HIIT the New Year Hard: 20 Minute HIIT Core & Legs

Hi Everyone!

This is workout #28 of my HIIT the New Year Hard Workout Challenge!

Instead of cardio intervals I incorporated core strengthening intervals in between each interval. One round of today's workout takes 20 minutes. It can be repeated up to 3X, and/or paired with 30 minutes of cardio of choice. 

If you want to increase the intensity of the workout you can do Mountain Climber intervals instead of the Core Series intervals in between each exercise move. 

I am off to work. I hope everyone has a great day!

Enjoy the workout!
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. 

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness

**Fitness Fashion is from www.affitnity.com. You can get 15% off your purchase with the code BenderFitness at checkout. 





Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 30/50. 
30 Seconds Core. 50 Seconds Max Reps. 

-Core Series
1. High Knees
-Core Series
2. Burpees
-Core Series
3. Squat Kick (right)
-Core Series
4. Squat Kick (left)
-Core Series
5. Side Lunge Kick (right)
-Core Series
6. Side Lunge Kick (left)
-Core Series
7. Superman Squat Jump
-Core Series
8. Round Kick Double Jab (right)
-Core Series
9. Round Kick Double Jab (left)
-Core Series
10. Tripod Jump (right)
-Core Series
11. Tripod Jump (left)
-Core Series
12. Side Plank Knee/Lift (right)
-Core Series
13. Side Plank Knee/Lift (left)
-Core Series
14. Frogger
-Core Series
15. X-Jumps

Repeat 1-3X

Hip Lift

Cross Reach

High Knees

Burpee

Squat Kick Part 1

Squat Kick Part 2

Side Lunge Kick Part 1

Side Lunge Kick Part 2

Superman Squat Jump Part 1

Superman Squat Jump Part 2

Round Kick Double Jab Part 1

Round Kick Double Jab Part 1

Tripod Jump

Side Plank Knee/Lift

Frogger

X Jump/Cheer Jump

Yoga Flow Workout: Lean Stretch Fat Burn

Hi Everyone!

This is workout #27 of my HIIT the New Year Hard Workout Challenge! I asked on my facebook page what everyone wanted to see more of, and many people requested more yoga videos. 

This flow is short, about 20 minutes, but it can be repeated. Yoga is all about balance, so this workout helps tone and strengthen your entire body. Maintaining flexibility in your muscles and joints helps relieve pain and prevent injury. 

I am a firm believer in the benefits of yoga. I have presented (with three other talented researchers) at the Pennsylvania Occupational Therapy Association conference on the use of yoga to improve self regulation skills in children. Our presentation was also accepted to be presented at the American Occupational Therapy Association conference. I have also presented on the use of yoga to prevent falls, and improve balance in the elderly. Yoga has benefits across the lifespan. 

I still have a new boot camp workout to share with you all. I am hoping to get it posted this evening. I ran out of time yesterday. I am off to work, but I will see you later!

Melissa

Facebook, Instagram or Twitter

HIIT the New Year Hard: Dancer Body Workout

Hi Everyone!

This is workout #26 of my HIIT the New Year Hard Workout Challenge! I hope you're ready for today's workout. This workout might feel easy at first, but it is very effective. 

Have you ever wondered what dancers do to get such beautifully sculpted muscles? This workout utilizes ballet inspired moves, and adds weights. This workout combines balance, core strength and full body movements. The addition of weights will help speed up the toning results of the workout. Of course, all of the moves can also be performed with body weight only.

The weights I used in this workout varied between 12-20 pounds. It's important to find a weight that is challenging to you. The focus shouldn't be on the number of pounds, it should be on finding out what is challenging for you, but still allows you to maintain proper form throughout the movement. 

I danced all through high school, and was captain of a dance team until 2007. I did everything from ballet, jazz, and tap, to swing dancing. It was fun incorporating a different type of movement into today's workout. It's a very basic combination of ballet and fitness moves. I hope you enjoy it!

I taught a boot camp class last night, so I will be filming and posting that workout for you all. Be sure to check back!

Melissa
Facebook, Instagram or Twitter

The fit fashions in this workout are from www.Affitnity.com Be sure to like their facebook page for the latest updates on sales and new products: www.facebook.com/Affitnity and remember you can always get 15% off with the code BenderFitness at checkout. 

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

Repeat 1-3X

1. Front Lift and Press (right)
2. Front Lift and Press (left)
3. 2nd Position Plie Pulse
4. Super Girl Row (right)
5. Super Girl Row (left)
6. 1st Position Plie Pulse
7. Right Leg Lift (basic Arabesque movement)
8. Left Leg Lift
9. Side Lift Pulse (right)
10. Side Lift Pulse (left)

Optional: Pair with 30 Minutes Cardio of Choice

HIIT the New Year Hard: In the Mood: Full Body Workout

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

Optional Equipment: 15 lb dumbbell, 15 lb kettle-bell, Gymboss Interval Timer in stopwatch mode. 

1. 1 Leg Tripod Hop
2. Side Lunge Twist (right)
3. Side Lunge Twist (left)
4. Flex and Tap (right)
5. Flex and Tap (left)
6. Mountain Steppers
7. Chair Twist 
8. V-Up Bridge
9. Ab Wringer
10. Heel Tap Hip Lift

Repeat 1-3X (My rounds, and workout information is below)

Hi Everyone,

This is workout #25 of my HIIT the New Year Hard Workout Challenge! This workout is an oldie but a goodie! I am filming a brand new workout tonight so be sure to check back later. 

I took the night off last night and had an active rest day. I had to do some fasted blood work. I started work at 6 AM so I couldn't go for my blood work until after work and I felt atrocious after going all day without eating. Jesse and I shoveled the driveway and went for a little walk. 

The fit fashions in this workout are from www.Affitnity.com (pink and camo sports bras and pants.) Be sure to like their facebook page for the latest updates on sales and new products: www.facebook.com/Affitnity and remember you can always get 15% off with the code BenderFitness at checkout. 

I hope you enjoy the workout, and have as much fun as I did! Have a great day!
Melissa

Facebook, Instagram or Twitter

Chair Pose Twist with 15 lb Kettlebell: Chest stays lifted, butt reaches backward, knees stay behind your toes. Gently twist to tap the waist to either side of your hips in a slow controlled motion. 

Ab Wringer: Shoulder blades lift from the floor, legs bend at a 90 degree angle. As knees drop to the left, arms reach right. Keep your abs engaged the entire time as you slowly rotate your body from side to side. 

Ab Wringer: Shoulder blades lift from the floor, legs bend at a 90 degree angle. As knees drop to the left, arms reach right. Keep your abs engaged the entire time as you slowly rotate your body from side to side.

Heel Tap Hip Lift: Extend your arms over your head, shoulder blades lifted from the floor. Heels come together and toes point out. Tap your heels together as you raise your legs until they are directly above your hips and your body forms an L. Using your lower abs lift your hips from the floor. Tap your heels back down until you return to the starting position. 

1 Leg Tripod Jump: Alternating legs, jump one leg up as you would for a handstand. Keep the standing leg slightly bent. Return to start position and switch legs. 

Side Lunge Twist: Hold Weight above your shoulder. Start standing with your feet together, and take a large step out to the side. Keep your chest lifted, and butt pushing toward the wall behind you. In a slow controlled motion rotate your upper body until you are facing the side. Return to starting position and repeat. 

Side Lunge Twist: Hold Weight above your shoulder. Start standing with your feet together, and take a large step out to the side. Keep your chest lifted, and butt pushing toward the wall behind you. In a slow controlled motion rotate your upper body until you are facing the side. Return to starting position and repeat.

Flex and Tap: Stand with one foot pointed behind you. Bend at the knee to bring your heel toward your butt. Return to starting position, and then bend at the waist, keeping your back straight, as you extend your leg behind you.

  

Flex and Tap: Stand with one foot pointed behind you. Bend at the knee to bring your heel toward your butt. Return to starting position, and then bend at the waist, keeping your back straight, as you extend your leg behind you.

Have Fun with your Workout!

HIIT the New Year Hard: 10 Minute Core Sculpt Workout

Hi Everyone!

This is workout #24 of my HIIT the New Year Hard Workout Challenge!

Today's workout is focused on strengthening the core. A balanced core will help improve your performance in every type of exercise, and supports better balance. To create equal balance in the core it is imperative to work the muscles from every angle, and incorporate exercises for the  mid and lower back. 

I paired this workout with a walk on the treadmill. I like pairing core with cardio for an extra burn. 

Enjoy the workout!
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. 

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness




Click the link to get your own Gymboss Interval Timer!
Set your timer for 10 rounds of 0/50. 
10 Seconds Rest. 50 Seconds Max Reps. 

1. Leg Lift Pushup (or Plank)
2. Clamp
3. Angel Crunch Tap (right)
4. Angel Crunch Tap (left)
5. Quadruped (or Plank) Step & Stretch (right)
6. Quadruped (or Plank) Step & Stretch (left)
7. Cheek to Cheek with Knee Press
8. Side Plank Reach with Toe Touch (right)
9. Side Plank reach with Toe Touch (left)
10. Pushup Back Stretch

Repeat 1-3X
Optional: 30 Minutes of Cardio

HIIT the New Year Hard: Workout #23: 20 Minute HIIT BootCamp

Hi Everyone!

This is workout #23 of my HIIT the New Year Hard Workout Challenge!

I did this workout with my Boot Camp class this week. We went through it 2X in class. Today I went through the workout 1X. My thighs were still tired from Boot Camp!

This is a High Intensity Boot Camp Workout. It will get you sweating, and work your entire body. This is a calorie torching workout. The goal is to push yourself the entire time. Before starting the workout warm-up and after the workout be sure to cool down. 

I like to warm up with a little bit of jump rope and some dynamic stretches. You can check out Jesse's warm up video Here. 

I am seeing a lot of great feedback from those of you doing the challenge! Keep up the good work!

Enjoy the workout!
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. 

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness




Click the link to get your own Gymboss Interval Timer!
Set your timer for 15 rounds of 30/50. 
30 Seconds Cardio. 50 Seconds Max Reps. 

-Cardio
1. Lunge and Lift (right)
-Cardio
2. Lunge And Lift (left)
-Cardio
3. Temple Tap Abs
-Cardio
4. Alternating Leg Drop
-Cardio
5. Dive Bomber
-Cardio
6. Mountain Climber Pushup
-Cardio
7. Pendulum Squat
-Cardio
8. Lateral Hops
-Cardio
9. Elbow Tap Side Plank (right)
-Cardio
10. Elbow Tap Side Plank (left)
-Cardio
11. Bear Crawl Hop
-Cardio
12. Walk the Plank
-Cardio
13. Twisting Sump Squat
-Cardio
14. Crunch & Tap
-Cardio
15. Spiderman Plank/Pushup

Repeat 1-3X

Lunge Jump

Squat Jump

Lunge & Lift

Temple Tap Abs

Alternating Leg Drop

Dive Bomber

Mountain Climber Pushups

Pendulum Squat

Lateral Hop

Side Plank Elbow Tap Part 1

Side Plank Elbow Tap Part 2

Bear Crawl Hop

Walk the Plank

Twisting Sump Squat

Crunch & Tap

Spiderman Plank

Spiderman Pushup