Tuesday, March 31, 2015

Full Body Workout: Sweat & HIIT

Hi Everyone!

I am working on getting a new workout posted today! In the mean time you have a few workout options. You can follow the weekly schedule here: BodyRock BootCamp: Week 1. Or you can try this workout!

Today's workout will a full body, fat burning workout. I was dripping sweat like crazy today! As always, be sure to warm-up and cool down before and after the workout. 

This workout begins with a 5 minute Jump Rope Cardio Blast. Personally, I find jump rope very challenging. It's easier for me to run hard for 5 minutes, than it is to jump rope. It's important to challenge yourself. Push yourself to go at a challenging pace and get your heart rate up. Pushing your body to work in a variety of ways will make you stronger. If you don't have a jump rope you can simulate the movement. 

You can repeat this workout up to 3X. The last exercise I did was a Backbend Lift, but I also show an alternate option: Bridge Glute Squeeze. Only do the back bend if you are physically ready for it. Also, take your time getting up after this exercise, and march in place or do a cool-down between rounds to allow your blood pressure to adjust. 

Some people are prone to dizziness after quick positional changes. Always listen to your body and adjust accordingly. Marching in place, or doing cool down exercises can help your heart rate return to normal. 

When I filmed this workout I did one round, and followed it up with a 4.5 mile run outside with Jesse. 

I also posted my Avocado Egg Salad recipe HERE

Have a great day!

Fit Fashion: My one shoulder sports bra is from Affitnity.com, and you can get 15% off your entire order with the code BenderFitness at checkout.
Shoes are Brooks Glycerine. 

Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 Rounds of 10/50 seconds. 

 1. Jump Rope
2. High Knees Jump Rope
3. Skier Jump Rope
4. Jumping Jacks Jump Rope
5. Singe Leg Jump Rope (alternating)
6. Speed Skater Hop
7. Warrior Lift (right)
8. Warrior Lift (left)
9. Table Kick (right)
10. Table Kick (left)
11. Mountain Climber
12. Side Plank Heel Tap (right)
13. Side Plank Heel Tap (left)
14. Leg/Hip Lift
15. Backbend Lift or Bridge Glute Squeeze

Repeat 1-3X

***Be sure to cool down after the workout!***

Jump Rope
High Knees Jump Rope
Skier Jump Rope
Jumping Jack Jump Rope
Single Leg Jump Rope (alternating) 
Speed Skater Hop Part 1 (Alternating)
Speed Skater Hop (Part 2)
Warrior Lift
Table Kick
Instagram Tutorial Here: Table Kick
Mountain Climber
Side Plank Heel Tap
Instagram Video Tutorial Here: Side Plank Heel Tap
Leg/Hip Lift: Part 1
Leg/Hip Lift: Part 2
Glute Squeeze Bridge

Monday, March 30, 2015

Quick & Easy Avocado Egg Salad Recipe

Avocado Egg Salad Wrap Over Spinach

Everyone knows that creating a healthy lifestyle means more than just working out. It also means making healthy food choices. I cooked three simple meals today. For lunch I made Avocado Egg Salad. It's delicious, quick and easy.

This wrap also keeps me full! This meal provides a nice balance of nutrients, including protein, healthy fats, and carbohydrates.

Remember, food is fuel! Food is your energy source, and it is important to make sure you are getting enough of the proper nutrients to support your health and vitality. 

Protein and healthy fats keep you full and more satisfied throughout the day. Living healthy does not mean going hungry! 

Here is the recipe:  

Serves 3-4:

Egg Salad:
-6 Boiled Eggs
-1 Ripe Avocado
-Plain Greek Yogurt (Add until desired consistency/texture is achieved)
-Optional: Seasoning of Choice

  • Chop Eggs
  • Mix in Avocado
  • Mix in Greek Yogurt
  • Serve over fresh baby spinach leaves in a whole wheat wrap. 
The newest workout is here: Legs & Core Home Interval Workout: Low Impact

Fitness Fashion Sneak Peek: Leaf by Bellabeat

Hi Everyone!

This is a Fit Fashion Review for the brand new (not even on the market yet!) Leaf by Bellabeat. I get a lot of questions about different fitness trackers, so when I had the opportunity to review the Leaf I jumped on it. 

The app hasn't gone live yet (it will go live when the product debuts), but I got to trial the fashion side of the fitness tracker and I really liked it. It's nice to see a fitness tracker that is versatile, attractive and functional. 

Check out my review in the video below. If you are interested in getting on the e-mail list you can sign up and get the discount code here: http://midgam.me/1wMAwKg. I am looking forward to trying out the app when it is released!



Legs & Core Home Interval Workout: Low Impact

Hi Everyone!

Finally! A new workout! I am in San Francisco right now. I filmed today's workout with my fitness ambassador, Rose, from My Change for a Ten. She is working her way through my Bikini Prep Workout series, and is documenting her weight loss journey. 

She is progressing beautifully, and did a great job with today's workout! We were also joined by my friend, Nicole. Nicole made her directorial debut with today's workout, and then joined me for round two of today's workout. 

We will be filming a new workout today (hopefully this one doesn't take over 4000 minutes to upload!)

I cooked for all of us this morning and we had whole wheat tortillas, with eggs, spinach and tomato. I added some greek yogurt and hot sauce to mine to spice it up! It is important to support your workouts with healthy food choices. 

Have a Great Day & Enjoy today's workout! 

PS My Fitness Fashion today is from www.affitnity.com and you can get 15% off total purchase with the code BenderFitness at checkout. 

Nicole & Rose

Click the link to get your own Gymboss Interval Timer!

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

1. Wide Leg Knee to Elbow Cross
2. V-Up
3. Leg Series (right)
4. Leg Series (left)
5. Warrior 2 to Half Moon (right)
6. Warrior 2 to Half Moon (left)
7. Windshield Wiper Reverse Plank
8. Spiderman Plank
9. Rainbow Lunge (right)
10. Rainbow Lunge (left)
11. Deep Squat Kick (right)
12. Deep Squat Kick (left)
13. Cheek to Cheek
14. Hip Thrust (right)
15. Hip Thrust (left)

Repeat 1-3X
Optional: 30 Minutes of Cardio

Saturday, March 28, 2015

BodyRock Bootcamp | Melissa Bender | Week 1 Workout Schedule

Hi Everyone!

This is Workout #1 of my 10 Week Workout Series with BodyRock.tv. The video is posted below. 

For the next 10 weeks one workout per week will be released on Thursdays at BodyRock.tv and DailyHiit.com.  

I have been getting a lot of questions about how often to do this workout, and if it should be paired with other workouts. 

I have created a weekly workout schedule with some of my existing workouts that incorporates this workout. You can also do it in addition to the new workouts that I will be posting this week or incorporate it into your normal schedule. 

Let me know what you think of the workout! I hope you all enjoy it! I am currently en-route to San Francisco. I will be filming new workouts while I am there!

Have fun!

Week 1 Workout Schedule

Day 1: BodyRock BootCamp: Week 1- Repeat 1-4X

Day 2: 20 Minute Core Cardio Fat Burn HIIT- Repeat 1-3X

Day 3: Lower Body Low Impact Workout: Quite, No Jumping - Repeat 1-4X

Day 4: Full Body Standing Dumbbell Workout- Repeat 1-3X

Day 5: 20 Minute Yoga Stretch & Strength and/or Stretches to Improve Flexibility for Splits

Day 6: BodyRock BootCamp: Week 1 - Repeat 1-4X

Day 7: Rest

***If you would like to incorporate running into this schedule you can add 20-30 minutes of running to any workout day. Be sure to listen to your body and rest/decrease the number of rounds as needed. 

Click the link to get your own Gymboss Interval Timer!

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

Friday, March 27, 2015

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!

PS You can find me on FacebookInstagramTwitter 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

Thursday, March 26, 2015

Full Body Sculpting: 20 Minute Fat Burn HIIT

Hi Everyone!

Tonight's workout is an intense 20 minute interval workout. I broke this one 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 one that I will definitely be repeating. :) It's a really great full body routine, with lots of compound movements to maximize fat burning and body sculpting all at one time. 

I followed this workout by running a few easy paced miles. Easy pace means a pace you can comfortably carry on a conversation at.  

This is another throw-back workout. I am recovering from a bad stomach virus, but today is the first day that I am feeling back to normal. I will be trying a gentle workout tonight, and if my body responds well I will be back with a new workout tomorrow. 

Have fun with this one! It's a favorite of mine!


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

*Be Sure to Cool Down

Wednesday, March 25, 2015

On the Mat: Core Training for a Tighter Midsection

Hi Everyone!

I am still recovering from a stomach virus, so here is another throwback workout. This is a challenging mat based core series. This one definitely kept me working hard, and I struggled to keep form a few times during the movements. 

Remember, it's always better to complete the exercise with proper form, rather than doing more reps incorrectly. To really challenge your muscles you want the movements to be controlled throughout the full range of motion. 

When I filmed this workout my body was tired from running a half marathon on Saturday, and going to a climbing wall on Sunday. I enjoyed the challenge of this workout for both my strength and endurance. :)


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


HIIT: 50 seconds max reps, 10 seconds of rest between exercises. 

1. Leg Circle (right)
2. Leg Circle (left)
3. Rock the Boat
4. Side Crunch Toe Touch (right)
5. Side Crunch Toe Touch (left)
6. 3 Part Abs
7. Bicycle
8. Boat Scissor Twist
9. Super Swimmer
10. Tick Tock Abs

Repeat 1-3X
Gambit and Buffy <3 Workout Time!

Tuesday, March 24, 2015

Ultimate Body Weight Workout: Full Length

Hi Everyone!

I have been terribly ill with a stomach virus the last two days. This is actually the first time I have been well enough to even sit at the computer! This is an older workout. The reps and exercises are listed below. I will be back with new workouts as soon as I can, but I need to make sure my body is ready first. 

If you haven't tried the 21 Minute Full Body Workout: Total Body Sculpting be sure to try that one too. It's challenging!

This is the full length version of my Ultimate Body Weight Workout. A full length version of this video was requested on my facebook page. It is a great full body, fat burning workout. Intervals are incorporated throughout to maximize the fat burning, while also allowing you to build lean muscle mass. 

The workout was tough on me! It took me about 30 minutes to complete. I definitely have to work on my one leg squats, they used to be a lot easier for me. It's a good motivation to start putting them back into my workouts. 

I was able to go through this workout almost 2 minutes faster than my original time. I also added a twist to the oblique drops this time, so I could have gone through it faster if I stuck to the original variation. I was happy with my time. It shows that my level of fitness has progressed (even though the workout is still tough!) 

At the very end of the video, the camera went into "stand-by" mode, so you miss about two reps of the workout before it kicks back in for the last exercise. Technical difficulties are unavoidable sometimes. 

This is a more advanced workout. It can be modified based on your level of fitness. I wrote down my recommended number of reps below the video. Remember to build yourself up, and listen to your body. You will get stronger if you keep challenging yourself. 

Have a great day! I hope you enjoy the workout!

PS Fit Fashions are from: www.affitnity.com and you can get 15% off your total purchase with the code: BenderFitness at checkout. The shoes are Reebok Crossfit Nanos. 

 Ultimate Body Weight Workout 
 Beginner: 10 reps, 30 seconds timed exercises 
 Intermediate: 15 reps, 45 seconds 
 Advanced: 20 reps, 60 seconds 
 *Unless otherwise noted 

1.  Burpee (Beginner: 5, Intermediate: 8, Advanced: 10 reps) 
2. 1 Leg Jumping Pushups (Beginner: 5, Intermediate: 8, Advanced: 10 reps) 
3. High Knees (timed) 
4. 1 Leg Squat Right (Beginner: 5, Intermediate: 8, Advanced: 10 reps) 
5. 1 Leg Squat Left (Beginner: 5, Intermediate: 8, Advanced: 10 reps) 
6. Lunge Jump (timed) 
7. Mountain Climber (timed) 
8. Bow Pose Kicks/Prone Hamstring Curls (Beginner: 15, Intermediate: 25, Advanced: 30 reps) 
9. Jump Squats (timed) 
10. Runners Lunge to Balance/Warrior 3 (right) 
11. Runners Lunge to Balance/Warrior 3 (left) 
12. Pendulum Squat 
13. Oblique Drop (right) 
14. Oblique Drop (left) 
15. Plie Jumps (timed) 
16. Side Plank with Leg Lift (right) 
17. Side Plank with Leg Lift (left) 
18. 3 Part Abs 
19. High Knees 
20. Diagonal Lunge Reach 
21. Burpees (Beginner: 5, Intermediate: 8, Advanced: 10 reps)

Repeat 1-2X

This is the original tutorial: 

Sunday, March 22, 2015

21 Minute Full Body Workout: Total Body Sculpting

Hi Everyone!

I have a great workout for you today! This is a full body workout that incorporates weights and body weight exercises. It will help you burn fat, build lean muscle, and shape your entire body. 

In today's workout I used a 75 lb barbell. If you don't have a barbell, you can use dumbbells, or complete the exercises with body weight. If you don't have weights, but you want to increase the challenge you can find something around your house (water jugs, canned food, etc). If you get creative with your weights, tag me in your photos on Instagram or Facebook. It helps others come up with new ideas!

Today's Fitness Fashion is a sneak peek from Affitnity's newest line. One of the perks of being an Ambassador is getting the latest fashion before it's even released for sale! The other perk is that BenderFitness fans always get 15% off of their total purchase with the code: BenderFitness at check out. There are several other brand new styles that I can't wait to wear this week! It might sound silly, but new workout clothes motivate me to work out. 

Affitnity's website: www.affitnity.com

Let me know what you think of the workout! 


Click the link to get your own Gymboss Interval Timer!
Set your time for 18 Rounds of 30/50. 

1. High Knees
2. Diagonal Leg Cross (right)
3. Diagonal Leg Cross (left)
4. Scissor V-Ups
5. Mountain Climbers
6. Squat Jumps
-Squat & Press
7. High Knees
-Squat & Press
8. Chair Pose
-Squat & Press
9. Mountain Climbers
-Squat & Press
10. Crunch & Tap
-Squat & Press
11. L-Leg Lifts (right)
-Squat & Press
12. L-Leg Lifts (left)
-Romanian Deadlift
13. High Knees
-Romanian Deadlift
14. Tuck Jump
-Romanian Deadlift
15. Pushup to Side Plank
-Romanian Deadlift
16. Knee Drop Plank
-Romanian Deadlift
17. Mountain Climbers
-Romanian Deadlift
18. Frogger to Wide Leg Pushups

Repeat 1-3X
Optional: Pair with 20-30 Minutes of Cardio. 

Dead Lift: Part 1

Dead Lift: Part 2

High Knees

Diagonal Leg Cross: Part 1

Diagonal Leg Cross: Part 2

Scissor V-Up

Mountain Climber

Squat Jump: Part 1

Squat Jump: Part 2

Squat & Press: Part 1

Squat & Press: Part 2

Squat & Press: Part 3

Chair Pose

Crunch & tap: Part 1

Crunch & tap: Part 2

L-Leg Lift: Part 1

L-Leg Lift: Part 2

Romanian Deadlift: Part 1

Romanian Deadlift: Part 2

Tuck Jump

Pushup to Side Plank: Part 1

Pushup to Side Plank: Part 2

Pushup to Side Plank: Part 3

Knee Drop Plank

Frogger to Wide Leg Pushup: Part 1

Frogger to Wide Leg Pushup: Part 2