Thursday, August 29, 2013

15 Minute Interval Workout: Body Weight

Hi Everyone!

It's time for another 15 Minute Interval workout! More proof that you can get in a heck of a workout with your own body weight. 

Go for max reps during each 50 second interval (without sacrificing form!) There is a 10 second rest break between exercises. 

Jesse went through this workout last night too, and he enjoyed the full body challenge! Don't forget, if you need to modify a movement that's totally fine. You want to work from your current level, and always push yourself. Just don't get into a rut. Remember to challenge yourself periodically to see if your strength has progressed to the harder variations yet. :)


PS I went through this workout 1X, and did interval style inclined walking on the treadmill for some additional cardio. The walking was my warm-up while I waited for Jesse to get home from coaching cross country. 

Repeat 1-3X

1. Overhead Squat
2. Lunge Jump
3. Hip Thrust (right)
4. Hip Thrust (left)
5. Plie Jump
6. Down Dog Push-up
7. Dips
8. Leaning Plank
9. Plank Press
10. Bridge
11. Frogger
12. Heel Tap Abs
13. Hip Lift/V-Up
14. Elbow Tap Side Plank (right)
15. Elbow Tap Side Plank (left)

Tuesday, August 27, 2013

15 Minute Sculpted Body Home Workout

Hi Everyone!

This was my workout tonight (and last night). I had planned to film this workout yesterday, but my internet connectivity issues were frustrating me so I saved filming for today. 

I really liked this workout because it's a full body challenge. I used a lot of compound movements to increase the challenge. I used two twenty pound dumbbells, but you can do this as a body weight routine, or with light weights, soup cans, or even milk jugs. 

I posted another weekly workout plan: Weekly Home Workout Plan. So check that out if you like to have a schedule. 

Enjoy the workout!

Repeat 1-3X, 10 reps per exercise

1. Squat Tap
2. Weighted Crunch Tap
3. 1 Leg Squat (right)
4. 1 Leg Squat (left)
5. Weighted Temple Tap
6. Curtsy Lunge Twist
7. Romanian Deadlift
8. Bent Over Row
9. Chest Press
10. Extend and Curl

Monday, August 26, 2013

Weekly Home Workout Plan

Hi Everyone!

I had such great feedback from last weeks workout plan (Exercise and Multi-Tasking: Weekly Workout Plan) that I decided to do it again this week. 

This weeks plan is well rounded, and includes 6 days of work, and 1 day of rest. Remember to listen to your body. Some weeks I take 2 days of rest because my body needs it. Rest days are just as important as working days. :) 

Enjoy this weeks workout plan!

Monday: Hotel Room Workout: Full Body

Tuesday: Exercise Tummy Tuck: No Surgery Required

Wednesday: 15 Minute Body Weight Interval Workout

Thursday: Guns and Glutes

Friday: Power Interval Workout with Treadmill (body weight options available)

Saturday: 23 Minute Yoga Fitness Flow

Sunday, August 25, 2013

Full Body Shaping Workout: No Equipment

Hi Everyone!

Today's workout is a full body, low impact workout. 
 It can be repeated up to 3 times, and combined with your cardio of choice. The video and workout breakdown are below. 

For some Cardio options:
15 Minute High Intensity Cardio (body weight HIIT)
15 Minute Cardio Cut-up (body weight HIIT)

Other great options include, jump rope or heading outside for a walk or run. 

Enjoy the workout! There will be a new one today!

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Dive Bomber
2. Side Bicycle (right)
3. Side Bicycle (left)
4. Heel Press
5. Boat Ankle Cross
6. Warrior 3 Pull (right)
7. Warrior 3 Pull (left)
8. Shoulder Tap Push-up
9. Leg Series (right)
10. Leg Series (left)

Saturday, August 24, 2013

Running is a Building Process, NOT an APP

Running is a Building Process, NOT an APP
By Jesse Bender

Running is a building process. You do not simply add a running APP to your device and think you can clock a 15 min 5k (with or without your car). You find where your beginning base is and you build upon it….by RUNNING.  Every single person has different running capabilities. You find your base and you strengthen that level of endurance bit by bit to reach YOUR goals. Once you accept that you must build yourself towards your running goals, then you’re mentally ready to handle the challenges that you’ll face as a runner.

 How do I find my base? You find your base by running (preferably with someone else during the beginning stages for safety-sake) a shorter distance; say 1-2 miles (4-8 laps on a 400 meter track) or go for about 10-20 min on a treadmill. 

When you run, make sure the pace is easy enough on you that you could carry a conversation. Pay attention to how you feel every step of the way! If you feel overwhelmed and need to walk…guess what you future running badd-arse, WALK! DON’T LET YOUR PRIDE DECIDE!!!!  Switch between walking & running to accomplish the distance. You can try the 50/50 technique to build-up  Do NOT try to compete with someone else! This is all about YOU!  Finish the distance, and if you have a heart-rate monitor by golly-gee use it use it use it use it!! When you see how you feel at the end of the run, you can now establish your base.

Your next few weeks will be focused on building that endurance to handle the mileage. “Ok, what the heck does that mean?” It means, do NOT focus on running sprints just yet.  During your beginning phases to BUILD, work on building your endurance to be able to RUN as much of a goal distance. For instance,  if you are going to be running a 5k in 2 months but, you’ve never ran more than an aisles-length  at Wal-Mart to grab the last box of Cracked-Pepper Triscuits, then use that first month to build your running-endurance to be able to run for 3.1 miles. Again, if you NEEDED to walk at any point during the race, JUST walk! Running is a building process, so aim to complete a 5k without walking for your Next race! Back to the point, each week (using that first day 1-2miles or time on a treadmill as your basis) incorporate some days to run for shorter distance and some to run longer until you’ve reached running for a full 5k.

Running is a constant building process. Whether this is your first running plan or if you are getting back into the sport from a 10 year hiatus, it doesn’t matter. The rules remain the same for EVERYone! Find you base, build up that base, and keep challenging yourself to go further & faster. Please, feel free to message us about any running questions/comments/concerns/ideas! We LOVE to meet new people and help them reach fitness goals! See you at, and on Facebook at Team Bender and Melissa Bender Fitness !!! 

Wednesday, August 21, 2013

Quick 100 Rep Butt Lift Workout

Hi Everyone!

This was my workout tonight. It's a quick 100 Rep Butt Lift Workout. This workout will tone your tush from every angle! It's a great one for getting more definition and lift. I followed it up by running 1200 meters, resting 1 minute, and running 400 meters. The total run was only 1 mile, but I was working hard the entire time. 

I ran the 1200 at a 6:30 min/mile pace, and the 400 at a 6 minute/mile pace. The goal was to get my heart rate up doing multiple sprints at a pace that is faster than my race pace. This helps to find out what your limit is. I haven't been running much lately (that's going to change!) I am excited to watch those times drop back down again. 

Enjoy the workout! Don't forget to check out my one week workout schedule: Weekly Workout Schedule for a Busy Lifestyle.


10 reps per exercise

1. Burpees
2. Romanian Dead-lifts (lowered position)
3. Plie Squats
4. Burpees
5. Warrior Dead-lift with Arabesque
6. Warrior Dead-lift with Arabesque 
7. Burpees
8. Curtsy Lunge Kick (right)
9. Curtsy Lunge Kick (left)
10. Burpees

Repeat 1-3X

Tuesday, August 20, 2013

30 Minute Yoga Flow

Hi Everyone,

Last night I needed to get in a nice soothing stretch/workout, so I did this yoga flow. It felt great to stretch out and do some yoga. :) 

I love the glow I feel after a yoga workout. It's a combination of calm and energy. Studies have shown that people who practice yoga tend to be more in tune with their body. They recognize their bodies signals such as hunger and sickness more accurately than those who don't practice yoga. 

When performing a yoga flow it's important to focus on all aspects of the movement. Try to be present in the moment, and in tune with what you are experiencing. The practice of yoga can be very similar to meditation in that you learn to focus on what you are experiencing. 


Sunday, August 18, 2013

Exercise and the Multi-tasking: Weekly Workout Schedule for a Busy Lifestyle

Multi-tasking has become a way of life for many of us. To-Do list items can out number hours of the day. When you have more obligations than time what falls by the wayside? For many of us it's exercise, nutrition and sleep. Three things that are vital to our well being, yet often get pushed aside as unnecessary expenditures of our energy. I have created a one week workout schedule for those times when we are to busy to fit it in. This is a well rounded weekly workout plan. 

Lately, fitting in my workouts has been tough. I have had plans to film workouts, but with buying a house, moving, helping my mom move, helping to plan my sister's baby shower, throwing a baby shower, working full time, having family and friends in from out of state, and blogging (among other things) my plans haven't always been successful. 

My plan is to film 5 new workouts this week. If for some reason I am unable to film, I will be doing whichever workout is on this schedule for the day. This way, time is not an excuse for missing a workout. This schedule is tough, but effective.  

This is a weekly workout schedule that fits into a busy life style. It's good to have a plan to fall back on. :)



Quick Sexy Stomach Workout

Improve Your Rear View

Target Area: Arms

Got Sweat? Full Body Fat Burn

25 Minute Home Yoga Flow

Thursday, August 15, 2013

Running: Warm-Up, Cool-Down, and Strengthening

Hi Everyone!

Today Jesse is taking us through his pre-run warm up routine. He demonstrates the different movements that he uses with the cross country team he helps coach. He also shares some post run stretches, and core exercises to improve your running form/speed. 

Gambit didn't want to miss a photo op. :)
This is really great information to help keep you injury free. Jesse is my running inspiration. He is incredibly talented and knowledgeable about the sport, yet despite his athletic prowess he remains humble. He helped coach me to a love of running. Check out: Running Made Me Cry...How I Became a Runner.

If you have running questions let us know! Post them in the comments below or on facebook


Wednesday, August 14, 2013

Belly and Booty Workout

Hi Everyone!

This was my workout last night. Jesse and I followed this one with a 30 minute run outside. With this workout I targeted muscles from every angle of the glutes and core. To achieve true strength with great aesthetics you need to work the small and large muscles.

You don't want to create strength in one area, while neglecting another. Neglect can lead to skeletal adaptations and uneven strength, which can wreak havoc on your alignment. 

Keep the focus on form, and using the appropriate range of motion for each exercise. :)

Enjoy the workout!

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Plank Jacks
2. Side V-Up/Hip Lift
3. Side V-Up/Hip Lift
4. Side Kick Stand (right)
5. Side Kick Stand (left)
6. Bow Heel Press
7. Heel Tap Abs
8. Plank Cross Pulse (right)
9. Plank Cross Pulse (left)
10. Temple Tap Abs

Monday, August 12, 2013

15 Minute Cardio Sweat: HIIT Body Weight Workout

Hi Everyone!

It felt so good to get in a hard workout today! Being off my normal workout schedule has been both frustrating and motivating, because now I am raring to go! This was a tough workout to start getting back on track with, but it was just what I needed. This is a major fat burner, that also focuses on creating lean muscle.
I did one round for reps (20 reps per exercise, 100 High knees, 60 Mountain climbers), and then filmed the video interval style. It was challenging, and I loved every second of it. 

We are getting settled into our new house! 

I hope you all enjoy the workout,

Max Reps 50 seconds, 10 seconds rest between exercises

1. Mountain Climbers
2. Jump Squats
3. High Knees
4. Lunge Jumps
5. Russians
6. High Knees
7. Frogger
8. Plie Jumps
9. High Knees
10. Hip Thrust (right)
11. Hip Thrust (left)
12. High Knees
13. Pendulum Hop
14. Burpee
15. High Knees

Wednesday, August 7, 2013

Cool Melon Smoothie: Healthy Delicious Fruits and Veggies

This smoothie is as delicious as it looks! It's refreshing, tasty and sweet. It's also something you can feel good about drinking. I have been having fun experimenting with some different variations of this smoothie. I can't decide which one is my favorite!

1/2 Fresh Cantaloupe, (medium, cubed)
1/2 Fresh Honeydew Melon (medium, cubed)
3 Cups Fresh Spinach (I used a spinach, bok choy, and swiss chard mix)
1 Cup Fresh (or frozen) Peaches (also delicious with mango or pineapple)
1 glass of ice cubes 

*Optional: For a creamier smoothie add 1 Scoop Vanilla Protein Powder. Jesse loved the taste, but prefers a creamier texture, and the protein made it just right for him. 

-Combine all ingredients in the blender until smooth, or until desired consistency is reached.

I have watermelon sliced and ready to try out tomorrow. This smoothie uses fruits with a high water volume, which assists with hydration and weight loss. This smoothie can also help reduce bloating. :) 


Left: Fruit & Veggie Smoothie, Right: Fruit, Veggie, Protein Smoothie

Tuesday, August 6, 2013

Stability Ball Workout

Hi Everyone!

This was my workout last night. I had fun switching it up and using a stability ball. It was a nice (and challenging) change. 

We are still trying to get unpacked and get settled in so I only had time to go through this workout once. It can be repeated if you have more time. :) 

If you don't have a stability ball don't worry, you can perform the majority of these movements with your own body weight. The stability ball does add an extra element of challenge to your balance and core. 

I hope you enjoy the workout! The video is below.

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Squat and Stretch (dumbbell optional)
2. Hip Lift
3. Butt Pull
4. Decline Crunches
5. Bridge
6. Side Crunch (right)
7. Side Crunch (left)
8. Butt Lift
9. Reverse Crunch
10. Leg Lift

Sunday, August 4, 2013

Tight Stomach Toning Workout

Hi Everyone!

I hope you're ready for a tummy toning workout, because this one is tough! This workout uses all of the muscles of your core, and will help sculpt your abs. I planned on pairing this one with a run, but we are still moving into our new house, and the timing just didn't work out yesterday. 

We still have no internet connection, but I am hoping that get resolved today! We are continuing to get settled into our new home. I didn't have my lights here yet, so if the video gets a bit dark at times I apologize. 

I hope you enjoy the new space! :)

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*If the plank variations are to difficult, an alternative option is to hold a static plank. Choose a length of time that is challenging for you. As you build strength with correct form you will be able to progress to the more difficult variations. 

1. Crescent Plank (right)
2. Crescent Plank (left)
3. V-up/Hip Lift
4. Side Plank Leg Lift (right)
5. Side Plank Leg Lift (left)
6. Toe Tap Situps
7. Slow Mountain Climber
8. Knee Drop Plank
9. Boat Twist
10. 1/2 Burpee (no pushup)