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!

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  • 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




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      • 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
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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.

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