you all updated on the journey to getting back the page I worked so hard to build. In the meantime, I hope that you will all join me here so we can keep working out together. Update: I got access to my Facebook Page back! It took 12 days, but I am back in. There are still some restrictions on my account, and it won’t let me change the name back yet. I’m sure that will be resolved soon. I do hope that you enjoy today’s workout, get in a great sweat, and that you do something that makes you smile today. The world needs a little more joy, and I hope that you are able to create some for yourself. We are sending you much love and appreciation for your support from our household to yours. Remember: You are strong and you are capable of handling difficult things, no matter what form those things come in. See you soon with more new workouts, Melissa Amazon Storefront: https://www.amazon.com/shop/benderfitness?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfbenderfitness_Q9W7S9QCY7QDN3AVNXFY 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: Interval Timer Set for 15 Rounds of 10/50 Squats Slow Mountain Climbers Pilates Scissor Abs Kneeling Bicycle: RIght Kneeling Bicycle: Left Speed Skater Rotating Pushups Locust with Cactus Arms Butterfly Glute Bridge Alternating Heel Slide Abs Knee to Knee Leg Extension: Right Knee to Knee Leg Extension: Left Lateral Bear Crawl 90/90 with Leg Lift Hip to Ankle Tap Crunch Repeat up to 3X Squat Mountain Climbers Scissor Pulse Kneeling Bicycle Kneeling Bicycle Speed Skater Rotating Pushups Rotating Pushups Locust with Cactus Butterfly Bridge Heel Slide Abs Heel Slide Abs Lateral Beast Crawl Lateral Beast Crawl 90/90 Rotation and Lift 90/90 Rotation and Lift 90/90 Rotation and Lift Hip/Ankle Tap Abs Hip/Ankle Tap Abs Hip/Ankle Tap Abs Hip/Ankle Tap Abs

Standing Workout: Cardio + Core + Thighs (No Hands Exercises)

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Hello Everyone! Welcome to a fantastic 15-Minute Workout. This routine will only take 15-Minutes, but you will get in a fantastic burn, work up a sweat and do some targeted strengthening for your core and thighs. You can go through this workout once, or repeat it two to three times if you have more time to workout. I did one round and felt amazing when I was finished. Recently, one of my students had a wrist injury, but still needed some workouts. That motivated me to write a couple of new standing workout routines, that include exercises that don’t put any pressure on the hands or wrists. There is always a way to modify workouts and keep your body moving. I have worked out with 100-year old people in wheelchairs, and had patients who were able to do advanced balance exercises with a Bosu Ball while in their 90s. The most important thing is to keep moving, and to value your health, because it will impact your life on a daily basis. I am feeling so great, being back to a consistent exercise routine. My schedule this week: Sunday: 5K Run on TreadmillMonday: I taught Advanced Yoga + 20-Minute Standing WorkoutTuesday: Filmed this Standing WorkoutWednesday: Advanced Yoga + 30-Minutes (2 Rounds) of a new Standing Workout that I haven’t filmed yet. Today is Thursday, and I will be taking the day off, because I have a crazy to do list. I love starting the week strong, because often the end of the week gets so busy that I have less time to get in workouts. It’s important to take an honest look at your routine and figure out what works the best for you. I finally got a new pair of running shoes. I absolutely love the Brooks Glycerin. You can find them here: https://amzn.to/417WKpa. They are the most comfortable and durable running shoe that I have tried. As always, have fun and let me know how this workout was for you! If you have a preference regarding music in my workout videos let me know in the comments. Melissa *This post includes an affiliate link. The link doesn’t change the price for you, but does help keep BenderFitness sustainable and free. I will never recommend a product I don’t believe in. 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 Set Interval Timer for 15 Rounds of 10/50 Jumping Jacks Standing Kick & Twist: Right Standing Kick & Twist: Left Pendulum Hop: Right Pendulum Hop: Left Lunge Twist to Knee: Right Lunge Twist to Knee: Left The Twist/Hop Side Squat and Reach: Alternating Sides Ankle Tap Jumping Jacks: Alternating Butt Kick Warrior 3 Tap: Right Warrior 3 Tap: Left Plié Pulse Hop 1st to 2nd Speed Skater Optional: Complete up to 3 Rounds

10-Minute Ab BURN: Total Core Workout

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Hello Everyone! Welcome to a fantastic workout that is going to strengthen and sculpt every muscle in your core! This quick workout will work the central abs, obliques (side of the abs/love handle area), low abs and the back muscles that support the core. The best part, this is a fast workout routine! One round only takes 10-minutes. You can go through this workout once, or repeat it up to 3X if you are looking for a more intense burn. I love pairing core workouts with some quick cardio like speed walking, a mile run or a jump rope workout. I will include a jump rope video below for an optional bonus cardio burn. As always, you will find the full length workout video and photo tutorial of the workout below. March was both a busy and challenging month for me. It started out strong, when we celebrated my daughter’s birthday. Then Covid struck our household. We made it three years without getting it, but I had a rough go of it when it finally hit. Thankfully, my lungs were fine, but the extreme fatigue made it hard to do anything except sleep. I barely got in any movement for more than two weeks. I finally started to recover my energy just in time to celebrate my birthday at the end of the month. I had plans to run a fun, workout challenge for the month of March and enter my 40s feeling strong and healthy. After being sick it’s the perfect time to celebrate my health and wellness and focus on making the next decade and beyond fun, healthy and exciting. I am excited to get back into a normal routine of filming, exercise and life. I feel like I need to rebuild some of my strength and endurance, but luckily I know just how to do that! I hope that you enjoy today’s workout. It’s definitely a routine that I will be coming back to. Let me know if you had a favorite move or an exercise that you found most challenging. I love hearing from you. See you soon with more new workouts! 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 Bicycle Twist Oblique Twist Plank Angel Abs Superman Beast Cross Elbow Tap Toe Tap Crunch Side V-Up: Right Side V-Up: Left Windshield Wiper Abs Locust Stretch Repeat up to 3X Bicycle Twist Oblique Twist: Part 1 Oblique Twist: Part 2 Angel Abs: Part 1 Angel Abs: Part 2 Angel Abs: Part 3 Superman Beast Cross Elbow Tap: Part 1 Beast Cross Elbow Tap: Part 2 Toe Tap Crunch: Part 1 Toe Tap Crunch: Part 2 Side V-Up: Part 1 Side V-Up: Part 2 Windshield Wiper Abs: Part 1 Windshield Wiper Abs: Part 2 Windshield Wiper Abs: Part 3 Locust Stretch: Part 1 Locust Stretch: Part 2 Bonus Cardio Burn: 10-Minute Jump Rope Workout

16-Minute BURN & SCULPT Full Body Workout

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Hi Everyone! Welcome to a fantastic, full body workout! Grab your dumbbells and get ready for an effective home workout routine that utilizes fun and unique exercise moves. I really enjoyed this workout. I did it with a group class, and enjoyed it so much that I wanted to share it here. For today’s workout I used dumbbells. I had some lighter dumbbells for the arm exercises, and heavier dumbbells for the lower body exercises. My weights ranged from 5 – 12 -15 pounds. The first time I went through this routine, I used a 20-pound kettlebell for most of the exercises, and 10 pound dumbbells for the arm exercises. Choose a weight that challenges you, but that allows you to complete the exercises with good form. This routine uses compound exercises to help us recruit the most muscles and maximize the burn of this quick workout. This is my go to workout style, because it is so effective and it’s the perfect workout for busy people. My schedule gets so hectic, that it has really taught me how to maximize my workouts within a short time period. As always, you will find the full length home workout video and photo tutorial below. I planned on having this blog post up last week, and then to spend all week filming new workouts, but unfortunately Jesse and I got sick last week and all of our best laid plans have been thrown out the window. We made it three years into the pandemic without getting Covid, but it finally got us. It hasn’t been a fun sickness, and I still don’t have enough energy to make it through the day without sleeping, let alone get in a workout, but as soon as I’ve fully recovered I will be back to filming. Luckily, our children are healthy and doing well. Veggie loaded chicken soup, fur a healing nutrition boost. Illnesses are something that we all have to deal with at one time or another. Typically if it’s just a head cold and I otherwise feel pretty decent, it’s something I will workout through. If it’s an illness that is causing body aches and fatigue, I rest and hydrate and don’t wear myself down. Of course, I check with my body and how I am feeling, and if I think exercise will set me back in my recovery instead of helping me move past an illness I opt to rest. Exercise is something that should add to your health and quality of life, so it’s absolutely necessary to know when to push and when to rest. The ability to connect to and listen to your body’s cues is one of the most powerful tools you have for your health. I hope that you enjoy todays workout! Let me know what move you enjoyed the most and which challenged you the most. My choice was the Warrior Deadlift with under knee pass. I found it both fun, and challenging, so it fits in both categories. 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: Squat & Punch Squat & Punch Plank to Catcher Plank to Catcher Side Lunge Side Lunge Twist to Knee Twist to Knee Twist to Knee Shoulder Extension/Isometric Tricep Squeeze Shoulder Extension/Isometric Tricep Squeeze Snatch Snatch Snatch Bicep Curl Bicep Curl Cactus Cactus Kneeling Woodchopper Kneeling Woodchopper Warrior Deadlift with Knee Pass Warrior Deadlift with Knee Pass Warrior Deadlift with Knee Pass 1/4 Turkish Getup 1/4 Turkish Getup

How to avoid the dreaded Traveller's Trots on your next vacation

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Travel illnesses are still a worry for half of Canadians when they are vacationing, according to a recent survey