10 Minute Stability Ball Workout: Full Body Workout Challenge: Part 2

Hi Everyone!

Get your stability ball ready! It has been a while since I have used the stability ball. It's a fun way to mix up the challenge and incorporate some different moves into your workout. 

Today is Part 2 of my 3 Part Full Body Workout Challenge. The workout schedule for this week is listed below. Day 4 is a rest day, and Day 5 combines all three workouts together for a 40 minute challenge workout. 

Day 1: Jump Rope Workout (Repeat 1-3X or Pair with Another Workout of Choice)
*Day 2: 10 Minute Stability Ball Workout (Repeat 1-3X, Pair with Jump Rope Workout 1X, or video of Choice)
Day 3: 20 Minute HIIT Fat Burn (Repeat 1-3X)
Day 4: Rest or Easy Day
Day 5: Jump Rope, Stability Ball & 20 Minute HIIT Workout (40 Minute Full Body Workout.)

Have fun with today's workout! 
Melissa

Gambit loves working out!

Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Stability Ball. 

1. Butt Pull
2. Thigh Squeeze
3. Single Hip Lift (right)
4. Single Hip Lift (left)
5. Superman Glute Lift
6. Back Extension
7. Prone Elbow Twist
8. Pike
9. Reaching Situps
10. Ball Pass

Repeat 1-3X
Pair with 10 Minute Jump Rope Workout.

Butt Pull: Part 1

Butt Pull: Part 2

Thigh Squeeze: Part 1

Thigh Squeeze: Part 2

Single Leg Hip Lift: Part 1

Single Leg Hip Lift: Part 2

Superman Glute Lift

Back Extensions: Part 1

Back Extension: Part 2

Prone Elbow Twist: Part 1

Prone Elbow Twist: Part 2

Pike: Part 1

Pike: Part 2

Reaching Situps: Part 1

Reaching Situps: Part 2

Reaching Situps: Part 3

Ball Pass: Part 1

Ball Pass: Part 2

Ball Pass: Part 3

Gambit took my spot!

Extreme Sweat Full Body Home Workout

Hi Everyone,

Today's workout is a tough one! I was super sweaty, and definitely felt like I worked my entire body. I went through the entire workout twice. I used my stability ball, and a kettle bell, but the workout can also be done with body weight only. 

Body Weight Modifications:
-Ball Pass: can be done with no ball, just be sure to count the reps the same way you would with a ball. 
-Chest Lift: can be done lying on the floor on your stomach with your toes pressing into the ground. Just your upper body, and squeeze your glutes, while keeping your hip bones in contact with the ground. 
-Ball Pull with Straight Legs: you can substitute Donkey Kicks or Frog Jumps for this exercise. I meant to demonstrate this in the video, but I got caught up and forgot. (sorry!) 
-Butt Lift and Tap: Lay on the floor on your stomach, hips touching the ground. You can rest your forehead on your arms. Lift your legs and feet so that your knees are off the ground and tap. You can do reps by lowering and lifting your legs, or do this as a timed exercise instead. 
-Split Squat: This can be done without weights, as a body weight exercise. 

Jesse and I are currently in Toronto. We are filming 10-Workouts for a 10 Week Series with BodyRock.tv. We are having a great time so far, and everyone has been wonderful! We have already filmed two challenging workouts. 

I have seen a lot of really excited and supportive comments regarding my collaboration with BodyRock. I have also seen some people are upset with my decision. I think there is some confusion regarding what I am doing with BodyRock. 

BenderFitness is still my blog. I am not going to stop posting workouts here. What you see every day when you come to my channel is what you will continue to see, and my workouts will continue to be free. I wrote the workouts that I am filming with BodyRock. I am wearing all of my own clothing that you normally see on my blog. 

I know what I am comfortable with, and what I am not comfortable with and I won't be crossing that line. Jesse and I have been treated with respect and kindness by Freddy and the whole BodyRock team. No one has asked me to do anything outside of what I normally do when I film workouts at home. I look forward to sharing the workouts I am filming here with all of you! I'm proud of the work that we are doing here, and I really think you are going to like this collaboration. It is a lot of fun for me to be filming in a new location and getting to focus purely on the workouts. 

Normally my schedule is: work 40 hours per week as an Occupational Therapist, teach classes 2 nights per week (Bootcamp and Yoga), do/film all of my workouts, and then process, upload, write and post everything on my blog. I absolutely love sharing my workouts with you and I have no complaints about the time that goes into it. This is my passion and I love helping people create healthy lives. It is really interesting for me to collaborate with other people who do what I do. 

When I get back home I will be filming more brand new routines! 

Hopefully, that puts some of your minds at ease! 

Enjoy the workout!
Melissa

Facebook, Instagram, or Twitter. 

Beginner: 10 reps, 30 seconds
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

Repeat 1-2X. I went through twice, the second time with no modifications. The first time through I started losing form on the decline pushups so I complete the last five without the decline. Remember, form is always number one! See my note above for modifications if you don't have a stability ball. 

1. High Knees (timed)
2. Ball Pass
3. Chest Lift
4. Ball Pull with Straight Legs
5. Butt Lift and Tap
6. Squat Jump
7. Side Plank Pushups
8. Tick Tock Abs
9. Mountain Climber (timed)
10. Split Squat (right)
11. Split Squat (left)
12. Decline Pushups

Quick Workout for a Tighter Tummy (Stability Ball)

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 10 rounds of 10/50 seconds and have your stability ball ready. 

1. Dead Bug
2. Ball Pull
3. Ball Pass
4. Pendulum Tap
5. Back Bend Situp
6. Butt Lift
7. Back Extension
8. Decline Spiderman
9. Alternating Leg Reach
10. Accordion Crunch

Repeat 1-4X

Hi Everyone!

Today's workout is focused on the core. Jesse and I raced in a Half Marathon yesterday, but I woke up feeling fantastic today. I wanted to give my lower body some time to recover from the run, so today's workout is focused on strengthening the core. 

A strong core is imperative to your form during all exercise, and helps keep your back strong and healthy. When working the core you always want to exercise all of the muscles, and utilize movements that challenge your body in every plane of motion. 

This workout utilizes a Stability Ball. I like the added balance challenge supplied by the ball, which adds an extra element to core workouts. If you don't have a stability ball, but still want to work your core today try this workout: 16 Minute Stomach Toning Fat Burn Workout. 

I hope you enjoy today's workout! See you tomorrow with a new one! I will also be filming my post-run stretching routine and posting my Half Marathon re-cap so be sure to check back. 

Melissa

PS You can find me on Facebook, Instagram and Twitter. Jesse also posts sneak-peek workout moves on his Instagram account here. 

PPS Workout outfit is from www.Affitnity.com. Bender Fitness followers always get 15% off with the code BenderFitness at checkout. Shoes are Brooks Glycerine. (Sorry no coupon code for the shoes!)

Round and Sculpted Butt Stability Ball Workout (15 Minutes)

Hi Everyone!

Today's workout uses a stability ball, and it is focused on sculpting and shaping a firm and round butt. If you don't have a stability ball most of these moves can be performed without a ball. The ball adds an extra dimension of balance, and muscle activation. It's good to change your challenges during your workouts. 

In the video I completed the Curtsy Lunge alternating sides, and repeated it 2X in a row. You can do it this way, or choose to repeat one side at a time. 

I went through this workout 1X and followed it by a 6.7 mile run outside with Jesse. On Sunday's I am starting to incorporate a longer run day to help progress my speed and build my blood volume. We kept the mileage at 6.7 because it was a very hilly course. We tried a new route today, and it was hillier than anticipated so we cut down the mileage a little bit to keep the effort the same. 

Remember to train smart and listen to your body!

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. 

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

1. Squat and Lift
2. Butt Lift
3. Ball Pull
4. Warrior Tap (right)
5. Warrior Tap (left)
6. Side Lift (right)
7. Side Lift (left)
8. Superman Lift
9. Leg Series (right)
10. Leg Series (left)
11. Curtsy Lunge (right)
12. Curtsy Lunge (left)
13. Balanced Prone Heel Tap
14. Goddess Squat Reach (right)
15. Goddess Squat Reach (left)

Repeat 1-3X

30 Day Challenge: Day 23: Core Galore

Hi Everyone!

Today's 30 Day Challenge Workout is all about the midsection! This is a stability ball workout, but I have also posted an equipment free workout option below. 

I like variety in my workouts, so it was fun to incorporate the stability ball into tonight's routine. Stability balls increase the balance challenge aspect of the workout, which in turn increases how hard your core works during each movement. Your stability and balance originates in the core. 

As soon as I finish writing this I will be hopping on the treadmill to get in 30 minutes (around 4 miles) of cardio. I am slowly building my running mileage back up to prepare for some races this spring and summer. I think it's about time I went for a new running PR. :)

In other news.....
My very first giveaway starts at midnight tonight! 

Enter for your chance to win 1 of 5 Gymboss Interval Timers. You can enter HERE: Gymboss Interval Timer Giveaway!

I hope you enjoy tonight's workout!

Melissa

PS I love feedback on how the challenge is going for you so be sure to check in on Facebook, Instagram orTwitter. 

 

Equipment: 
Gymboss Interval Timer set for 15 rounds of 10/50
Stability Ball

1. Low Ball Pull
2. 3-Way Situp
3. Butt Lift
4. High Ball Pull
5. Twist Crunch
6. Decline Pushup
7. Elevated Hip Thrust
8. Arch Tap
9. Ball Pass Hip Lift
10. Back Bend Situp
11. Butt Pull
12. Reverse Crunch
13. Decline Spiderman (right)
14. Decline Spiderman (left)
15. Ball Rotation

Repeat 1-3X

Alternate Equipment Free Workout:

All Levels: Max reps during each 50 second interval, 10 seconds rest between exercise. 

1. Right Plank Step
2. Left Plank Step
3. Up Dog/Down Dog
4. Bicycle Abs
5. Toe Tap Situp
6. Cross Plank (right)
7. Cross Plank (left)
8. Bicycle Boat
9. Temple Tap Abs
10. Knee Tap Plank Crunch

Repeat 1-3X

30 Day Challenge: Day 12: HIIT Body Workout (15 Minutes) Real Time

Hi Everyone!

Welcome to Day 12 of the 30 Day Workout Challenge! Everyone is doing a great job checking in on facebook, instagram and twitter. It is so wonderful seeing so many of you sticking to the workouts, and getting yourselves physically active for at least 15 minutes per day. 

Remember, it's never to late to make a healthy change in your life, so if you are just starting the challenge it's okay! 

Today's workout is a variation of the boot camp class that I taught on Tuesday. I switched things up a bit to keep it interesting and vary the challenge. Tonight I also taught a 60 minute yoga class. 

This is a link to a 30 minute yoga flow for anyone who needs a change of pace with some nice stretching: 30 Minute Yoga Flow. 

I hope you all enjoy today's workout! See you tomorrow for day 13. :)

Melissa

10/50 second intervals. 10 Seconds of Rest. 50 Seconds Max Reps. 

1. High Knees
2. Elevated Leg Series (right)
3. Elevated Leg Series (left)
4. Dive Bombers
5. Angel Abs
6. Heel Tap Squats
7. Pendulum Squats
8. Walking Push Ups
9. Russian Kicks
10. Lunge Jump Kicks
11. Rolling Elbow Tap Plank
12. Heel Tap Abs
13. Burpee
14. Heel Tap Plank
15. Ball Pull or Frogger

Stability Ball Workout

Hi Everyone!

This was my workout last night. I had fun switching it up and using a stability ball. It was a nice (and challenging) change. 

We are still trying to get unpacked and get settled in so I only had time to go through this workout once. It can be repeated if you have more time. :) 

If you don't have a stability ball don't worry, you can perform the majority of these movements with your own body weight. The stability ball does add an extra element of challenge to your balance and core. 

I hope you enjoy the workout! The video is below.
Melissa

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

1. Squat and Stretch (dumbbell optional)
2. Hip Lift
3. Butt Pull
4. Decline Crunches
5. Bridge
6. Side Crunch (right)
7. Side Crunch (left)
8. Butt Lift
9. Reverse Crunch
10. Leg Lift

Stability Ball Exercise Routine

Hi Everyone!

Today's workout is fun! This is a full body workout, using a stability (or exercise) ball. The balance required with a stability ball, adds an extra element of challenge to this workout. 

If you find it difficult to maintain your balance it's okay. With practice your core strength will increase, and you will find the different positions easier to maintain. 

For me the biggest challenge was holding the balance during mountain climbers on the ball. You can start by holding a plank, and work your way up to the mountain climbers. 

As always, focus on form, and utilizing the movement's full range of motion. 

Enjoy the workout!
Melissa

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

Repeat 1-3X

1. Mountain Climber
2. Butt/Hamstring Pull
3. Back Extension
4. Front Leg Lift
5. Back Leg Lift
6. Knee Pull
7. Bridge Press
8. Squat and Reach
9. Pike
10. Ball Pass

Endurance Building Fat Blaster Workout

Hi Everyone,

This is the workout that I did last night. It took a while to upload so I wasn't able to post it before I went to bed last night. (Remember, getting enough rest is just as important as your workouts!) So here it is now. As soon as I am done posting this, I will be filming my workout tonight. 

If you follow my facebook page you may already know my big news! I won Fitness Magazine's Reader's Choice Award! It was announced today, and I can't express how excited I am about this! I am now a finalist for the grand prize!

I wish that I could put into words what this means to me. The support I received in entering this contest was amazing and humbling. People went out of their way to vote, and share the link for other's to vote. Being in Fitness Magazine would be such a dream come true to me. I started this blog because I love fitness and health. I think it's the best gift you can give someone. The chance to share that is something amazing. So thank you. :)

Enjoy this workout. I will be posting a new one shortly! This workout incorporates cardio, before, after, and throughout. It will help optimize fat burning, while sculpting and toning all over. It's a full body workout. I really enjoyed it, and I repeated it twice. 

Melissa

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

Repeat 1-2X

Cardio: 1 mile, or 7-10 minutes of alternate cardio, such as jumping rope

1. Leg Series Right (with or without ball)
    30 seconds cardio
2. Leg Series Left
   30 seconds cardio
3. Ball Pull Abs or Frogger
   30 seconds cardio
4. Back Extension
   30 seconds cardio
5. Bulgarian Split Squat (right)
   30 seconds cardio
6. Bulgarian Split Squat (left)
   30 seconds cardio
7. Leg Raise Abs
   30 seconds cardio
8. 1 Leg Hip Thrust (right)
   30 seconds cardio
9. 1 Leg Hip Thrust (left)
   30 seconds cardio
10. Kettle Bell Swing
   30 seconds cardio

Cardio: 1 mile or 7-10 minutes of cardio of choice. 

Work It All Out Glute Bender-Take 2

Hi Everyone,

This is the workout I did last night. The video and breakdown is below. Yesterday was the one year anniversary of the day I started this blog. I have now uploaded 242 different workout videos, and shared the workouts that I have done to stay in shape for the past year. 

In honor of that anniversary I repeated the very first workout I ever shared. It's still a tough workout, but I did it on the advanced level, completing 25 reps of each exercise, and then I followed it up with one quick mile on the treadmill (6.5 min/mile pace, or 9.1 speed on the treadmill). 

A lot has changed in the past year, both in my life and my level of fitness. I have been working on posting monthly breakdowns of my workouts for the past year, to make everything easily accessible. The first four months of my workouts have been posted under a new tab: Weekly and Monthly Workout Schedules. You will be able to see all of the workouts I have done, in the order I did them. Or you can always mix and match as you see fit. 

Thank you to everyone who has joined me in improving your health and fitness this year. :)

Melissa

PS Right before my workout last night Gambit decided to dive, and hide under my mat. It was so adorable I had to share a picture!

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 25 reps

Original Glute Bender Video

1. Spiderman Plank Leg Lift (right)
2. Spiderman Plank Leg Lift (left)
3. Warrior 3 Squat (alternating sides)
4. Heel Tap Abs
5. Leg Series (right)
6. Leg Series (left)
7. Ball Leg Lifts
8. Butt Ball Lifts
9. Plie Jumps
10. Sumo Squat
11. Wall Sit Leg Lift (right)
12. Wall Sit Leg Lift (left)
13. Side Plank Hip Drop (right)
14. Side Plank Hip Drop (left)