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!
Hi Everyone, Jesse and I are leaving for Mexico today and I am not sure how the internet connection will be. I am planning on filming new workouts every day while we are there! If I am able to upload them this week I will. If not, check out the workouts listed below, and there will be plenty of new workouts when I get home. All of the workout titles should link to the original workout breakdown, and the videos are all posted below. This is a tough week of workouts, so be sure to adjust to your level, or change/add rest days as needed. In addition to this week's plan I am adding a workout challenge. Add 3-5 days of cardio. Aim for 20-30 minutes. Your cardio does not have to be high intensity. It can be walking, running, jump rope or your cardio of choice. (Need ideas? Check out: Spice Up Your Cardio Routine: Keeping the Treadmill Interesting). Enjoy the workouts! Melissa PS Choose one workout to skip, and replace with an Active Rest Day. Remember, your body makes gains when it rests. Sunday: 22 Minute HIIT Sweat Body Weight Workout: Full Body
Today's workout is going to get you sweaty! Are you ready for some HIIT?
All you need for this workout is a yoga mat and jump rope. Don't have those? It's okay, you can still do the workout without them (your floor might get a little sweaty though!)
At the beginning of today's workout video I show a modification for the Heel Tap Jump Squat. If you are just starting out your workout journey and building up your strength/endurance you can use the Jump Rope intervals as a rest break between exercises. Work to your own level, and build up to the more difficult variations.
If the workout is hard, that's a good thing. If it isn't challenging you it isn't teaching your body how to improve your strength and endurance. The human body is incredibly efficient at adaptation. That is why keeping your workouts challenging is imperative to making improvements.
Every once in a while I get someone who comments "you can't even do your own workout! You're sweating and breathing hard!" That makes me smile, because if I wasn't challenging myself it wouldn't be much of a workout. Remember, these are the actual workouts I do to stay in shape and maintain my level of fitness. I don't sneak off to the gym secretly. This is it. :)
Have fun with today's workout! Jesse and I are headed to Mexico for our vacation tomorrow. I am planning to film some good workouts (fingers crossed that we have good weather!) If I can upload the workouts while I am down there I will. I will have to wait and see what the internet connection is like.
If the internet doesn't work out, I will have links to some of my older workouts posted each day this week, and plenty of new workouts as soon as we get back.
Have fun getting sweaty!
Melissa
PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account. PPS Fit Fashion: Workout top is from www.Affitnity.com. You can find the link for this top HERE. You can always use the discount code BenderFitness for 15% off of your purchase at checkout. The shoes are Brooks Glycerin (no discount code, sorry!) I don't remember where I got the leggings.
Set your Gymboss Interval Timer for 16 Rounds of 30/50. *Every 30 Second Interval Cardio of Choice: Jump Rope or High Knees **Warm-up Before all workouts to maximize your results, and protect yourself from injury.** -Jump Rope 1. Heel Tap Squat Jump -Jump Rope 2. Side Plank Reach Through (right) -Jump Rope 3. Heel Tap Squat Jump -Jump Rope 4. Side Plank Reach Through (left) -Jump Rope 5. Heel Tap Squat Jump -Jump Rope 6. Supergirl Pushup -Jump Rope 7. Heel Tap Squat Jump -Jump Rope 8. Heel Press Plank (right) -Jump Rope 9. Heel Tap Squat Jump -Jump Rope 10. Heel Press Plank (left) -Jump Rope 11. Heel Tap Squat Jump -Jump Rope 12. Plank Crunch -Jump Rope 13. Heel Tap Squat Jump -Jump Rope 14. Knee Drop Plank -Jump Rope 15. Heel Tap Squat Jump -Jump Rope 16. Cheek to Cheek Plank Repeat 1-3X **Cool Down after your workout!**
Hi Everyone! This workout is a combination of isometric and plyometric exercises. It is quick (15 minutes), but was a very challenging combination.
Isometric exercises occur when the muscle is contracted, with no change in the length of the muscle during the exercise. Plyometrics are fast movements that cause quick contractions and lengthening of the muscles involved in the exercise (usually with some type of jumping). Both forms of exercise are beneficial, and they provide different benefits to your body. This workout helps to build muscular endurance, strength and speed. I found the static poses very challenging, especially Dancer Pose. It is quite different to go into this pose during a yoga flow, than immediately after a plyometric exercise. I had to modify the pistol squats, because my legs were completely out of energy by the end of the workout! I knew it would be challenging saving them for last, but I was surprised at the difficulty. Remember, form is number one! Better a modification than completing an exercise with poor form. I hope you all enjoy the workout! It can be repeated up to 3X and/or paired with 30 minutes cardio of choice. There will be a brand new workout posted later tonight. :) Melissa PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account.
Hi Everyone! Stretching is one of the most important things you can do to keep your body healthy and injury free. It will help maintain your bodies biomechanics, improve blood flow to your muscles (which helps them heal and strengthen more efficiently), and allows you to complete exercises through the full range of motion to maximize the benefits of each movement. This is my post-run stretching routine, but it can be used after any workout. Pre-workout you want to do dynamic stretching (check out Jesse's Running Warm-Up and Cool Down here.) Post workout you can transition to static stretches as demonstrated in the video below. I completed this stretch routine when I got home from running my Half Marathon, along with some foam rolling (you can find my Foam Rolling routine here.) As a result I had minimal soreness after my race. I noticed some soreness through my quads when walking down stairs. I repeated this routine for the first three days after my race to avoid late onset muscle soreness. Often people find that the true soreness doesn't kick in until two days after a hard workout. I plan on continuing with this stretching routine, as I have noticed a decrease in my flexibility, and I want to improve/maintain my current abilities. I hope you all enjoy this stretch routine! Melissa
*To maximize the benefits of this workout, hold each stretch for 60 seconds. You can build up stretch time based on your bodies tolerance.*
1. Flat Back Table Fold 2. Forward Fold 3. Wide Leg Twisting Fold -Chest to Leg and then Obliques to Leg. -Repeat Right and Left 4. Pigeon Pose -Repeat Right and Left 5. King Arthur Pose -Repeat Right and Left 6. Knee to Ground Lunge to Shin Stretch -Repeat Right and Left 7. Down Dog 8. Up Dog
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!)
This workout is focused on strengthening and toning the core, and creating a leaner/tighter waist. I chose several moves that utilize the deep abdominal muscles.
The deep abdominal muscles act like a muscular corset to create a leaner and stronger mid-section. When combined with cardio this is a really great workout for strengthening and sculpting your abs.
I paired this workout with a run. I was planning on filming a new workout tonight, but I forgot that Jesse is taking our nephew to his first Hockey game! I am two days away from my half marathon so I only did one round of this workout, and paired it with an easy paced run, and 4 two minute intervals at my desired race pace. The week of a race it's important to keep your body feeling fresh, without overdoing the mileage or the intensity.
If you aren't a runner I listed a cardio option below, or you can pair this with one of my Cardio Workouts for a bonus cardio challenge.
See you tomorrow! Melissa
PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account. PPS This workout outfit is from Affitnity. You can get 15% off any purchase by using the code BenderFitness at checkout!
Click the link to get your own Gymboss Interval Timer! Repeat 1-4X Set your Interval Timer for 10 rounds of 10/50 seconds. *Optional Cardio Boost: Set your Interval Timer for 20 rounds of 10/50 seconds and add 50 seconds of mountain climbers, high knees, or jump rope in between each exercise. 1. Plank 2. Reverse Plank Leg Lift 3. Side Plank Reach (right) 4. Side Plank reach (left) 5. Temple Tap Abs 6. V-Up Twist 7. Reach Through 8. Leg Lift 9. Hip Lift 10. Crunch and Tap
After an insanely busy weekend I am back with a new workout!
This workout is low impact on your joints, but challenging. It is focused on strengthening and sculpting your midsection, butt and thighs. You can repeat this workout 1-4X.
I went through this workout once and ran 4 miles on the treadmill at incline .5 in 31 minutes and 39 seconds. I want to make sure I'm not to tired come race day.
My half marathon is just a few days away, so I will be writing about my training schedule. Be sure to check back if you're interested! This is a great workout to help maintain proper running alignment, and improve your form and endurance during running. It's a great routine to add to your cross training.
Even if you're not a runner, it's a great workout.
Have fun! Don't forget to tag me on Instagram, Twitter or Facebook(@BenderFitness and #BenderFitness) if you're following along!
See you later with a new workout and Half Marathon Training update.
Equipment: Gymboss Interval Timer set to stopwatch for time. Reps: Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps
1. X-Plank 2. Hydrant Extension (right) 3. Hydrant Extension (left) 4. Lunge to Warrior III (right) 5. Lunge to Warrior III (left) 6. Down Dog-Plank-Up Dog 7. Modified Side Plank Reach (right) 8. Modified Side Plank Reach (left) 9. Leg Series (right) 10. Leg Series (left) 11. Crossed Twisting Sit-up (right) 12. Crossed Twisting Sit-up (left) Repeat 1-4X
Hi Everyone! Tonight's workout is a full body workout. I used two 20 lb dumbbells, but all of the exercises can also be performed with body weight, or the weight of your choice. It is important to work at your own level. Select a weight that is challenging for you, but allows you to maintain proper form throughout each exercise.
Jesse and I followed this workout with a 3.5 mile run. We took it at a slower pace than normal, because we wanted it to be a recovery run. Tomorrow I am planning a higher intensity workout day and Jesse is doing another trail run. If you haven't tried yesterday's yoga workout yet you can find it here: Yoga Flow Workout: Lean Stretch Fat Burn. See you tomorrow! Melissa Don't forget to check in on Facebook, Instagram, or Twitter!
Gymboss Interval Timer This workout can be repeated 1-3X. 1. Man Maker 2. Single Leg Squat (right) 3. Single Leg Squat (left) 4. Down Dog Drag 5. Weighted Crunch 6. Weighted Surfer Burpee 7. Heel Press (right) 8. Heel Press (left) 9. Leg Circle Press (right) 10. Leg Circle Press (left)
This workout is all about the lower body (video and breakdown are posted below)! I used dumbbells and a barbell for this workout, but all exercises can be performed with body weight or dumbbells. Select the option that is going to challenge you the most!
Even though this was a non-plyometric workout I was dripping with sweat and breathing heavy from the challenge of the workout. If you are up for it follow the routine with 1 mile of easy paced running or your equivalent cardio of choice.
Half Marathon Training Update: Today I did 6.55 miles around my goal half marathon pace. It took me 51 minutes and 50 seconds. Last year I finished my first half in 1:46:38. Ideally I would like to meet or better that time, but I am nervous about that goal because I missed a lot of training due to my car accident.
The race is 9 days away! If I meet my goal fantastic! If I don't, that's okay too. Bottom line? I am going to run 13.1 miles in 9 days. No matter what time I do it in that's pretty darn awesome!
I planned on filming a new workout tonight also, but I decided not to push my body so hard. I want to balance my training. New workout (for sure!) tomorrow when I get home from work.
Jon, the certified Nutritionist/store owner at Total Nutrition Mansfield will be writing another post for my blog so if you have a question for him post it in the comments or on my Facebook page!
Melissa
PS Fit Fashion: Pants are from Affitnity and Bender Fitness followers always get 15% off with the code BenderFitness at checkout.
People always ask me about these shoes and they are the Women's Reebok Crossfit Nano 2.0. You can still find them a few places in the pink or you can custom create them in your own color combination on their website. I don't have any discount code for you guys, but if you sign up for their e-mail they usually give you 15% off of your order.
Today's workout had me sweating!
Beginner: 10 Reps Intermediate: 15 Reps Advanced: 20 Reps 1. Front Squat 2. Mountain Climber 3. Lunge Kick (right) 4. Lunge Kick (left) 5. Hip Thrust Frogger 6. Bulgarian Split Squat (right) 7. Bulgarian Split Squat (left) 8. Romanian Deadlift 9. Hip Thrust (right) 10. Hip Thrust (left)
Lunge Kick (part 1): Both Knees form 90 Degree Angles. Front knee over ankle.
Lunge Kick Part 2: Kick the rear leg to a comfortable height. Return to starting position.
Split Squat (part 1): Back foot rests comfortably on a sturdy surface.
Split Squat (part 2): Lower your body, bringing the front thigh parallel to the ground. Knee stays behind your toes. Straighten the front leg to return to starting position.
Hip Thrust Frogger: In between each exercise return to a solid plank. Form a straight line from shoulders, hips, to heels.
