Saturday, June 9, 2012

Basic Body Shaping Home Workout: Melissa Bender Fitness

Hi Everyone,

I did another tough, full body workout today. I mixed up the style a little bit to make it more challenging. I completed half of my reps quickly, and half slowly while focusing on form. It added a whole new type of challenge to the workout. 

I have been getting lots of questions about my nutrition/diet choices lately so I am planning to take pictures of a day in my food life to share with everyone. :)

Enjoy the workout!

PS A lot of people have been commenting on my youtube video that they love this workout outfit. I got it from Body Rock Sport: They have some great products so check them out!

Beginner: 10 reps
Intermediate: 16 reps
Advanced: 20 reps

Half of the reps should be done quickly, half should be done slowly. 

1. Pushups
2. Right Lunge
3. Left Lunge
4. Warrior Squat
5. Up/Down Dog (Dive Bombers)
6. 3 Level Situps
7. Right Tricep Leg Lift
8. Left Tricep Leg Lift
9. Side Plank Lift (right)
10. Side Plank Lift (left)
11. Romanian Deadlift (Do all of these slowly, focusing on form)


  1. Great workout Melissa! And so beautiful as always.. ;-) I was thinking it'd be so cool if you did a video on where you purchased and what you have on hand for your in-home workouts i.e. bands, dyna discs, etc.. I am taking on some in-home clients and it'd be great to get your take on what all is needed if anything! Thanks and keep up the impressive and consistent work! :-)

    1. Thanks Michael! I can do that. I try to keep things as home workout friendly as possible, but I do like to mix it up with some equipment too.