Sunday, November 30, 2014

Standing Lower Body Workout: 20 Minute Workout for Butt, Thighs and Calves

Hi Everyone!

Today's workout is focused on the lower body and the core. The entire workout is completed in standing position. Cardio Bursts are incorporated throughout the workout to increase the intensity and fat burn. 

As always, focus on form with each exercise. To achieve the maximum benefit you want to complete the movement in the full range of motion and with the appropriate body mechanics. If you aren't sure if you're doing a movement right ask a friend to look at your form, or take a photo of you doing an exercise so you can see your own form. 

I hope you enjoy today's workout!

You can also find me on FacebookInstagram or Twitter. Use @BenderFitness or #BenderFitness to show me your workouts!

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 Rounds of 30/50. 
Cardio: Jump Rope, Rope-less Jumping or High Knees. 

1. Warrior III Squat (right)
2. Warrior III Squat (left)
3. Chair Twist
4. Sumo Squat
5. Twisting Sumo Squat (right)
6. Twisting Sump Squat (left)
7. Pendulum Squat
8. Warrior Heel Press (right)
9. Warrior Heel Press (left)
10. Forward/Backward Lunge (right)
11. Forward/Backward Lunge (left)
12. Side Lunge (right)
13. Side Lunge (left)
14. Goddess Reach
15. Chair Balance

Warrior 3 Squat 
Chair Twist
Sumo Squat 
Twisted Sumo Squat
Pendulum Squat
Warrior Heel Press
Forward/Backward Lunge
Side Lunge
Goddess Reach 
Chair Balance

Lean Muscle Fat Blast and Jump Rope Workout

Hi Everyone!

Today's workout has two parts (both videos are below). I started off with a 6 minute Jump Rope cardio workout/warm-up. If you want to maximize your benefits during a workout you should always warm up. 

Jumping Rope is also a great stand-alone workout. Check out: Health Benefits of Jumping Rope. You can always add jump roping before or after any workout. I don't talk about it enough, but you should always warm-up and cool-down to optimize the benefits of your workout. You will be able to complete the workout at a higher intensity, and increase the benefits of your metabolic system if you are warmed up. Stretching should be completed post-workout. 

Part 2 of the workout is a Lean Muscle, Fat Blaster. It's a great workout for building strength and definition, while simultaneously burning away fat. It's a HIIT workout, so push during each 50 second interval, and rest for 10 seconds between exercises. Remember to always listen to your body, and work at your own pace. If you are just starting out don't be discouraged if it's hard. Write down what you are able to do the first day, and make your goal to improve on that each time you do the workout. 

I was supposed to get a new workout posted yesterday, but I took the day off instead. It was an exhausting work week for me, plus I picked up extra work hours yesterday and I just didn't have the energy. I will be getting the new workout posted today. 


 Repeat: 1-3 Times

Repeat: 1-3 Times

1. Burpee
2. Lunge Kick (right)
3. Lunge Kick (left)
4. Plank Lift to Down Dog
5. Table Kick (right)
6. Table Kick (left)
7. Russian Kick Push-up
8. Pendulum Squat
9. Monkey Jump Push-up
10. Lunge Twist

Thursday, November 27, 2014

Calorie Torching Home Workout

Hi Everyone, 

Happy Thanksgiving to all of my American friends, and Happy Thursday to everyone else!

This is a throwback Thursday workout to start your Thanksgiving off right! I will be posting a brand new workout this evening. Jesse and I go to two Thanksgivings (his family and my family), so we won't have enough time to get in our workouts until tonight. 

Typical calorie consumption on Thanksgiving day is around 4500 calories. Most of the caloric intake doesn't happen during the sit down dinner, but from snacking, drinking, and going back for more throughout the day. 

During the Holiday's it is very important to stay on track with your workouts. As you get busier with family, friends, shopping, work and shorter days it can be tough, but if you stick with it your body will thank you. As someone who works in a rehabilitation facility I can tell you that my patients and their families love to drop by with cookies and candies during the holiday season as a way of saying "Thank You" for helping their loved ones re-gain their independence. 

It can be difficult to stay on track when you are busy and constantly surrounded by easy access to sweets. I find that the more consistent I am with my workouts the less sugar cravings I have. A second piece of pie just doesn't sound as good when I know that I already put in a hard workout to keep my body strong and healthy. 

Try to get rid of the mindset of "earning" extra calories. You don't have to earn food. Food is your bodies fuel. The higher quality the fuel, the better your body runs. 

What do you do to stay on track during the holiday season? Tell me in the comments below or on Facebook, Instagram or Twitter


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

Click the link to get your own Gymboss Interval Timer!

If you want to do intervals instead of reps set your Interval Timer for 12 rounds of 10/50.  

Repeat 1-3X

1. Jumping Jacks
2. Lunge Kick (right)
3. Lunge Kick (left)
4. Jump Up
5. Jump Squat with Heel Tap
6. Reverse Crunch
7. V-Up Toe Reach
8. Rocking Reach Through
9. Supergirl Pushups
10. Round Kick (right)
11. Round Kick (left)
12. Mountain Climber (100)


Tuesday, November 25, 2014

Jump Rope and Butt Sculpt: 15 Minute HIIT Workout

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! Check back because I will be sharing a brand new workout. :)

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

PPS My sports bra is from and you can get 15% off with the code BenderFitness at checkout. 

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

Sunday, November 23, 2014

20 Minute Plank, Push-up & Burn: Workout to Burn Fat and Sculpt Abs

Hi Everyone!

I hope you're ready for a new workout (the video is below)! This was a fun, but challenging set. I created this workout to focus on strengthening the core and burning fat. This routine will also work your arms, chest and back. 

Every other exercise is a plank or push-up variation. If you are still working on building to a full push-up you can do the plank variation of the movement. For example, for the toe touch push-ups you can choose to skip the push-up (or perform it from your knees), alternating the plank position with the toe reaches. 

It is worth building up to the push-up! Push-ups are one of the best workouts you can do to strengthen your core. Just make sure you use appropriate form. It's better to do two full push-ups with good form and then switch to plank, than to do 10 push-ups with incorrect form. 

Remember, there is always a way to modify a workout to make it work for you. If it is challenging for you it is working. If it gets easy, it's time to increase the intensity. 

I went through this workout 1X today, and paired it with a 5.5 mile run outside. I haven't been running lately (the cold weather has had a negative effect on my running motivation), but I want to start incorporating running back into my routine. I loved running the half marathon last month, and I want to build my training base up and do another one. 

I am also continuing to work on my flexibility. I shared the photo below on my Instagram page. I am practicing my splits supported with the dip station to help maintain my alignment. I am also doing them unsupported, and practicing on both sides. Why do splits? It is great for your hip, hamstring and groin flexibility. It also helps relieve sciatica. Splits can help improve your posture, and the bio-mechanical alignment of your hips, which impacts your efficiency during all other exercises and decreases your risk of injury. 

One Week Progress. Split Practice. 

I hope you enjoy today's workout! Get ready to work up a sweat!
PS You can check in with your progress  on FacebookInstagram or Twitter. #BenderFitness or @BenderFitness 

PPS You can find my sports bra here: and get 15% off with the code BenderFitness at checkout. 

Equipment: Gymboss Interval Timer set for 15 rounds of 30/50. 
My cardio of choice was jumping rope, but you can also choose High Knees. 

1. Toe Touch Push-ups
2. Side Plank Knee/Lift (right)
3. Side Plank Knee/Lift (left)
4. Reverse Plank Leg Lift
5. Criss Cross Plank
6. Elevator Plank (right)
7. Elevator Plank (left)
8. Dive Bomber
9. Windshield Wiper Plank
10. Plank Jack Push-up
11. Knee Drop Plank
12. Supergirl Push-up
13. Heel Press Plank (right)
14. Heel Press Plank (left)
15. Rotating Push-ups

Repeat 1-3X

Toe Touch Push-Ups:
Start in Plank Position. Reach your right hand back to touch your left foot, while lifting the hips.
Return to Plank position, complete a push-up.
Repeat on Opposite Side.
Video Tutorial here: Toe Touch Push-Up

Side Plank Knee/Lift:
Start in Side Plank. Lift the leg (as you would in a jumping jack).
Bring the Knee in Toward your Chest.
Return to starting position. Complete all reps on the right, and then repeat on the left. 

Reverse Plank Leg Lift:
Start in a reverse plank position. Lift the hips to form a straight line from heels, to hips to shoulders.
Place hands below shoulders.
Hold this position, or increase the intensity by alternating leg lifts.
Keep the hips lifted and core tight throughout each exercise. 

Criss-Cross Plank:
Start in plank position. Bring the right knee in toward the left elbow.
Keeping the knee forward transition it toward the left elbow.
Return to plank.
Bring left knee in toward right elbow, and then across to the left elbow.
Continue to alternate sides. 

Elevator Plank:
Start in plank position. Bring your right knee in toward your right arm.
Move your knee up and down from wrist toward arm pit.
Keep the core strong and engaged though out the exercise.
Repeat on the other side. 

Dive Bomber:
Transition from Plank to Down Dog Position.
Bend both arms and sweep the chest toward the floor.
Allow the hips to follow as you push forward to Up-Dog.
Bend the arms to return to starting position and repeat. 

Windshield Wiper Plank:
Start in Plank Position (on forearms or extended arms).
Alternating legs, take a step out to the side, and return to plank position. 

Plank Jack:
Start in plank position.
Jump Both Feet out as you would in a jumping jack.
Hold Plank or add a push-up.
Return to starting position and repeat.
Video Tutorial Here: 
Plank Jack

Knee Drop Plank:
Start in a forearm plank with hands clasped.
Form a straight line from heels, to hips to shoulders.
Keep the hips in the same position and bend the knees to just above (or lightly touch) the ground.
Keep the core strong and tight.
Return to starting position and repeat. 

Supergirl Push-Up:
Start in Plank.
Reach Right Arm and Left Foot toward opposite walls.
Return to Plank. Optional: Complete a push-up.
Return to plank.
Reach Left Arm and Right Foot.
Repeat, alternating sides. 

Heel Press Plank:
Start in a Forearm Plank.
Bend Right Knee, Flex the Foot, and Press your Heel to the Ceiling.
Continue to pulse and press.
Complete full cycle, and repeat on the opposite side. 

Rotating Push-Ups:
Start in Plank Position with feet hip distance or slightly wider apart.
Complete a Push-Up (optional).
Rotate into a right side plank, coming onto the sides of the feet.
Reach the left arm up toward the ceiling.
Return to Plank.
Complete Push-Up
Continue to alternate sides. 

Saturday, November 22, 2014

Great Lower Body Sculpt and Shape Workout: Home Workout for Butt and Thighs

Hi Everyone!

I think you're going to enjoy the challenge of today's Lower Body Workout. This one uses some great moves to sculpt and shape the lower body from every angle. To get the best results both functionally and aesthetically it's important to create muscular balance in your body and strengthen all of the supporting muscles. These exercises are super effective for toning, strengthening and sculpting. 

I also filmed a bonus lower body challenge move, which is probably my favorite lower body exercise. You can find the link here: Warrior Split Squat Challenge.

I have a new workout to share, and I will be posting it today. :)

See you later with another new workout!

PS You can check in with your progress  on FacebookInstagram or Twitter. #BenderFitness or @BenderFitness 

1. Plie Squat Press
2. Down Dog Cross (right)
3. Down Dog Cross (left)
4. Side Lunge Lift (right)
5. Side Lunge Lift (left)
6. Runners Lunge Kick (right)
7. Runners Lunge Kick (left)
8. Leg Series (right)
9. Leg Series (left)
10. Forward Fold Stretch

Repeat 1-3X

Plie Squat Press: Turn Toes Out.
Plie Squat until thighs come to parallel.
Press through the heels to lift and press the weight toward the ceiling. 

Leg Series: Keep the Hips Lifted through the Exercise.
Lift the Leg Toward the Ceiling.
Drop the hips toward the floor and then lift pressing through the foot.

Runners Lunge Kick.
Start in a Runners Lunge Holding a Weight in front of your forward foot.
Bend the elbow to lift the weight to your shoulders.
Press through the front heel to lift to standing position.
Kick the back leg in front of you.
Return to starting position. 

Thursday, November 20, 2014

Quick and Fun 16 Minute Home Workout

Hi Everyone!

This is a great workout for Throwback Thursday! I like this one, because it has some fun moves that I need to bring back for some new workouts. 

If you're not sure how to complete the new exercises be sure to watch the video to learn proper form. 

You can repeat this workout up to 3X, and it's a good one to pair with some cardio. I am teaching a yoga class tonight, so I will try to get a new video uploaded this evening. Sometimes class nights get hectic and I run out of time, so we will see what happens!

Don't forget to check in on FacebookInstagram, or Twitter to let me know how you're doing! I have been seeing some great check in posts!

Have fun!

Equipment: Gymboss Interval Timer set for 16 rounds of 10/50. 

1. Push-up Jacks
2. Frogger to Chair
3. Inner Thigh Squeeze (right)
4. Inner Thigh Squeeze (left)
5. Prone Heel Press
6. Knee Cross Plank to Side Plank (right)
7. Knee Cross Plank to Side Plank (left)
8. Side Lunge Curtsy (right)
9. Side Lunge Curtsy (left)
10. Bridge Hopper (right)
11 Bridge Hopper (left)
12. Wide Leg Plank Crunch
13. Twisting Lunge (right)
14. Twisting Lunge (left)
15. Pendulum Plank (right)
16. Pendulum Plank (left)

Tuesday, November 18, 2014

Quick Workout: Arms, Abs and Butt

Hi Everyone!

I have a new workout for you!

During this workout I did High Knees as my cardio of choice, but you can substitute jumping rope or an alternate cardio if you prefer.  I repeated this workout 4X. The video below was filmed during my fourth time through the workout, and I was definitely starting to get tired. 

These are the actual workouts that I do to stay in shape. When you see me sweat, struggle, and breath heavy it's because I am working hard. I think it's important to share the struggles. 

Workouts should challenge you! If they don't, it's time to push harder or modify what you are doing (remember the high knees with weights in my Sweat Burn Sculpt: 18 Minute Workout? That's one way to increase the intensity.)

Don't be afraid to push yourself. If you need a break during the workout, take one and get right back into it as soon as you are able. I mentally kept track of my reps and tried to beat my number of reps for each exercise when I repeated the rounds. It's a good way to motivate yourself to keep moving. 

I hope you enjoy the workout!

PS Don't forget that you can find me on FacebookInstagram or Twitter. The posts are a great way to stay motivated and on track. :)

My pants today are from and you can get 15% off with the code BenderFitness at checkout. 

Equipment: Gymboss Interval Timer set for 12 Rounds of 30/50. 
*30 Seconds Cardio, 50 Seconds Max Reps*

Repeat 1-4X

1. Slow Pushup or Plank
2. Leg/Hip Lift
3. Lunge Jumps
4. Tricep Push-Ups (right)
5. Side Plank Hip Lift with Elbow Tap (right)
6. Burpees
7. Tricep Push-Ups (left)
8. Side Plank Hip Lift with Elbow Tap (left)
9. X-Jumps
10. Walk the Plank
11. Alternating Side Plank Leg Lifts
12. Tuck Jumps