Full Body Sculpting: 20 Minute Fat Burn HIIT

Hi Everyone!

Tonight we had a family dinner (I can't turn down my mom's home cooking!) and Jesse had some stuff to take care of for work when we got home so I didn't get to film a new workout. 

While he was working I got in a great 3.1 mile run, and a 2 mile walking cool down. 

I shared a link on Facebook to this 20 minute HIIT workout for those of you looking for a challenging workout tonight. 

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 tomorrow with a new workout!

Melissa

You can also find me on Facebook, Instagram or Twitter.  :)

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

*Be Sure to Cool Down

Sweat and Sculpt Workout: 15 Minute HIIT

Hi Everyone!

I have another high intensity workout to share with you! This one had me working up a sweat, and pushing through the workout. As always, the goal is to push for as many reps during each 50 second interval as possible. 

I am planning to buy a new notebook and start keeping track of my reps again. I find that it's a good motivator, and whenever you repeat a workout it provides a great goal to "beat" your previous repetition record. 

Having that extra motivation can help you focus on pushing yourself through the whole workout. 

This workout is a great fat burner/metabolism booster. If you aren't ready for the push-up variations, you can hold a plank or complete the variations from plank position. As long as the modification you are doing is challenging you will get results. The goal of the workout is to move at a pace that is effortful and get your breathing and heart rate up. 

Have fun with this one!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.



Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50.  

1. Supergirl Push-up
2. High Knees
3. Hip Thrust
4. High Knees
5. Push-up Jack
6. High Knees
7. Hopper
8. High Knees
9. Russian Kicks
10. High Knees
11. Rotating (Sumo) Push-ups 
12. High Knees
13. Balanced Heel Press
14. High Knees
15. Shoulder Tap Push-ups

Jump Rope & Butt Sculpt: 15 Minute Workout (HIIT)

Hi Everyone!

I hope you're ready to sweat! Today's workout is a great fat burner that targets the lower body. This routine incorporates some of my favorite butt-lift moves. If you wanter a rounder, perkier derriere you will like this workout. 

In this workout I used two 20 pound dumbbells, a jump rope and a chair. If you aren't ready to add weight you can do this exercises with body weight only. If you want to add weight, but don't own any you can get creative and use a milk jug or other household items. If you are getting creative, just beware that the weight distribution will be different so it may be more challenging. 

For those of you without a jump rope you can do rope-less jumping, high knees or mountain climbers. Pick an exercise that will keep your heart rate going, and have you working up a sweat. 

I hope you enjoy today's workout! 

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. 

PPS My BFF Rose's next 10 pound weight loss charity donation (she sponsor's a different charity for every 10 pounds that she loses!) is a book drive for kids from Kindergarten through 5th grade. If you are interested in donating a book you can find the book drive information here: My Change for a 10: Charity Book Drive. 

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50.  

1. Jump Rope
2. Burpee
3. Jump Rope
4. Warrior Deadlift (right)
5. Jump Rope
6. Warrior Deadlift (left)
7. Jump Rope
8. Bulgarian Split Squat (right)
9. Jump Rope
10. Bulgarian Split Squat (left)
11. Jump Rope
12. Single Leg Sit to Stand (right)
13. Jump Rope
14. Single Leg Sit to Stand (left)
15. Jump Rope

Repeat 1-4X

Bucket List Experience: Skydiving! (with video!)

Do you have a Bucket List? If you don't you should make one. It is a great strategy for improving your life satisfaction and happiness. 

Having a list can help you make your goals a reality. They can be big or small. Crazy or mundane. It doesn't matter what you put on your list, as long as it's something important to you, that you want to do before you die. 

A Bucket List is a reminder of the things that are important to you. You won't feel like life is passing you by when you reflect on all of the experiences you have had (and are going to have!)

My bucket list is ever changing. I love adventures, life experience and travel. To me those elements are imperative to a happy life. 

Last weekend I got to cross Skydiving off of my bucket list. For my sister's birthday I wanted to do something exciting. I offered her a list of options, and to my delight she chose skydiving. Jesse and Jason didn't want to miss out, so the four of us embarked on our newest adventure. 

We went to SkydivePA for our jump. We all jumped tandem (attached to an instructor). My instructor's name was John, and he did a great job of making sure I knew what to expect each step of the way. He also took my photos/video as we jumped. The entire staff was friendly and knowledgable. If you're ever in PA and feel the urge to have a life experience you should check out SkydivePA.

I loved the Free Fall. It was amazing, fun and exhilarating. Once we were under the canopy it became surprisingly still and quite. It was serene and meditative. I had a feeling of complete calm and presentness that I associate with particularly zen running or yoga experiences. 

One of the major goals of yoga and meditation is to increase presentness and focus on the moment you are living in. During that time you exist in the moment, and have no worries about the past or future. That was my experience of skydiving. When you watch the video below you will see that I couldn't stop smiling.  I was so thrilled to be having that experience that I wanted to focus on every second of it. 

If you've ever though about Skydiving I highly recommend it. Everyone in our group loved it, and wants to go again. I would love to do the training classes. The word "Amazing" doesn't do justice to the experience. 

I hope you all enjoy the pictures and video! I'd love to hear what's on your bucket list. Post in the comments below or tag me on Facebook, Instagram or Twitter.

Melissa 

Post by Melissa Bender.

Intense Full Body Workout: Real Time

Hi Everyone,

It's Throwback Thursday so this is my throwback workout. I spent the evening at my sister's house, and she cooked me a great dinner (I posted a photo on Instagram). I am using today as a rest day, and I will be filming and posting a new workout tomorrow. 

For those of you who aren't taking a rest day, this is one of my older workouts. This one ends with a...push-up challenge. Are you up to 9 different variations of push-ups? If you are new to push-ups, or just building your strength, challenge yourself to completing as many push-ups with good form as you are able to. 

You can start out doing push-ups on your knees, and build up to a regular push-up. Once you have mastered that, progress to some of the alternate variations. With push-ups proper form is more important than the number of reps. One properly performed push-up is more effective than 5 with poor form. 

Enjoy today's workout! See you tomorrow!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. 




Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 16 rounds of 10/50.  

Plus, the 45 pushup challenge (9 different variations of pushups). (time will vary)

1. Heel Touch Squat Jump
2. High Knees
3. Forward Lunge Lift (right)
4. Mountain Climber
5. Forward Lunge Lift (left)
6. Lunge Pulse (right)
7. Russian Kick Up
8. Lunge Pulse (left)
9. Jumping Jack Plank
10. Heel Tap Abs
11. Toe Touch Situps
12. Hip Twist
13. Frogger
14. Side Plank with Elbow Twist (right)
15. Side Plank with Elbow Twist (left)
16. Pendulum Abs

Pushup Challenge: 5 reps of each style of pushup

1. Spiderman
2. Walking
3. Chatarunga
4. Leg Lift (right)
5. Leg Lift (left)
6. Jumping Jack
7. Rolling
8. Decline
9. Supergirl

Core Workout for a Tighter Tummy

Hi Everyone!

This was my workout last night. It's a quick core workout, but you will definitely feel it! This routine works the core from every angle, to strengthen and tone your mid-section. 

I incorporated exercises to pull-in the waist, and work the love handle area. The core is more than just the "six-pack." It includes your back and sides as well. 

Building strength through your core helps protect your low back, and provide postural alignment for everything you do. If you build a balanced core you can reduce back pain. As a bonus, the postural improvements can help re-align your hips and get rid of the "belly pouch" that many people notice in their low abs. 

I hope you enjoy this workout!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. 



Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 12 rounds of 10/50. 

1. Mountain Climber
2. Leg/Hip Lift
3. Burpee
4. Temple Tap
5. Side Plank Reach (right)
6. Side Plank Reach (left)
7. Angel Abs
8. Frogger
9. Bicycle
10. Reverse Plank Leg Pull-up
11. Boat Kick (Can-Can)
12. Pushup Jacks

Repeat 1-3X

Reverse Plank: Maintain a straight line from heels, hips to shoulders. 

Reverse Plank Leg Pull: Maintain Reverse Plank Position.
Once you are able to maintain Reverse Plank for 30-60 seconds add the leg pull.
Keeping the hips in the same spot, tighten the core to lift your leg.
Alternate sides. 

HIIT It, Sweat It, Sculpt It

Hi Everyone!

We had a busy (but fun!) weekend in the Bender household. Unfortunately I did not get to do any official workouts, but I stayed very active. I am looking forward to starting tomorrow off right with a new workout. 

In the meantime, this is a challenging workout that I did at the beginning of the year. 

One round of this workout takes 20 minutes. 

This workout can be performed with body weight, or you can increase the intensity by adding weights. 

I used a barbell (total weight 75 lbs), and two dumbbells (20 lbs each). Remember, the number one focus is always form. Choose a weight that you can use while consistently maintaining form, that is still challenging for you. When you are lifting or setting down your weights be sure to keep the core tight and the back straight. Always protect your back!

If you don't want to use a weight you can substitute cardio bursts of your choice during the 30 second intervals. Some great options are: jump rope, jumping jacks, high knees, mountain climbers or froggers. 

I hope you all enjoy the workout! :)

Melissa

PS This is one of the things that kept me busy this weekend. :) Skydiving was AMAZING!

Click the link to get your own Gymboss Interval Timer!

Repeat 1-3X
30 seconds Bear Complex or Cardio, 50 Seconds Max Reps.
1 Round=20 Minutes

(Equipment is optional: barbell or dumbbells for Bear Complex). 

*Bear Complex/Cardio
1. Superman
*Bear Complex/Cardio

2. Bear Crawls
*Bear Complex/Cardio

3. High Knees
*Bear Complex/Cardio

4. Temple Tap Abs
*Bear Complex/Cardio

5. Pendulum Hops
*Bear Complex/Cardio

6. Wall Climb
*Bear Complex/Cardio

7. Plyo Pushup/Shoulder Tap Pushups
*Bear Complex/Cardio

8. Chair Lunge
*Bear Complex/Cardio

9. Tuck Jump
*Bear Complex/Cardio

10. Bicycle
*Bear Complex/Cardio

11. Rotating Hip Drop
*Bear Complex/Cardio

12. Lunge Jump
*Bear Complex/Cardio

13. Sprinter Situp
*Bear Complex/Cardio

14. Wall Sit Leg Lift
*Bear Complex/Cardio

15. Lateral Mat Run

Butt Shaper Workout

Hi Everyone!

Are you ready to sculpt a strong, round booty? It's workout time! 

Today's workout is focused on the lower body (and the soreness of my glutes today speaks for how effective it is!) It also incorporates some great movements for strengthening your core at the same time. 

A strong core helps power your movements and preserve the proper biomechanics for all of the lower body exercises. 

The lower body exercises are designed to work your butt from every angle to lift and shape your backside. When combined with a healthy diet and enough sleep, exercises to sculpt your glutes are one of the most efficient ways of reducing (or eliminating!) cellulite. The large muscles of the lower body also burn a lot of calories, and can help you improve your metabolism and burn more fat all over your body. 

As always the workout is below!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. 

Click the link to get your own Gymboss Interval Timer!

This workout can be performed as a HIIT 15 round 10/50 workout.

I completed this workout for Reps. 

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

1. Lunge Kick Switch
2. Warrior Deadlift (right)
3. Warrior Deadlift (left)
4. Pretzel (right)
5. Pretzel (left)
6. Side Squat Lift (right)
7. Side Squat Lift (left)
8. Kneeling Side Kick (right)
9. Kneeling Side Kick (left)
10. Down Dog Hop (right)
11. Down Dog Hop (left)
12. Plie Jump
13. Prone Leg Lift (right)
14. Prone Leg Lift (left)
15. Goddess Heel Lift 

Repeat 1-3X

Yoga, Pilates, Bender Fitness: Workout Fusion

Hi Everyone!

Today's workout is a 30 Minute Yoga/Pilates/Fitness Fusion. The video is below. 

This workout style is great because it is challenging and it promotes both muscular strength and flexibility. This is a great full body workout that requires no equipment. 

Maintaining and improving flexibility and strength is important to injury prevention and muscular balance. People who are very flexible at times have difficulty holding positions like plank due to decreased strength in the muscles that support strong posture. People who focus only on strength often do so at the expense of flexibility and lost range of motion. 

Having a balance of both strength and flexibility will promote health and proper biomechanics, which will help you to maintain a healthy body. 

I haven't been doing as much yoga/stretching as I used to, and I have lost a lot of my flexibility. I want to re-incorporate yoga and meditation into my routine. I will write about the benefits of meditation (which are numerous!) If you have any questions please post them in the comments below or on Facebook. 

I love taking my workout outdoors. There is something rejuvenating about being surrounded by nature. 

I hope you enjoy today's workout!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. 

Plank and Burn: Jump Rope and Plank for Tighter Abs

 

Hi Everyone!

We had a busy weekend. I will be writing a blog post about the race I did yesterday. I am hoping to have time to film a new workout tonight and get it posted, but we have some things to take care of tonight so I have to be flexible with my time this evening. 

If I can't get it done tonight I will be filming it as soon as I get home from work tomorrow.

In the meantime this is one of my older workouts. I enjoyed this workout a lot, and I have wanted to repeat it. 

This workout alternates jump roping and 15 different plank variations to work the entire mid-section and back. Being able to do the plank with proper form results in more than just stronger abs, it also improves the strength and resilience of your low back. This helps prevent injury, and relieve low back pain. 

If you aren't sure if you have proper form ask someone, look at yourself in a mirror or have someone take your picture while you hold plank. 

Although this is an incredibly effective exercise, it is often performed inaccurately. 

During Leg Lift Plank don't allow the back to arch.
Maintain a strong core throughout the movement to support the low back
and activate the glutes. 

I hope you all enjoy this workout. Remember, if you don't have a jump rope you can substitute high knees or mountain climbers in between planks. 

Have fun!

Melissa

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 Rope
2. Right Side Plank
-Jump Rope
3. Left Side Plank
-Jump Rope
4. Chatarunga Plank
-Jump Rope
5. Rotating Plank (on the forearm)
-Jump Rope
6. Knee Drop Plank
-Jump Rope
7. Plank Jack
-Jump Rope
8. Elbow Tap Plank (right)
-Jump Rope
9. Elbow Tap Plank (left)
-Jump Rope
10. Leg Lift Plank
-Jump Rope
11. Plank Crunch
-Jump Rope
12. Side Plank Hip Lift (right)
-Jump Rope
13. Walk the Plank 
-Jump Rope
14. Side Plank Hip Lift (left)
-Jump Rope
15. Plank Step
-Jump Rope

Tight Butt and Thighs Workout: HIIT Fat Burn (15 Minutes=1 Round)

Hi Everyone!

Welcome to today's workout! I hope you are ready to work your lower body, and burn some fat. This workout had me sweating and breathing hard. Today, I can feel the workout in my inner thighs, hamstrings and glutes. :) I feel wonderful and even a little bit sore today from this workout!

I got a lot of flack on Facebook for my form during the Kettlebell Swings in the Instagram sneak peek video that I posted. I pride myself on using proper form so I am posting a link here to Prevention Magazine's article on proper form for the kettlebell swing.  You can find a great video tutorial here. 

I performed this movement with to much knee flexion which is actually a Squat and Swing. As you can see in the photo below, the focus is on moving the hips forward and backward, with limited knee flexion. 

I apologize for the inaccuracy. I will most certainly be working on my form with this exercise. 

Prior to completing this workout I did one mile at a challenging pace on the treadmill (6 minutes and 33 seconds). I am determined to improve my running speed this year!

Have fun with today's workout! It's a really good/challenging routine. :) 

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. 




Click the link to get your own Gymboss Interval Timer!
Set your timer for 10 rounds of 30/50.

*During Each 30 Second Cardio Interval complete the Kettlebell Swing, High Knees, Jump Rope or Ropeless Jumping.

-Cardio Interval
1. Jump Squat
-Cardio Interval
2. Warrior Kick (right)
-Cardio Interval
3. Warrior Kick (left)
-Cardio Interval
4. Pendulum Chair (right)
-Cardio Interval
5. Pendulum Chair (left)
-Cardio Interval
6. Plie Jump
-Cardio Interval
7. Runners Lunge Lift (right)
-Cardio Interval
8. Runners Lunge Lift (left)
-Cardio Interval
9. Table Leg Abduction (right)
-Cardio Interval
10. Table Leg Abduction (left)

Repeat 1-3X

10 Minute Standing Workout: Abs, Thighs and Butt

Hi Everyone!

This workout is done entirely in standing. If you travel a lot, or want to do a quick workout on the go a standing workout is perfect. Sometimes you want to workout in a location where you don't want to get down on the floor, and this is a perfect option. 

If you're a fan of standing workouts, you may also like my 10 Minute Standing Abs Workout and my Standing Workout for the Thighs, Hamstrings and Glutes. 

Have fun with this one! I found it challenging and I hope you do to. I incorporated some new moves that I think you will like. 

Prior to completing this workout I did a 4.87 mile run outside. Where I live it is impossible to do a run without running hills. Yesterday I shared a blog post on Hill Sprints. If you're a runner (or just looking for a super effective fat burning training technique!) check it out. 

See you soon!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. 




Click the link to get your own Gymboss Interval Timer!
Set your timer for 10 rounds of 10/50.

1. Standing Kick
2. Table Kick (right)
3. Table Kick (left)
4. Double Elbow/Knee Tap (right)
5. Double Elbow/Knee Tap (left)
6. Figure 4 Extension (right)
7. Figure 4 Extension (left)
8. 90 Degree Knee (right)
9. 90 Degree Knee (left)
10. Forward Fold Reach

Repeat 1-3X