Melissa Bender Fitness

Free workouts: HIIT, yoga, fitness, strength training, running, and healthy diet tips. This blog is meant to inspire others to improve their quality of life by making healthy decisions each day. I am an Occupational Therapist, Certified Yoga Instructor & Runner. I enjoy all aspects of fitness and don't believe in stagnation. These workouts are designed to include variety & keep you challenged. Get in the best shape of your life at home without ever getting bored!

Pages

  • Home
  • 30 Day Fitness Challenges
  • Recipes
  • Stretching, Warmups and Cooldowns
  • Beginner Workouts
  • Interval Workouts
  • Full Body Workouts
  • Cardio Workouts
  • Butt and Leg Toning Workouts
  • Ab Focused Workouts
  • Arm Workouts
  • Yoga
  • Guest Stars!
  • Healthy Life
  • About the Benders
  • Weekly and Monthly Workout Schedules
  • Bikini Competition Workouts: 12 Weeks
  • Workouts by Time (5-30 Minutes)
  • Workouts with Weights

Workouts with Weights




Theses workouts utilize dumbbells and/or free weights. Adding weights to your workout is a great way to increase the challenge and build lean muscle mass. 


Weights and Intervals: Full Body Sculpt in Under 20 Minutes

30 Minute Dumbbell Workout

Tabata Interval Training: Burn Baby Burn

Full Body Workout: Strengthen, Sweat and Run

Better Booty Workout: Glutes, Hamstrings, Thighs and Legs

Bonus Round: Dip Station and Weights

Slim and Sculpted Arms

Rock Solid Rear Workout

Love HIIT: 10 Minute Dumbbell Workout

Sweaty to Sculpted: 10 Minute HIIT

10 Minute HIIT Interval: Bikini Body Toning

15 Minute Sculpted Body Home Workout

Dancer Body Workout

10 Minute Bikini Toning Home workout

Weighted Weekday Workout

Low Impact 8 Minute Interval: Weighted Abs/Core

Low Impact: 8 Minute Interval: Lower Body

Booty Bump Workout

Lower Body: Shape and Strengthen

Power Yoga Sun Salutation

Lower Body Blast: Burn, Shape and Sculpt

Push It: Home Workout

Full Body Burn

Extreme Sweat: Full Body Home Workout

Improve Your Rear View




Email ThisBlogThis!Share to XShare to FacebookShare to Pinterest

No comments:

Post a Comment

Home
Subscribe to: Posts (Atom)

Translate

Popular Posts

  • Push It Home Workout
    Good Morning Everyone! This was my workout from last night. I am planning a new workout for later this afternoon, so be sure to chec...
  • 30 Day Workout Challenge: Day 29: Total Tummy Toning Workout
    Hi Everyone! This is Workout Day 29 of the 30 Day Workout Challenge ! This workout is all about toning the mid section. It was a toug...
  • 30 Day Challenge: Day 25: Improve Your Rear View
    Hi Everyone,  I have a brand new butt/lower body workout headed your way for the 30 Day Challenge . In the mean time this is o...
  • Bikini Prep/Body Sculpt: Workout 22: Leg and Core Toning Workout
    Hi Everyone! This was my workout last night. It's a full body workout, 1 round takes 15 minutes (feel free to repeat it for a long...
  • Exercise Challenge: Melissa Bender Fitness
    Hi Everyone, It has been an incredibly busy weekend! Jesse and I both had our graduation ceremony, and program celebration this weekend. W...
  • Love HIIT: 10 Minute Dumbbell Workout
    Hi Everyone! Today's workout is a quick, high intensity (HIIT) workout. In the video I say that my intervals are 50 seconds, with...
  • Tabata Interval Training Burn Baby Burn: Melissa Bender Fitness
    Hi Everyone, Tonight’s workout is fantastic, but I can’t take any credit for creating it. J That honor goes to personal trainer, Ronald...
  • Setting Goals for Success: Fitness and Life
    Hi Everyone! I have mentioned in previous posts that I have several goals for this year. As the New Year started I found myself thinki...
  • 15 Minute Cardio Sweat: HIIT Bodyweight Workout
    Hi Everyone! Happy Throwback Thursday! I hope you enjoy my throwback workout pick for the week.  This is a 15 Minute HIIT workout. ...
  • Day 16: 20 Minute Arms & Abs HIIT
    Hi Everyone! Welcome  to Day 15  of my  HIIT the New Year Hard Workout Challenge ! You can find my new Standing Abs & Thighs ...

About Me

Unknown
View my complete profile

Subscribe: Bender Fitness

Posts
Atom
Posts
All Comments
Atom
All Comments
Gymboss Interval Timers

Pin It!

Blog Archive

  • ▼  2015 (101)
    • ▼  April (13)
      • 12 Minute Leg & Arm Burnout HIIT: Bodyweight Workout
      • Legs & Core Workout: Body Weight Sculpting
      • BodyRock Bootcamp | Melissa Bender | Week 3 Workou...
      • Lean Muscle Stretch & Fat Burn: 20 Minute Home Wor...
      • The Sweaty Sixteen: 22 Minute HIIT Full Body Home ...
      • BodyRock Bootcamp | Melissa Bender | Week 2 Workou...
      • 4-Minute Lower Body Burn Workout & 10-Minute Cardi...
      • Core Workout On the Mat: No Equipment
      • Hands Free: Standing Lower Body Workout
      • Quick Core Challenge: Ab Workout
      • 4-Minute Standing Workout: Thighs & Butt
      • 4-Minute Standing Lower Body Workout & 10 Minute J...
      • Full Body Sweat: 15 Minute HIIT Body Weight Workout
    • ►  March (27)
    • ►  February (28)
    • ►  January (33)
  • ►  2014 (237)
    • ►  December (20)
    • ►  November (18)
    • ►  October (14)
    • ►  September (33)
    • ►  August (19)
    • ►  July (15)
    • ►  June (14)
    • ►  May (11)
    • ►  April (22)
    • ►  March (36)
    • ►  February (16)
    • ►  January (19)
  • ►  2013 (227)
    • ►  December (29)
    • ►  November (13)
    • ►  October (16)
    • ►  September (17)
    • ►  August (14)
    • ►  July (20)
    • ►  June (16)
    • ►  May (15)
    • ►  April (21)
    • ►  March (20)
    • ►  February (23)
    • ►  January (23)
  • ►  2012 (284)
    • ►  December (15)
    • ►  November (15)
    • ►  October (25)
    • ►  September (29)
    • ►  August (26)
    • ►  July (28)
    • ►  June (29)
    • ►  May (14)
    • ►  April (20)
    • ►  March (24)
    • ►  February (28)
    • ►  January (31)
  • ►  2011 (61)
    • ►  December (22)
    • ►  November (27)
    • ►  October (12)

Search This Blog

Check with your doctor!

Neither Melissa, Jesse nor anyone associated with Bender Fitness will be responsible or liable for any injury sustained while exercising at your home, gym or elsewhere. Consult a Doctor before starting any exercise program.

Bender Fitness, Melissa Bender, Melissa Bender Fitness. Picture Window theme. Theme images by Flashworks. Powered by Blogger.