Wednesday, December 31, 2014

20 Minute Yoga Flow & Stretch

Hi Everyone!

Happy New Year's Eve! I am still fighting off a cold so I took yesterday off. I want to be in tip-top shape for my HIIT the New Year Hard Fitness Challenges! I will be sharing new workouts and completing the challenge with you. For an idea of what the workouts will be like you can check out my Original DietBet Challenge Workouts: Here!

It is not to late to sign up for the challenge: You can join up to two weeks in, but I recommend starting as early as possible for the most time to hit your goal. Weigh-in starts tomorrow, and the game officially starts on January 3rd. 

This workout is a yoga flow and stretch. It's quick (20 Minutes), but it felt great to do some yoga. 

With yoga (and any exercise) it's very important to listen to your body. You want to challenge yourself, but you never want to bounce in any poses (for example trying to touch your toes: reach as far as you can, but don't bounce up and down to stretch further). 

Also, your balance can vary from one side of your body to the other. I have better balance standing on my right foot than my left. Everyone is different. Challenge yourself. 

I included an inversion in this routine. In the video I talk about supporting the pose through your arms. You do not want to put pressure through your head. If you don't have the strength to do this yet keep building up to it. 

If you have uncontrolled or poorly controlled high blood pressure, neck problems (herniated disks, etc), or glaucoma skip the headstand. 

Health is more important than attempting to do a yoga pose or exercise. :)

Enjoy the workout!

Monday, December 29, 2014

Jumping Body Toner: 25 Minute Workout

Hi Everyone!

I am fighting off a cold today, and I want to be in tip-top shape to bring you brand new workouts for my HIIT the New Year Hard Fitness ChallengesThis is a fun and challenging throwback workout! I took the day off to rest and recover. If you aren't fighting off a cold you can try this workout. 

Jump Rope helps tone the muscles of the lower body, while also providing great cardiovascular and fat burning benefits. The benefits of jumping rope are comparable to the benefits of running in many ways. If you want to read more about the benefits of Jump Rope click here

If you don't have a jump rope you can complete Ropeless Jumping, High Knees, Jumping Jacks or cardio of your choice. 

When you jump rope you want to focus on keeping your arms bent at a 90 degree angle and maintaining a pace that challenges you throughout. Land from toe to heel, and don't worry to much if you step on the rope. The more you practice the better you will get. Just get right back into it as quickly as you can. 

I hope you enjoy this workout!  

I hope you guys are gearing up for my up-coming Challenges for 2015! You can read more about them here: HIIT the New Year Hard Fitness Challenges


PS You still have time to sign up for my DietBet Challenge for a chance to win $ and Prizes while losing weight and getting a jump on those New Year's resolutions.  You can sign up here: 

Gymboss Interval Timer set for the Stopwatch function. This workout took me 25 minutes. 

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

1. Leg/Hip Lift
-Cardio (50 Jumps over Jump Rope or alternate cardio of choice)
2. Lunge Jumps

Repeat 3X

1. Side Plank Elbow Tap with Hip Lift (right)
2. Side Plank Elbow Tap with Hip Lift (left)

Repeat 3X

1. Side Scissor
2. Frogger

Repeat 3X

Sunday, December 28, 2014

20 Minute Abs & Arms Workout: HIIT

Hi Everyone!

Today's workout is focused on Abs and Arms. I utilized a lot of Planks and Pushups, because they are two of the best exercises you can do for your core. 

I repeated this workout twice. The first time through I did it without cardio intervals, and the second time through I added 30 seconds of high knees between each exercise. Today I filmed my second time through the workout, and I was definitely feeling tired as I went through it. 

I found the non-cardio interval version to be more challenging because I really focused on getting in maximum reps on each exercise. For the second round, the high knees gave my abs and arms a break in between each exercise, with the bonus of adding an extra cardio burn into the workout. 

I also announced my up-coming Challenges for 2015 today! You can read more about them here: HIIT the New Year Hard Fitness Challenges

Enjoy today's workout!

You can also find me on FacebookInstagram or Twitter.  :)

*Fit Fashion: Top and Pants are from and you can get 15% off with the code BenderFitness at checkout. 

Click the link to get your own Gymboss Interval Timer!

Set Interval Timer for 15 Rounds of 30/50. 
*If you choose to go through without the cardio set your timer for 15 rounds of 10/50. *

1. Spiderman Pushup
2. Scissor
3. Superman
4. Mountain Climbers
5. Side Plank Leg Lift (right)
6. Side Plank Leg Lift (left)
7. Rotating Pushup
8. Heel Tap Abs
9. Heel Press Plank (right)
10. Heel Press Plank (left)
11. Angel Abs
12. Frogger
13. Superman Pushup
14. Cheek to Cheek Plank
15. Pushup Jacks

Repeat 1-3X


Spiderman Pushup
Scissor Abs
Mountain Climbers
Side Plank Leg Lift
Rotating Pushup 
Heel Tap Abs
Heel Press Plank
Angel Abs 
Superman Pushup
Cheek to Cheek Plank
Pushup Jacks

HIIT the New Year Hard: Fitness Challenges

Hi Everyone!

A new year is approaching, and for many of us that means fresh motivation to achieve our goals. 

My goal for the upcoming year is to be Healthy, Happy & Consistent. I believe that Health and Fitness make all aspects of life better, and I want to help more people achieve the goal of living a Healthy & Happy Lifestyle. 

How do you get from goals to results? You make a plan!

I am starting the year with 3 challenges. If you follow all three challenges you will be participating in a 12 week program. I will be posting brand new workouts through the duration of the challenge. 


-HIIT the New Year Hard: DietBet Challenge (
-Plus Bonus Instagram Daily Workout Move Challenge. You can find me on Instagram: @BenderFitness 

This month's focus is on losing fat, while maintaining lean muscle with a HIIT workout program. You have a chance to win money while losing weight by participating in the DietBet Challenge. The goal is to lose 4% of your body weight over the course of 4 weeks. Entry cost is $25 (if you hit your goal you get your $ back, plus some!). All of the winners who sign up at will split the pot. I will be posting (and participating in!) all of the workouts for the month. 

During my first DietBet Challenge there was $14,010 in the pot. Participants lost a combined 2,510 pounds. 

Dave's Results from my first DietBet Challenge
12 pounds lost.
The signs are a way to prevent cheating in the game. 


-Lean Muscle Building Challenge
-Plus Bonus Instagram Daily Workout Move Challenge

This month's focus is on sculpting Lean Muscle. Lean Muscle gives your body shape, improves your metabolism, and improves your overall health and fitness. Weight loss alone will not give you the results you want. Sculpting lean muscle will help you achieve a toned and fit look, while improving your strength and level of fitness.

Grab some dumbbells! You will need them this month!


-Lean & Sculpted: Healthy Habits Challenge

The focus this month is on continuing your workouts, and creating Healthy Habits to help you keep & continue to achieve the results you have worked so hard for. Health and Fitness isn't just participating in a challenge. It's about creating sustainable changes. 

I hope you join me in welcoming the new year with a focus on fitness, health and happiness! Plus 3-Months of New Workouts!

You can also find me on FacebookInstagram or Twitter.  :)

*Disclaimer: For hosting my Diet Bet Challenge I do get a portion of the jackpot. I always want to keep this site and my workouts free because I believe that everyone has the right to be healthy. That will never change. I want to make some upgrades to the website, our camera, and help offset some of the costs of running a blog. Participating in paid opportunities helps me to do that. I will never share or promote a product that I don't believe in and/or use personally. 

Saturday, December 27, 2014

10 Minute Intense Cardio HIIT

Hi Everyone!

Why wait for the New Year to re-focus on your heath and fitness? 

Today's workout is short, but intense! If you don't think you can get in an intense workout in 10 minutes, go through this routine (really pushing to get in max reps) and see if you are ready to change your mind. High Knees felt like a relaxing break compared to the other exercises!

Jesse went through this one with me, and plans on using it as an alternate workout to Hill Sprints if the weather is to bad to get outside. He found this workout to be cardiovascular-ly and physically challenging. That's saying a lot for a man who can run a Half Marathon in 1 hour and 16 minutes. 

I went through this workout 2X and paired it with a 26 minute run outside at an easy pace. 

Quick Reminder: My January HIIT The New Year Challenge weigh in starts on January 1st. If you haven't signed up for the challenge you can do that here:

You can find more information on the challenge Here

Have fun with today's workout!

You can also find me on FacebookInstagram or Twitter.  :)

Click the link to get your own Gymboss Interval Timer!


1. Heel Tap Jump Squat
2. Mountain Climbers
3. Lunge Jump
4. Russian Kicks
5. Runners Lunge Hop (right)
6. Runners Lunge Hop (left)
7. Low Jack 1/2 Burpee
8. X-Jump
9. High Knees
10. Burpee

Repeat 1-3X


Heel Tap Jump Squat
Mountain Climbers
Lunge Jump
Russian Kicks
Runners Lunge Hop: Part 1
Instagram Tutorial
Runners Lunge Hop: Part 2 
Low Jack Burpee
Instagram Tutorial

High Knees

Friday, December 26, 2014

Full Body Sculpting: 20 Minute HIIT

Hi Everyone!

I didn't have time to workout over the last few days. Christmas and Christmas Eve we spend with family, and there wasn't enough time to workout. I am super excited to workout today! You can check back later for a brand new workout, in the meantime you can try this one!

This workout is an intense 20 minute interval workout. I broke the workout up into four 5-minute rounds. Keep rest minimal between rounds, but be sure to listen to you body. It helps to have some water handy. I was dripping sweat like crazy during this workout!

This is a really great full body routine, with lots of compound movements to maximize fat burning and body sculpting all at one time.  

I will definitely see you later with a new workout!


You can also find me on FacebookInstagram or Twitter.  :)

Click the link to get your own Gymboss Interval Timer!

10 Seconds of Rest, 50 Seconds Max Reps
*5 Minutes Per Round
*Total Time: 20 Minutes

Round 1: Cardio Blast

1. Cross Jacks
2. Frogger
3. Russian Kicks
4. Lunge Jumps
5. High Knees

Round 2: Sculpted Arms, Shoulders and Back

1. Reverse Push-up
2. Dips
3. Plank Rows (with or without push-up)
4. Chair Curl
5. Decline Spiderman Push-up

Round 3: Toned Glutes and Legs

1. Squat Jump
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Box Jump
5. Burpee

Round 4: Tighter Core

1. Russian Twist
2. Hip Lift
3. Mountain Climbers
4. Temple Tap Abs
5. Knee Tap Plank Jacks

Repeat 1-3X

*Be Sure to Cool Down

Monday, December 22, 2014

Core & More Workout: 15 Minute HIIT

Hi Everyone,

Today is a core/cardio day. The workout video is below. 

My plan was to go through this workout 1-2X and pair it with 30 minutes of cardio. I actually missed the cardio portion. It was an exhausting day at work, and I procrastinated my workout when I got home. I ran out of time, but I am happy I still got in the core workout. 

During the holiday's it can be tough, but I try to be consistent with my workouts. Recently I have been having a lot of food allergy symptoms, so it is forcing me to re-focus on my diet. It is tricky during the holiday season, because I am eating more food prepared by others. When I cook at home, I can control what I am putting into my meals. 

I hope that you all enjoy the workout! 

PS: Workout Top and Pants are from and you can get 15% off with the code BenderFitness at checkout. The shoes are Brooks Glycerin.  

PPS: January is a weight loss challenge (, and in February I will be posting a Lean Muscle Building Challenge. 

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50

1. Burpee
2. Shoulder Tap Plank with Arm Extension (right)
3. Shoulder Tap Plank with Arm Extension (left)
4. Swaying Boat Pose
5. Pop-Up
6. Temple Tap Abs
7. 3-Way Knee Plank (right)
8. 3-Way Knee Plank (left)
9. Table Knee Tap
10. Mountain Climber
11. Reach Through/Hip Lift
12. Knee Cross Plank to Side Plank (right)
13. Knee Cross Plank to Side Plank (left)
14. Toe Tap Crunch
15. Burpee

Repeat 1-3X
Optional: Pair with 30 Minutes Cardio of Choice

Should Tap Plank: Part 1
Instagram Tutorial Here
Should Tap Plank: Part 2
Swaying Boat Pose
Instagram Tutorial Here
Pop-Up: Part 1
Pop-Up: Part 2
Temple Tap Abs
3-Way Knee Plank: Part 1
3-Way Knee Plank: Part 2
Table Top Knee Tap: Part 1
Table Top Knee Tap: Part 2
Mountain Climber
Reach Through/Hip Lift
Knee Cross Plank to Side Plank
Toe Tap Crunch: Part 1
Toe Tap Crunch: Part 2