20 Minute Hard Body Full Length Workout

Hi Everyone!

Getting this workout uploaded has been a long process, but here it is! (Finally!) This workout was actually a lot harder than I expected. As you will see in the video I was dripping sweat everywhere after going through it once. 


Also, a thunderstorm cut our run short, so instead of doing a 3.5 mile run, we only did 1.5 miles. 


I am about to film tonight's workout, hopefully it won't take as long to upload. Enjoy this one!

Melissa



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


1. Lunge Jump
2. Temple Tap Abs
3. Ninja Double Jump
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Triple Reach
7. Hip Drop Reach (right)
8. Hip Drop Reach (left)
9. Hip Lift
10. Curtsy Lunge

Sweat Yourself Strong Workout

Hi Everyone,

This is the workout I did today. I was talking to my friend, Rose, today and I mentioned to her that I can watch youtube videos through my directv. She has directv and didn't realize that was possible. It makes following along with my workout videos very simple, so I thought I would mention it today :) 

I thought today's workout was a lot of fun, and I hope you agree. Feel free to let me know what you think in the comments below. 

Also, a few changes will be coming to my website soon. I am going to add a Yoga tab with more yoga workouts, update all of the current tabs with the newer videos, and add a tab for the guests I have had featured. Don't forget, the website is going to be www.benderfitness.com permanently. It's re-directing right now, but get used to typing it! 

See you tomorrow!

Melissa

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

Repeat 2X

1. Jumping Frog
2. Squat Twist (right)
3. Squat Twist (left)
4. Heel Tough Plank
5. Mountain Climber (timed)
6. Heel Tap Reach Abs
7. Bicycle
8. Dive Bomber/Up-Down Dog
9. Back Kick (right)
10. Back Kick (left)
11. Sumo Pushups
12. Side Squat Jump

15 Minute Body Sculpting Workout

Hi Everyone!


My workout for the day is posted below. I filmed it full length tonight. :) It was challenging, and I got super sweaty throughout. This is a full body workout, but I really felt it in my abs/core. This is definitely one that I will be repeating! 


I went through the entire workout twice. It took me about 15 minutes each time (so 30 minutes total). 


For dinner Jesse and I tried something new. We made a green curry grilled eggplant, and grilled chicken. It is absolutely delicious! I will be repeating this dinner soon so I can take pictures and share the recipe. :)


Enjoy the workout, and have a great night!


Melissa




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

Repeat 2X

1. Squat Jump
2. Down Dog Abs (right)
3. Squat Lift
4. Down Dog Abs (left)
5. Curtsy Lunge
6. Plank Heel Press (right)
7. Plank Heel Press (left)
8. Oblique V-Up (right)
9. Oblique V-Up (left)
10. Scissor
11. Plank Extensions
12. Frog Abs

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. We still have to finish our fieldwork, but it was great celebrating the fact that we are almost done with our Master's degree. :) 

Today I ran 3.6 miles, and then I did this workout. Yesterday I didn't have time to get in a workout. We had a delicious brunch at my sister's house, a celebration/awards ceremony at the school, and a BBQ at my other sister's house. I did get to play some whiffle ball though! 

I made some baked eggplant the other day, and it turned out delicious! I will be sharing the recipe.  Does anyone else have any eggplant recipes they really like? Please feel free to share! 

Melissa





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

Repeat the round 3-4 Times

1. Lunge Jumps
2. Oblique Drop (right)
3. Oblique Drop (left)
4. 3 Part Abs
5. Side Plank Pushups

Get Fit, Tight, Toned At Home Workout

Hi Everyone,

This was my workout yesterday. I only ended up going through it once, instead of twice like I planned. I had more upload issues with this video so that stole my additional workout time! I did get in my run. I did 30 minutes of cardio at a comfortable pace. That was about 3.65 miles. 

I really liked this workout. I think I may go through it one more time today, and also create a new workout of the day. 

Jesse and I have a graduation party at the school today, and we walk at graduation tomorrow! It's been a busy weekend already!

See you later today with another workout. Hopefully the next one has a more timely upload! Also, I will be sharing a delicious baked eggplant recipe that I made last night so be sure to check back!

Melissa

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

1. Burpee
2. Runners Lift (right)
3. Runners Lift (left)
4. Hydrant Extension (right)
5. Hydrant Extension (left)
6. Plank Elbow Reach (with or without stability ball)
7. Heel Tap Abs
8. Plank Elbow Reach
9. Bridge Pulse
10. Chatarunga Updog Pushup

Kick Start Your Workout

Hi Everyone, 

This was my workout last night. I had upload issues, but it finished uploading while I was at work today. :)

This workout has tons of kicks. It's great for your legs, butt, and core. It's a dynamic workout that will activate your entire body. Have fun with it! 

Time for me to get to tonight's workout!
Melissa



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

Repeat 2-3X

1. Side Kick (right)
2. Side Kick (left)
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Standing Leg Lift (right)
6. Standing Leg Lift (left)
7. Back Leg Lift (right)
8. Warrior Leg Lift (right)
9. Back Leg Lift (left)
10. Warrior Leg Lift (left)
11. Round Kick (right)
12. Round Kick (left)
13. Jump Kick (right)
14. Jump Kick (left)
15. Tricep Kicks (alternate legs)

10 Minute Full Length Ab Workout

Hi Everyone!

Tonight's workout is a 10 minute, interval, ab workout. You're going for maximum number of reps during each 50 second interval, with only 10 seconds of rest in between each exercise. 

When I got home from work Jesse and I went for a 5.65 mile run. We kept it at a comfortable pace the whole time, but our route was very hilly. Around here no matter where you run there's an uphill. :)

Jesse cooked us a delicious dinner. 

We had baked salmon, with a thin slice of brie cheese on top, over fresh baby spinach, served with steamed green beans. It was amazing!

Have a wonderful evening and enjoy the workout! Share your reps! I would love to know how you did. :)

Melissa

All Levels: Maximum Number of Reps in each 50 second interval, with 10 seconds of rest in between. Always listen to your body. If you need a break take one, but if you can keep going give it your all!

1. High Knees
2. Core Lift
3. Elbow Lift
4. Oblique V-Up (right)
5. Oblique V-Up (left)
6. Side Kick (right)
7. Side Kick (left)
8. Mountain Climber
9. Heel Tap Abs
10. Hip Lift

If you're up to it repeat!

If you don't want to run, but you want to get in some cardio do this workout:

HIT 15 Min Cardio Cut Up Full Length

Hi Everyone!


This workout is actually from last night. I had upload issues yesterday, and my beautiful niece's birthday party to attend so I couldn't spend all day at the computer waiting for this video to finish. It's here now though! 


I thought this one was a lot of fun! I love these quick tough workouts, that burn a lot of fat, but you can always fit it in your day. Also, you can double it up if you have time. Do them one after another, or split it up and do one in the AM and one in the PM.


I did it twice in a row, and Jesse joined me for the second round. I was super sweaty by the end of it! 


There will be another workout later today, so be sure to check back. 
Melissa




All Levels: Max reps during each 50 second interval. 10 second rest break in between each exercise. 


I went through this workout twice in a row. My reps in in parenthesis next to each move. (Round 1 reps, round 2 reps). I didn't talk at all during the second round, so for the most part my reps increased. 


1. High Knees
2. Ninja Jumps (8, 12)
3. Walking Pushups (15, 15)
4. Jump Kick (right) (25, 30)
5. Jump Kick (left) (25, 32)
6. 3-Way Jumps (7, 8))
7. Bicycle (47, 42)
8. Hip Lift Touch (13, 20)
9. Temple Touch Abs (24, 32)
10. Lunge Kick (right) (15, 21)
11. Lunge Kick (left) (15, 22)
12. Warrior 3 Squat (right) (19, 25)
13. Warrior 3 Squat (left) (25, 29)
14. Rotating Plank (15, 18)
15. High Knees

Working for a Sexy Body Fat Burn

Hi Everyone,

This is the workout I did last night. It took a while to upload so I am posting it early this AM before I head to work. :) 

This is a good fat burning workout, there is cardio in between each rep. Be sure to give this workout your all, and repeat it if your body can handle it!

Today is my long work day (7:30 am to 11 pm) so there won't be a new video tonight, but there will be new workouts tomorrow and Sunday. 

Enjoy! Push hard and get sweaty!
Melissa



Beginner: timed exercises 30 seconds, 10 reps
Intermediate: 45 seconds, 15 reps
Advanced: 60 seconds, 20 reps
(jump rope and high knees are both timed). 

1. Jump Rope
2. Heel Touch Squats
3. High Knees
4. Bulgarian Split Squat (right)
5. Jump Rope
6. Bulgarian Split Squat (left)
7. High Knees
8. Decline Pushup with ball
9. Jump Rope
10. Ball Pull In (Hamstring Curl)
11. High Knees
12. 3-Part Abs
13. Jump Rope
14. Cheek to Cheek Plank
15. High Knees

Hard Bombshell Body Workout

Hi Everyone!

Today's workout video is below. You will notice that I have linked two videos. I did the cardio from part 1 of the Bombshell Body Workout. I split it into 2 parts, 5 minutes before the Hard Bombshell Body Workout, and 5 minutes after. If you're feeling super energized, and want the extra cardio go through the whole video twice. I didn't have enough time today, but I think it would have felt great! 

The breakdown for both videos is below. 

This week has been super busy for me so fitting in workouts has been a bit of a struggle, but I have been making time. :) There will be another new workout tomorrow. Enjoy the new moves!
Melissa



Cardio Burst: Bombshell Fat Burn Workout (first 5 minutes, max reps during each interval)

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
Repeat 1-2X

1. Triangle Hip Press
2. Side Plank Drop (right)
3. Side Plank Drop (left)
4. Hopping Lunge (right)
5. Hopping Lunge (left)
6. Core Control Abs
7. Leg Series (right)
8. Leg Series (left)
9. Warrior 3 Squat
10. Sideways Toe Reach

Cardio Burst: Bombshell Fat Burn (5-10 minutes. Video below)



Max reps during each interval. 

1. High Knees
2. Mountain Climbers
3. Low Jacks
4. Russian Kicks (I actually switched it to froggers because they are harder for me)
5. Squat Jump

Gambit likes working out with us! He is doing Sideways Toe Touches too!

5 for 5 Workout

Hi Everyone! 


Tonight's workout is here. :) This workout is different than most of my workouts. I made it to focus on toning, while maintaining flexibility. I went through the entire workout 5 times, so it took 25 minutes. The video is full length so you can adjust it to your level of fitness. If 5X is too much, you don't have to go through it that many times. 


It's not a super high intensity workout, but by the end you should be nice and sweaty! Give each move everything you've got, and focus on form. 


Tomorrow night expect a high intensity workout!
Melissa



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


1. Up/Down Dog (Dive Bombers)
2. Squat Pulse
3. Toe Touch
4. Chair Pulse
5. Rotating Plank


Repeat 5X for a total of 25 minutes. 

Total Body Workout

Hi Everyone,

Get ready to sweat with today's workout! It's another full body home workout routine, no equipment required. I tried to film outside today, but it was really loud, and a bit too bright for the camera, so I moved inside half way through the workout. 

Another reminder, the website will be moving to www.benderfitness.com so please get used to typing that in whenever you come to my page. :)

Have a great day!

Melissa

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

Repeat 1-3X

1. High Knees (timed)
2. Frogger
3. Oblique V-Up (right)
4. Oblique V-Up (left)
5. Mountain Climber (timed)
6. Back Lunge Lift (right)
7. Back Lunge Lift (left)
8. Ninja Knee Tap
9. Side Plank Leg Lift (right)
10. Side Plank Leg Lift (left)
11. Jump Squat
12. Bridge Leg Lift (right)
13. Bridge Leg Lift (left)
14. Jump Kick (right)
15. Jump Kick (left)
16. Heel Tap Abs
17. Side Jump Pushups

Tummy Fat Blaster

Hi Everyone,

I am back! I have been super busy this week, putting in lots of running mileage. It's been gorgeous and hot this week. I did some trail running, a nice 7 mile loop, and our normal 3.5 mile run. 

This week I am planning more home workouts/videos. So be sure to check back! 

Also, another reminder my website name is changing: www.benderfitness.com or www.melissabender.com will soon be the only way to access this site, so please get used to typing in that address. Also, if you enjoy the workouts be sure to subscribe on my blog and/or youtube page. 

Enjoy the workout tonight! There will be a new one tomorrow. 

Melissa



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

Warm-up: Jump Rope 5 Minutes

1. Burpee
2. V-up/Crab Reach
3. Low Jack Frog Jump
4. Oblique Drop with Elbow Touch (left)
5. Oblique Drop with Elbow Touch (right)
6. Temple Tab Abs
7. Weighted Pushups
8. Warrior 3 Lift (right)
9. Warrior 3 Lift (left)
10. Sumo Squat

Repeat: 2-3X

Cool-Down: 5-15 minutes Jump Rope

Strong and Tight Body Workout

Hi Everyone,


Tonight's workout was tough! I actually did the exercises in a different order than I filmed in the video. When I went through the workout I did it by section: cardio, arms, butt/hamstrings, and abs. In the video I switched up the rounds so that each section had one exercise from each round. Either way it will be effective. :)


I also did a 3.5 mile run outside. It was the same loop as yesterday, but I talked to Jesse the entire run and it took 31 minutes, and 31 seconds. I needed to do a more relaxed run after doing this workout!


There will be a new workout video tomorrow. 
See you then,
Melissa





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


As Filmed:


Round 1:
1. Jumping Jacks
2. Reverse Pushups
3. Kettlebell Swings (alternating arms)
4. V-Up with Ball


Repeat 3X


Round 2:
1. High Knees Jump Squat
2. Dips
3. Romanian Deadlift
4. Ball Rotation


Repeat 3X


Round 3:
1. Jump Rope (timed)
2. Decline Pushups with Ball
3. Resistance Band Leg Extension
4. Bicycle Abs (timed)


Repeat 3X


How Jesse and I did the workout tonight:


Round 1:
1. Jumping Jacks
2. High Knees Jump Squats
3. Jump Rope (timed)


Round 2: 
1. Reverse Pushups
2. Dips
3. Decline Pushups with Ball


Round 3: 
1. Kettlebell Swing
2. Romanian Deadlift
3. Resistance Band Leg Extension


Round 4:
1. V-Up with Ball
2. Ball Rotation
3. Bicycle (timed)


Round 1