Monday, January 30, 2012

Ab-Tastic! Melissa Bender Fitness Workout

Hi Everyone,
Let’s work on losing belly fat and love handles today! I used some light weights in today’s workout, but I give modifications for doing it as a bodyweight routine as well. J Also, the very last exercise may look crazy, but do what you can. If you are looking for a lower impact movement do tap, tap, plank, step up, and drive your knees up one at a time while standing (like high knees in slow motion).
If you have any questions about the routine feel free to post them below!
After I completed this workout I ran on the treadmill for 20 minutes. If you are a beginner: ad 5-10 minutes of cardio (jump rope, high knees, running, burpees, mountain climbers, or any of the cardio blast sections from my other workouts.) Intermediate: 15 minutes of cardio. Advanced: 20 minutes of cardio.
While I was on the treadmill the song “Watch Me Shine” by Joanna Pacitti came on, and I thought the lyrics were pretty fitting for anyone starting their own fitness bender. “Bet you don’t think I can take it, but my mind and body are strong, bet you don’t think I can make it, but it won’t take long.”
Have a great night, and enjoy the workout!

Abtastic Workout
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
1.       Sumo Squat
2.       Weighted Warrior 3 (right)
3.       Weighted Warrior 3 (left)
4.       Ball Pull-in Abs
5.       Bridge Pull on the Ball
6.       Weighted Situp with Ball
7.       Side Plank Series (left)
8.       Side Plank Series (right)
9.       Standing Pendulum Abs
10.   Taps Jumps

Sunday, January 29, 2012

Make Me Sweat: Melissa Bender Fitness Workout

Hi Everyone,

This workout was fantastic! It is a bit different. I couldn't go through the actual workout on video because I used my treadmill for the cardio bursts. The breakdown for this workout is a bit different, and the entire workout takes 40 minutes to complete. The picture below the workout breakdown is of me when I finished the workout. You can tell I worked up a serious sweat!

Enjoy the workout! It's a tough one!


This workout is made up of 8 5-minute intervals. After each strength training interval you will spend 5 minutes engaged in cardio. I ran on my treadmill for each cardio set. Other options include jump roping, high knees, or you can split up the cardio burst from the Cardio Blast: Bombshell workout It is 10 minutes long, but uses the interval timer so just split it up, and repeat.

For the strength training intervals you should do 5 rounds of 10 seconds of rest, and 50 seconds of work. Do the maximum number of reps that you can during the time limit. I will share my numbers below.

Round 1: 5 minutes (10 seconds rest, 50 seconds max reps)
1. Squats
2. Lunge (alternating legs)
3. Forward Leg Pulse (right)
4. Forward Leg Pulse (left)
5. Side Lunge (alternating legs)

Round 2:
5 minutes of cardio. You should be sweating the whole time.

Round 3:
1. Hip Lift
2. Bicycle
3. Rock the Boat
4. Cheek to Cheek Plank
5. Superman

Round 4:
5 minutes of cardio.

Round 6: (repeat round 1)

1. Squats
2. Lunge (alternating legs)
3. Forward Leg Pulse (right)
4. Forward Leg Pulse (left)
5. Side Lunge (alternating legs)

Round 7:
5 Minutes of Cardio.

Round 8: (repeat round 2)

1. Hip Lift
2. Bicycle
3. Rock the Boat
4. Cheek to Cheek Plank
5. Superman

This is me after the workout. Very sweaty! My reps are below. Feel free to share your reps below, or at least keep track of them at home. 

Round 1:
31 Squats
19 Lunges Alternating Legs
70 Forward Leg Pulse (right)
70 (Left)
20 Side Lunges

Round 3:
15 Hip Lifts
43 Bicycles
20 Rock the Boat
29 Cheek to Cheek Plank
38 Superman

Round 5:
32 Squats
22 Lunges
71 Forward Pulse (right)
71 Forward Pulse (left)
35 Side Lunges

Round 7: 
18 Hip Lifts
41 Bicycle
27 Rock the Boat
41 Cheek to Cheek
57 Supermans

I ran 2.85 miles total in the 4 5-minute cardio segments. 


Beginners Workout: Building Strength

Hi Everyone,

Marie has made her workout video debut! I can't wait to see the progression she makes as she starts her Bender. :) Marie has three sons, her youngest was born at the end of November. She is excited to be cleared to workout!

This workout is created to help build strength, and create a foundation for more advanced workouts. In addition to this workout spend 15 minutes engaged in some type of cardiovascular activity, this can be running, elliptical, high knees, jump roping, or the cardio blast from the Bombshell Body workout. Enjoy!


Beginner: 10 reps, 30 seconds for high knees and mountain climbers
Intermediate: 15 reps, 45 seconds (repeat twice)
Advanced: 20 reps, 60 seconds (repeat 3-4 times)

1. Jump Squat
2. Elbow Tap Abs
3. High Knees
4. Hydrant Kick Backs (right)
5. Hydrant Kick Backs (left)
6. Mountain Climbers
7. Pushups
8. Side Plank (right)
9. Side Plank (left)
10. Engage in 15 minutes of cardio today!

Saturday, January 28, 2012

Healthy Pumpkin Muffins with Cream Cheese Frosting: 128 calories

Hi Everyone!

I found another great recipe, and tweaked it a bit. It is both healthy and delicious. Try it out! It was easy, and relatively fast to make! I modified the recipe from the one I found on the blog Sunday Baker. She did a pumpkin bread with a more traditional cream cheese filling. I created muffins with a healthy cream cheese frosting. 


Ingredients for the muffins: Makes 12 Muffins. Pre-heat oven to 350. 
1-1/2 c. pureed pumpkin
1/2 c. unsweetened applesauce
1 whole egg
3 egg whites
1 c. all-purpose flour
2/3 c. whole wheat flour
1/2 c. Stevia Cup For Cup sweetener or 24 packets of Stevia in the Raw
1/2 c. granulated sugar
1 t. baking soda
1/2 t. ground cinnamon

Ingredients for healthy cream cheese frosting:
2 heaping tablespoons of 0% Greek yogurt 
2 heaping tablespoons of whipped cream cheese
1 teaspoon of vanilla extract
1 packet of stevia in the raw

Step 1:
Start your batter. Stir all of the dry batter ingredients (both flours, stevia, baking soda, sugar, cinammon) in one bowl, and mix all of the wet ingredients in a second bowl (pumpkin, apple sauce, egg and egg whites). The wet ingredients can be mixed with an electric mixer on low to medium speed. 

Step 2: 
Slowly mix the dry mixture into the wet mixture. 

Step 3: 
Scoop the mixture into muffin pans. Bake 20-25 minutes or until a toothpick comes out clean when inserted in the middle. 

Step 4:
The muffins are delicious plain so you can eat them now or continue and make the frosting!

Step 5: Mix the Greek yogurt, whipped cream cheese, vanilla extract, and stevia in a bowl. 

Step 6: 
Spread the mixture on your muffins. Top with a drizzle of honey if you want to. (There is no honey on the one pictured). Try it out on one muffin to be sure you like it!

Step 7:

Beginners Workout: Mommy Makeover Melissa Bender Fitness

Hi Everyone,

I created this workout for my friend, Marie. She just had a baby at the end of November, and she is now cleared to workout. Before we did the workout in the video below Marie did a fitness test. I will make a separate video of the fitness test so anyone who wants to check on their fitness level, and measure their progress that way can.

For the fitness test Marie did the maximum number of reps of each exercise that she could for 60 seconds. Her results were as follows:

Pushups: 2 full on toes, 6 on her knees (This was fantastic! She didn't think she could even do one).
Jumping Jacks: 58
Situps: 14
Plank: She held it for the entire 60 seconds!
High Knees: 25 seconds, rested, was able to do 10 additional seconds before the timer finished (35 seconds total)
Squats with proper form: 19
Lunges with proper form: 11

Marie has committed 4 days per week to getting in shape, so expect to see her in some future videos as she completes the Fitness Bender Mommy Makeover.

After the fitness test we did the workout listed below. I have provided a breakdown, and recommended reps for all fitness levels so no one feels left out. Enjoy!


Beginners Workout: Mommy Makeover

Beginner: 10 reps, 30 seconds for timed exercises (feel free to break up the reps. Marie did the hip lifts in sets of 3.)
Intermediate: 15 reps, 45 seconds for timed exercises (repeat the sequence twice)
Advanced: 20 reps, 60 seconds for timed exercises (repeat the sequence 3-4 times)

1. High Knees (timed)
2. Hip Lift
3. Leg Series (right)
4. Leg Series (left)
5. Mountain Climber (timed)
6. Side Plank (right): there are variations for this in the video, Marie held the side plank on an extended arm.
7. Side Plank (left)
8. Superman

Remember, if you are just starting out these exercises are going to be hard, but you can do it! Don't be afraid to take breaks while you are doing your reps. When you start out the first thing you need to do is build your muscle strength and muscle tone. Congratulations on getting started!

Friday, January 27, 2012

20 Minute Full Length HIIT: How To

Hi Everyone,

Here is the "how to" video for our interval workout today. Jesse is teaching the workout today. I will be posting the full length video of Jesse and I doing the workout tonight. It's a 20 minute video so it takes a lot longer to upload. In the meantime if you have an interval timer, or want to do this workout in reps instead here's the breakdown.

Have a great day! Don't forget, Saturday is my intense workout day so there will be a great new workout tomorrow!


PS did you try my new chicken soup recipe? It only has 177 calories and it's delicious!

All Levels: 20 intervals: 10 seconds of rest, 50 seconds maximum number of reps you can complete in the time period. The workout will take 20 minutes.


Beginner: 10 reps, 30 seconds for high knees and mountain climbers
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

1. Burpees
2. Leg Scissor Abs
3. Chair Taps
4. Supermans
5. High Knees
6. Walking Pushups
7. Jumping Jacks
8. Side Plank Abs (left)
9. Surfer Jumps
10. Side Plank Abs (right)
11. Forearm Plank Leg Jumps
12. Double Kick-Backs with Chair (left)
13. Lunge Jumps
14. Double Kick-Backs with Chair (right)
15. Mountain Climbers
16. Down Dog Pushups
17. Rope Jump Overs (left)
18. Pendulum Leg Swings with Chair
19. Rope Jump Overs (right)
20. Pump-Handle Abs

Thursday, January 26, 2012

Healthy Chicken, Vegetable Rice Soup: Under 200 Calories QUICK!

2 14 oz cans of reduced sodium chicken broth
1 1/2 cups of water
1/4 teaspoon dried crushed rosemary
1/4 teaspoon fresh ground black pepper
1/2 cup thinly sliced carrots (I used baby carrots)
1/3 cup chopped onion
1 cup quick cook or instant brown rice
3/4 cup loose-pack frozen cut green beans
2 cups of chopped cooked chicken (or turkey if you prefer)
1 14-oz can of diced tomatoes with jalapenos un-drained (if you don't like it spicy just use plain diced tomatoes!)
1/4 cup fresh sliced zucchini
2 cups of fresh spinach
(you can add more veggies if you want!)

Step One: In a large saucepan combine broth, water, rosemary, pepper, carrots, onion, and zucchini. Bring to a Boil.

Step Two: Stir in uncooked rice, and green beans. Bring to a boil; reduce heat.
Step Three: Cover and simmer for 10-12 minutes until vegetables are tender.

Step Four: Stir in chicken, spinach, and un-drained tomatoes. Heat through.

Step Five: Enjoy!

Wednesday, January 25, 2012

Flab Free Arms and Abs! Melissa Bender Fitness Workout

Hi Everyone,

Cydney was back with us for today’s workout! She has improved SO MUCH since the first time she worked out with me! She is now able to do full pushups, and burpees without going to her knees! Also, she hung in there for today’s workout, which is pretty darn tough. I love watching her progression, because it shows how much you can improve in a relatively short time.

Today we are focusing on tightening and strengthening our arms, and abs. We are also engaging in cardio throughout to burn off any fat that is hiding our muscle definition.

Check out the workout breakdown below, and have a great night!


PS I am planning on sharing some more healthy recipes this weekend, so keep checking the site! A new workout will be up tomorrow!

Flab Free Arms and Abs
Beginner: 10 reps, 30 seconds for timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
  1. Burpees
  2. Triceps Pushups (right)
  3. Triceps Pushups (left)
  4. Chatarunga Hold
  5. High Knees (timed)
  6. Hip Lift/1 Leg Drop
  7. Bicycle
  8. Rock the Boat
  9. Jump Squat
  10. Down Dog Pushups
  11. Triceps Drop (with chair)
  12. Plank with Light Weight (right) (we used 5 pound weights)
  13. Plank with Light Weight (left)
  14. Lunge Jump
  15. Oblique Twist (timed)
  16. Temple Tap Abs
  17. In/Out Pulse (right)
  18. In/Out Pulse (left)
  19. Burpees

Monday, January 23, 2012

Killer Curves: Melissa Bender Fitness Workout

Hi Everyone!
If you’re looking for high intensity, fat burning, and body shaping all in one this is the workout for you! It definitely had my heart rate up! This is definitely a full body workout.
I also posted a delicious, healthy recipe a little while ago, so be sure to check that out too!
I also wanted to share this quote with you: “Let me tell you the secret that has led me to my goal. My strength lies solely in my tenacity”. -Louis Pasteur (1822 - 1895)
I love this because tenacity and commitment are two of the best qualities you can develop in your life. This applies to your workouts, and your life. If you want to get somewhere, you find a way to make it happen, and you don’t give up when it gets hard. Bring this mentality to your workout today, and try to apply it to some aspect of your life this week.
Have a great night, and enjoy the workout,
PS Body Rock Sport had a great sale, so I am rocking their Cher bra for tonight's workout.

Killer Curves Workout
Beginner: 10 reps, 30 seconds for timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
1.       High Knees (timed)
2.       Jumping Jacks (timed)
3.       High Knees (timed)
4.       Sufer (timed)
5.       High Knees (timed)
6.       Forward Leg Pulse (right)
7.       Forward Leg Pulse (left)
8.       Lunge Jump
9.       Warrior Balance (right)
10.   Warrior Balance (left)
11.   Jump Squat
12.   Leg Sweep Plank (right)
13.   Leg Sweep Plank (left)
14.   Floor Tap Abs
15.   Burpees
16.   High Knees (timed)
17.   Jumping Jacks (timed)
18.   High Knees (timed)
19.   Surfer (timed)
20.   High Knees
Make sure you hydrate and stretch after your workout!

Egg "Muffin" Recipe: Delicious, Healthy, and high in Protein!

These Egg Muffins are delicious, and super easy to make! Someone shared this recipe with me today, and I didn't have all of the ingredients to make it, so I improvised with a few ingredients and the results were AMAZING! Also, these can be made in bulk and frozen! Pop them in the microwave for a minute, and you have a healthy snack or meal on the go!

Also, I added the veggies that I had on hand, but feel free to experiment! I made a dozen egg muffins.

Pre-heat the oven to 350.

I used 7 eggs, but for a larger batch use a dozen
Original Almond Milk (about 1/4 cup)
Cheese: I used a little less than 1/4 cup of tomato basil feta
Sliced fit and active Turkey Breast (4-5 slices, hand shredded)
About 4 cups of fresh baby spinach
Zucchini: fresh grated, I didn't measure, but aprox. 1/4 cup
a dash of fresh ground pepper, and fresh ground sea salt

Mix all of your ingredients together in a large bowl.

Spray a muffin pan lightly with Pam Olive Oil cooking spray.

Scoop the ingredients into the muffin pan until the cups are about 3/4 full.

Bake in the oven 15-20 minutes, until a fork goes in and comes out clean, or until the tops are lightly browned.

Take them out and enjoy! Freeze the extras so you have healthy options to go!

In the future I am going to add mushrooms and broccoli, and serve it with a couple of fresh tomato slices. I may also try it out with veggie "cheese" slices instead of the feta, although the feta added an amazing flavor.

Easy, delicious, and healthy! What a great combo!

10 Minute Total Core Toner: Full Length

Hi Everyone,

Today’s workout is a quickie! I call it the “10 Minute Total Core Toner.” Ideally you should do this workout with a cardio workout. That way you are burning off any fat that is covering up your six pack. Below I am posting a link to the cardio portion of the Bombshell workout. It is also only 10 minutes long, but guaranteed to get your metabolism going!

You could also choose to do jump roping, running, or high knees.

The intervals for this workout are shorter, but you will definitely get a workout. I was nice and sweaty by the time I was done with this one. Yesterday’s workout (Jiggle Proof Thighs and Butt) actually made my butt a bit sore today, so it was a relief to focus on my abs. J

I will have a full body fat burning workout for you tomorrow so be sure to check back! We will have Cydney back with us. I love working out with her because I find her progress inspiring! Also, she makes me laugh during every workout. Laughing during these exercises definitely makes it harder!

See you tomorrow. I hope you enjoy this workout and have a great night!


Total Core Toner: 10 Minute Ab Workout (full length)

All Levels: Max reps during each 20 second interval, with 10 seconds of rest in between each exercise.
  1. Plank Knee (right)
  2. Plank Knee (left)
  3. Leg Scissors
  4. Bicycle
  5. Leg Lift
  6. Hip Lift
  7. Push Through
  8. Hip Twist
  9. Pushups
  10. Mountain Climbers


Don't forget the cardio burst! The link is below!
Bombshell Body Fat Burn

Saturday, January 21, 2012

Jiggle Proof Thighs and Butt

Hi Everyone,

Today’s workout is a doozy! Saturday is when I have a bit more time to create a more intense, longer workout. This one took me 36 minutes and 40 seconds. There were a few exercises in here today that I found really tough! On the last set of Burpees I really wanted to quit half way through, but I am so glad I pushed through and did all of my reps! I feel so wonderfully energized now.

Tonight I am going to add on 15 minutes of jump roping before I take my shower, just to get in a bit more cardio.

I hope everyone is having a great weekend!

Jiggle Proof Thighs and Butt
Beginner: 10 reps, 30 seconds for timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
Note: I used my interval timer for both cardio burst portions of the workout. I did 50 seconds of each timed exercise, with 10 seconds of rest in between. If you don’t have one use a stopwatch, over timer, cell phone timer, or you can guesstimate. I am putting the number of reps I fit in for each timed portion below). You can time your entire workout so you can see improvement as you repeat this one over time.
My total time: 36:40
Starter: Burpees
1. High Knees (timed)
2. Lunge Jump (timed)(I did 25 in 50 seconds)
3. High Knees (timed)
4. Plie Jumps (timed) (25 in 50 seconds)
5. High Knees (timed)
6. Runners Lunge to Balance (Warrior 3)(right)
7. Runners Lunge to Balance (Warrior 3) (left)
8. Side Plank Series (right)
9. Side Plank Series (left)
10. Diagonal Lunge Reach (alternate sides)
11. Standing Leg Lift (right)
12. Standing Leg Lift (left)
13. Prone Hamstring Curl (keep your knees up the whole time!)
14. High Knees (timed)
15. Jump Squat (timed) (I did 27 in 50 seconds)
16. Russian Kicks (timed)(I did 30. Right/Left=1)
17. Pendulum Squat (I did 20)
18. Jumping Jacks (I did 50)
Amp it Up Ending: Burpees!

This evening I will jump rope for 15 minutes, alternating between high knees jumping, and regular fast jumping. That’s it for today! Check back for tomorrow’s new workout!

Thursday, January 19, 2012

Brick House: Melissa Bender Fitness Workout

Hi Everyone,

Here is the workout I did today. J I did 15 minutes of jump roping to start out the workout.

Lately I have noticed how much stronger and more energized I feel now than when I first started this blog. For me exercise is much more effective than a cup of coffee. If I am feeling down, and I work out, I always feel a lot better afterwards. This is part of the reason that I think creating a consistent workout routine is so important. Your body starts to really learn how good exercise makes you feel, and you begin to crave it. It’s much healthier than most of the things that probably give you cravings!

The second thing I wanted to say today is please don’t think you can’t do these workouts. I have gotten a lot of messages from people who want to try them, but think they are too hard. Even if you can do 1-2 reps of each exercise it’s a great starting point! The number of reps that I list are just a guideline. You can do pushups from your knees until you build up to a full pushup. If you have questions about a specific exercise leave a comment! Life is too short to sit around and wait until. Listen to your body, especially when you are starting out and learning your limits, but don’t be afraid to try!

Enjoy the workout,

Brick House Workout
Cardio: 15 minutes of jump rope, running, high knees, or jumping jacks
Beginner: 10 reps of each exercise
Intermediate: 15 reps
Advanced: 20 reps
NOTE: For the Leg Series Beginners will do 5 of each movement, Intermediate: 7, Advanced: 10.
On the ball leg series beginners: 20 of each exercise, intermediate: 35, advanced: 50.
  1. Sumo Pushup
  2. Leg Series (right): Leg lift, butt drop, combo, thigh squeeze
  3. Leg Series (left)
  4. Scissor Situp
  5. Tricep Leg Lift 
  6. Warrior 3 Switch
  7. Up/Down Dog (Dive Bombers)
  8. Hip Lift Twist
  9. Tricep Pushup (right)
  10. Tricep Pushup (left)
  11. Leg Series on the Ball or Mat (swim kicks, heel taps, double leg lift)

Wednesday, January 18, 2012

Quick Kick in the Calories! Melissa Bender Fitness Workout

Hi Everyone,

Today’s workout is all about the lower body! Of course we are still doing core work, because I think a strong core (stomach, obliques, and back) is imperative to optimizing your health and strength, but as you go through the workout you will definitely feel the burn in your lower body. There are lots of dynamic power movements.

Since starting this blog I feel much stronger, and healthier. It is really a wonderful feeling to know that you are dedicating time to your health, and to creating a stronger future. I hope some of these workouts are doing the same for you.

Remember: “Take care of your body.  It's the only place you have to live.”  -Jim Rohn

Have a great night,

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
Note: Do the first 5 exercises as quickly as you can, with a 10 second break in between. Your heart should be pumping the entire time to maximize your cardio burn. I did the first 5 as timed exercises using my interval timer, but you can also do them as reps.
  1. High Knees (timed)
  2. Lunge Jump (timed or reps)
  3. Side Squat Jump (timed or reps)
  4. Speed Skater (timed or reps)
  5. Scissor Jump Plie (timed or reps)
  6. Double Leg Extension (right)
  7. Double Leg Extension (left)
  8. Double Kick (alternating legs)
  9. Swaying Bridge/Pulse (5 pulses, 5 back and forth sways=1 rep or you can do this exercise for time)
  10. Temple Pose Pulse (Every 5 pulses=1 rep. I alternated 5 pulses flat feet/5 pulses on toes)
  11. Superman
  12. Back Elbow Twist
  13. Elbow Twist Abs
  14. Frog in the Boat
  15. Oblique Plank Switch
  16. End with 5 minutes of cardio. You can repeat the first 5 exercises, or do 5 minutes of jump rope, running, or high knees. 

Tuesday, January 17, 2012

All About ABs: Melissa Bender Fitness Workout

Hi Everyone,

Cydney is back with us after a two week hiatus! Her work schedule, and the evil stomach flu I got last week kept us from working out together, but she has still been going strong with Fitness Bender workouts! She did great, and was still right on pace. I have been very impressed with both her progress and her dedication. She did all of today's exercises on the intermediate level.

As always the workout breakdown is below!


Beginner: 10 reps, 30 second intervals for timed exercises
Intermediate: 15 reps, 45 second intervals
Advanced: 20 reps, 60 second intervals

1. Jumping Jacks (timed)
2. Plank (knee to elbow) Left
3. High Knees
4. Plank (knee to elbow) Right
5. Angel Abs
6. Get Ups
7. Leg Circles
8. Cheek to Cheek Plank (you can time these if you want a bit of an extra challenge for your obliques.
9. Jumping Jacks (timed)
10. High Knees (timed)

Monday, January 16, 2012

Bombshell Body: Bombshell Abs. Part 3 of 3

Hi Everyone,

Here is part 3 of today’s workout! After you do all three parts you should be feeling like you’re worked every inch of your bombshell body. J

So go for it, do the Bombshell Abs portion of the workout, and get a tight little waist!

Afterwards, try the high protein snack I posted earlier today. If you’re ever having trouble finding one of my older posts, the blog archive is at the bottom of the page, and all of my workouts/recipes are listed by date/month. Check them out!


Start with: Bombshell Fat Burn
Then: Bombshell Butt

Bombshell Body: Part 3
Bombshell Abs

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed
  1. Burpee
  2. Ab Pull-In (with or without ball)
  3. Boat Pose
  4. Heel Scissors (timed)
  5. Side Plank Drop (left)
  6. Side Plank Drop (right)
  7. Leg Lift/Hip Lift
  8. Zombie Twist Situps

Bombshell Body: Part 2 of 3. Bombshell Butt: Melissa Bender Fitness

Hi Everyone,

Here is part 2 of the Bombshell Body workout: Bombshell Butt. This one is focused on your glutes, and uses some of the best body weight exercises out there to shape and tone your bottom. This routine will help you get a nice, firm, shapely bum.

Don’t forget to do the Bombshell Fat Burn first and finish with Bombshell Abs!


Bombshell Body Workout
Part 2: Bombshell Glutes

Beginner: 10 reps, 30 seconds timed exercise
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
  1. 1 Leg Squat Pulse (left): Timed
  2. 1 Leg Squat Pulse (right): Timed
  3. Hydrant/Kick Back (left)
  4. Hydrant/Kick Back (right)
  5. Jump Lunge
  6. Elevated Hip Lift
  7. Stability Ball Hamstring Curl

Bombshell Body: Part 1 of 3. Bombshell Fat Burn: Melissa Bender Fitness

Hi Everyone,

I have a three part workout for you today! I broke it up so that you can chose to do the whole thing, or mix and match the parts as you want to. You can use the cardio video to increase fat burning/cardiovascular fitness with any of my other workouts. It’s a full length video so that you can hear my interval timer go off (in case you don’t have your own!)

Bombshells are known for their hour glass figures, and this workout focuses on all of those areas, fat burning, giving you a round tight tush, and a tight toned mid-section.

Enjoy the workout, and be sure to check out parts 2 and 3.


Bombshell Body Workout

Part 1: Cardio Fat Burn
Length: 10 minutes
All levels: max reps during 50 second intervals, 10 seconds of rest in between.
  1. High Knees
  2. Mountain Climbers
  3. Low Jacks
  4. Russian Kicks
  5. Squat Jumps

Healthy High Protein Snack: Peanut Butter Greek Yogurt

When you're working out and building muscle it's really important to get enough protein. Generally you want to eat 1 gram of protein for every pound of your goal body weight.

Also, protein keeps you full and satisfied throughout the day, which decreases cravings for lower quality foods.

This is one of my favorite high protein, healthy snacks. It takes less than a minute to prepare.

Take 1 cup of 0% plain Greek yogurt, mix it with 1 tablespoon of peanut butter (you can use 2 tablespoons if you want more PB), add 1 packet of Stevia in the Raw or sweeten to taste. Mix it all together and you have a delicious high protein snack!

If I am craving sweets I add a teaspoon of Hershey's special dark chocolate chips, and then it's like having a healthy dessert. It's so filling that it kills my cravings for anything else!


Calories: 225
Carbs: 13 g.
Fat: 8 g.
Protein: 27 g.
Fiber: 1 g.
Calcium: 25 g.

Sunday, January 15, 2012

Strong, Lean, Tight: Melissa Bender Fitness Workout

Hi Everyone,

I was in the mood for something a little bit different today so I used weights in today’s workout. It’s a short workout, but you will definitely feel this one. J

If you don’t have weights just go through the entire workout doing body weight exercises.

Tomorrow I am going to have a serious workout session. I am off of work, and I plan to utilize my day.

See you in the morning!

Note: In the video and description below I called Romanian Deadlifts Rows by mistake. Not sure what I was thinking! I am leaving it the same in the description for consistency to anyone new to the exercise. Sorry for the error!

Strong, Lean and Tight Workout
Beginner: 10 reps of each exercise
Intermediate: 15 reps
Advanced: 25 reps
If you are doing body weight exercises go through all 6 exercises 4 times. If you are using weights go through this 1-2 times.
  1. Weighted Squat
  2. Lunge Kick with Weight (right)
  3. Lunge Kick with Weight (left)
  4. Barbell Curl
  5. Rows
  6. Turkish Get-up

Saturday, January 14, 2012

Intensity Workout

Hi Everyone,

I hope you’re feeling as energetic as I was today! I have a nice full body workout for you. Hopefully everyone is sticking to their new year’s resolutions. I am going to head over to to see if Rose is sticking to her resolutions!

I read a great quote today: “Over the years your bodies become walking autobiographies, telling friends and strangers alike of the minor and major stresses of your lives.”  Marilyn Ferguson.

I liked it because it reminded me that you can chose to workout and keep your body strong, you can chose to eat healthy nda tell the world a great story about your lifestyle. Bodies change, and it’s a visible reflection of the changes and decisions you make. Things can happen to change our bodies, but that’s okay. It’s part of our story. Each individual’s story is what makes them unique. So take a minute today, and look in the mirror. What kind of story is your body telling you? J

Have a wonderful day, and enjoy the workout!


Intensity Workout

Beginner: 10 reps, 30 seconds timed. 2-3 1-leg squats per leg.
Intermediate: 15 reps, 45 seconds timed. 5 1-leg squats per leg.
Advanced: 20 reps, 60 seconds timed. 10 1-leg squats per leg.
  1. High Knees (timed)
  2. Mountain Climbers (timed)
  3. Jumping Jacks (timed)
  4. 1 leg squat (right)
  5. 1 leg squat (left)
  6. Plie Jumps
  7. The Hundred (abs with arm pump) (timed)
  8. Twist Crunch (right) (timed)
  9. Twist Crunch (left) (timed)
  10. Side Plank reach (right)
  11. Side Plank reach (left)
  12. Aquaman (like Superman’s but you swim!) (timed)
  13. Up/Down Dog (Dive Bombers)
  14. Standing Leg sires (back, side, front) (right)
  15. Standing Leg series (back, side, front) (left)
  16. 3 part abs
  17. Mountain Climber Pushups
  18. Hip Twist (timed)
  19. Forward Back Lunge hop (right)
  20. Forward Back Lunge hop (left)

Wednesday, January 11, 2012

Hot and Hard: Melissa Bender Fitness Workout

Hi Everyone,

I have a new workout for you! It’s a tough one, and I am giving you two options on how to do it. You can do it interval style (10 seconds of rest, 50 seconds doing the max reps you can of each exercise) or you can do it based on the reps listed below. I went for the 16 minute interval workout tonight because I have a lot to do and I needed a high intensity workout in a short period of time. If you don’t have an interval timer it is one tool I highly recommend you invest in. There is a tool bar to the right of the page that has a link to the interval timer I use. It’s a big help to me in my workouts, but I am also listing reps because I think everyone should be able to workout, whether they own equipment or not. Either way you are going to get a fantastic full body workout! J

Fit tip of the day: Don’t live and die by the scale! If you aren’t working out you can use the scale to keep track of weight gain. However, if you are working out and gaining muscle the numbers on the scale are not going to be an accurate reflection of how much fat you are losing. If you want a reminder of the visual difference between 5 pounds of muscle and fat check out my post: “Why the Number on the Scale isn’t Everything.”

See you tomorrow!

“All we actually have is our body and its muscles that allow us to be under our own power.” Allegra Kent.

Hot and Hard Workout

Interval: 10 seconds rest, 50 seconds max reps for each exercise (the workout will take 16 minutes).
Beginner: 10 reps each, 30 seconds timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
  1. Jumping Jacks (timed)
  2. Back Lift
  3. Burpee
  4. Butt Lift
  5. High Knees (timed)
  6. Oblique Lift (right)
  7. Oblique Lift (left)
  8. Mountain Climbers (timed)
  9. Hip Lift/Plough Pose/Leg Lift
  10. Jump Squat with heel tap
  11. Walking pushups
  12. Knee tuck
  13. Staff Pose Leg Lifts
  14. Jump Lunge
  15. Jump Kick (right)
  16. Jump Kick (left)

Monday, January 9, 2012

Metabolism Boosting Exercise Challenge

Hi Everyone,

I hope you all had a good rest day yesterday. I ended up getting really sick on Saturday night with a stomach virus. I think that was part of the reason Saturday’s workout was such a challenge for me. I’m better now, but I definitely needed yesterday to rest.

Today’s workout works all of your major muscle groups, and is designed to keep your metabolism boosted. The breakdown is below.

I will also be posting some healthy snack tips. I love finding healthy snacks that are high in protein and taste delicious. If you have any ideas to share with me please comment below!


Inspiring Quote of the Day: “Always bear in mind that your own resolution to succeed is more important than any other one thing.”-Abraham Lincoln

Metabolism Boosting Exercise Challenge
  1. Scissor abs
  2. Russian kicks
  3. Leg Series (right)
  4. Leg Series (left)
  5. Burpees

Beginner: 10 reps, repeat cycle 1-2 times
Intermediate: 15 reps, repeat 3 times
Advanced: 20 reps, repeat 4 times
Max reps for 50 second intervals with 10 seconds of rest between each exercise. 

Saturday, January 7, 2012

15 Minute High Intensity: Full Length Melissa Bender Workout

Hi Everyone,

Today’s workout video is a little bit different. It’s a full length interval workout. We spend 50 seconds on each exercise with only 10 seconds of rest in between. I was really tired from the other workouts this week so this one was pretty rough on me! I look forward to trying it again in a few weeks to compare my reps.

Your goal is to hit the maximum number of reps you can on each exercise. It doesn’t matter what that number is as long as you are pushing yourself the entire time. Keep your heart rate up and you will get the benefits of this workout.

After this workout I still had some energy (after I caught my breath!) so I jump roped for 12 minutes. If you feel up to the extra cardio go for it!

See you soon!

15 Minute High Intensity Workout
All Levels: Do the maximum number of reps you can for each exercise in 50 seconds. You get 10 seconds to rest in between each exercise. 
  1. High Knees
  2. Pushup with knee
  3. Jumping jacks
  4. Boat with scissor
  5. Burpees
  6. Heel tap abs
  7. Squat jump
  8. Elbow tap abs
  9. Warrior 3 squat switch
  10. Ab with hip lift
  11. Jump Kick (right)
  12. Jump Kick (left)
  13. Mountain Climber
  14. Cross Boat Reach
  15. Surfer

Friday, January 6, 2012

Sweat it Off: Melissa Bender Fitness Workout

Hi Everyone,

Today’s workout will definitely make you sweat! If you want a more intense burn go through the entire routine twice.

I can’t believe the first week of 2012 is drawing to a close. We have done lots of fat burning and body shaping this week that should be a great kick start to any fitness related new year’s resolutions. Any time someone sets a goal to get healthier they are making a choice that will help them in every area of their life.

Also, be sure to check out the stretching video I posted earlier. The Blog archive is at the bottom of the page. It is important to keep your muscles supple and flexible.

Enjoy the workout!

Sweat it Off Workout
Beginner: 10 reps, 30 seconds for timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 second

  1. Burpee
  2. Plank knee
  3. High knees (timed)
  4. Tricep lift
  5. Jump squat
  6. Lunge Kick (right)
  7. Lunge kick (left)
  8. Table kick (right)
  9. Table kick (left)
  10. Mountain climbers (timed)
  11. Side plank elbow (left)
  12. Side plank elbow (right)

Body Rock Sport: My New Favorite Fit Fashion

Hi Everyone,
I have to admit that I have a weakness when it comes to fashionable fitness clothes. I LOVE them! Finding a great new sports bra that is comfortable, functional and fashionable can be quite a trial. Anytime I find a brand that meets all three of these criterion it’s a cause for celebration.
My new favorite fitness brand is Body Rock Sport by Kelly Dooley. Their website is:
They have a ton of different styles to choose from. They range from low impact to high impact, sexy to functional, and they are all fashionable.
I tried out the Durga Bra and Booty shorts from the yoganista collection last night. The bra made me look a little bit bustier than I expected so if you want more coverage go a size up from what you think you need. I wasn’t sure how the shorts and top would stay in place while I worked out, but I was pleasantly surprised. Everything fit comfortably, and stayed where it should while I worked out!
I pretty much want everything on the site, but the sports bras that are currently topping my wishlist are: Cher, Pam, Annie, Diana, and Elena. They also have great bottoms, and tops. So be sure to check them out!
Do you have any favorite fitness brands?
PS The pictures below are of me trying out the Durga bra and shorts in gold burnout.
The blue bra I am rocking in my profile picture is the Kelsey bra from their collection.

Full Body Stretching (Great for Runners): Melissa Bender Fitness

Hi Everyone,

I hope that you have been enjoying this week’s workouts. When I woke up this morning I felt all of the work that we have been doing on our glutes. I decided to work some of the lactic acid out of my muscles by going for a nice long run outside. It was in the upper 30s today, so it’s a lot warmer (relatively speaking!) than it has been. I ran 5.65 miles on a VERY hilly route.

According to our GPS watch the total ascent for this run was 1138 feet. That’s a lot of uphill! For today’s workout I recommend getting in 30-45 minutes of cardio. That can be running, jump rope, dancing, or anything that gets your heart rate up for the duration of the exercise. J

For today’s video Jesse and I filmed a full body stretching routine. This routine is great for runners, or anyone, who wants to increase their flexibility. There are a lot of stretches in this video for areas that are difficult to get with traditional stretching. We spend a lot of time stretching the IT band, back, and quads.

Many people ask me why stretching is important. Think of a piece of leather. It starts out supple and soft, but if you leave it out in the sun to dry it shrinks and hardens, until it is stiff, tough, and inflexible. This is what happens to your muscles when you don’t stretch. It leaves them much more vulnerable to injury. The good news is that your muscles can be slowly re-lubricated and stretched out over time. You can regain your flexibility through practice. This will help keep you healthy and able bodied throughout your life.

I don’t want there to be a day when I can no longer do these stretches or workouts. I firmly believe that the best medicine is prevention. It is much easier to maintain your health and fitness through life than it is to regain it (although that is possible too!) I hope you enjoy this video, and find it useful to your practice.