Hands Free: Standing Lower Body Workout

Hi Everyone!

I hope you are ready for another great workout! This is a standing lower body workout. It is definitely going on my list of favorites! My legs were burning during this one! 

This workout will challenge your lower body in all planes of motion. It's a balanced workout to challenge and shape your glutes, thighs and legs. If you want to amp up the intensity even more you can add dumbbells or a weighted vest to increase the challenge. 

Nicole joined me for this one. We have been best friend since second grade, so it was great to have her in a workout with me! It is such a blessing to be able to share fitness with your friends. I love knowing that we are making ourselves healthier as a team. 

Nicole, Rose and I have been having a fitness focused week here in San Francisco. I am going to miss having my daily workouts with them when I go home! 

Prior to filming this workout I did a 4.54 Mile Run outside at an average pace of 8:15/mile. Nicole did a 2 mile run before our workout. Typically, I recommend running after a workout so form isn't compromised. Sometimes I switch the order because I like to vary the challenge so my body doesn't adjust. 

Melissa Post-Run

I hope you enjoy this workout! Let me know what you think either in the comments below or on Facebook, Instagram, or Twitter. 
Melissa

Pre & Post Workout: Melissa & Nicole

Equipment: Gymboss Interval Timer set for 15 Rounds of 10/50

1.  Squat to Lunge-Right
2. Squat to Lunge-Left
3. Squat Jump
4. Table Kick-Right
5. Table Kick-Left
6. Low Jack
7. Warrior III-Right
8. Warrior III-Left
9. Lunge Jump
10. Sumo Twist-Right
11. Sump Twist-Left
12. Surfer
13. Curtsy Lunge Kick-Right
14. Curtsy Lunge Kick-Left
15. Pendulum Squat

Repeat 1-4X
Optional: Pair with 30 Minutes of Cardio

I forgot to turn off my Heart Rate Monitor.
This includes 15 Minutes After-burn. 

  

Squat to Lunge: Part 1

Squat to Lunge: Part 2

Squat Jump

Table Kick: Part 1

Table Kick: Part 2

Low Jack: Part 1

Low Jack: Part 2

Warrior 3: Part 1

Warrior 3: Part 2

Lunge Jump:
Proper form for Lunge

Sumo Twist: Part 1

Sumo Twist: Part 2

Surfer

Curtsy Lunge Kick: Part 1

Curtsy Lunge Kick: Part 2

Pendulum Squat: Part 1

Pendulum Squat: Part 2

   

  

Full Body Sweat: 15 Minute HIIT Body Weight Workout

Hi Everyone!

This workout combines cardio bursts with some great full body compound movements. Compound movements increase the caloric burn of workouts and improve your overall level of fitness. 

I repeated this workout 2X last night. It can be repeated 1-3X. You can also pair it with up to 30 minutes of cardio of choice. 

We are filming some fun new workouts in San Francisco. I am working on getting them uploaded! You are going to see more workouts with Rose & Nicole. You can check in on Rose's progress at: My Change for a Ten. We are working on the exercise and nutrition components of her fitness program. 

Rose, Melissa & Nicole

Don't forget to check in on Facebook, Instagram, or Twitter to let me know how you're doing! 

Have fun!

Melissa

Muir Woods Overlook-San Francisco

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

1. Sumo Squat Tap (right)
2. Sumo Squat Tap (left)
3. High Knees
4. Jump Kick (right)
5. Jump Kick (left)
6. High Knees
7. Mountain Climber Pushups
8. Table Top
9. High Knees
10. Russian Twist
11. Alternating Hip Thrust
12. High Knees
13. Hi-Low Table Kicks (right)
14. Hi-Low Table Kicks (left)
15. High Knees

Repeat 1-3X


***Jesse and I have been posting Sneak Peek Tutorial videos on Instagram***: 
Sneak Peek Tutorial Alternating Hip Thrust: 


Sneak Peek: Mountain Climber Push-ups

Full Body Workout: Sweat & HIIT

Hi Everyone!

I am working on getting a new workout posted today! In the mean time you have a few workout options. You can follow the weekly schedule here: BodyRock BootCamp: Week 1. Or you can try this workout!

Today's workout will a full body, fat burning workout. I was dripping sweat like crazy today! As always, be sure to warm-up and cool down before and after the workout. 

This workout begins with a 5 minute Jump Rope Cardio Blast. Personally, I find jump rope very challenging. It's easier for me to run hard for 5 minutes, than it is to jump rope. It's important to challenge yourself. Push yourself to go at a challenging pace and get your heart rate up. Pushing your body to work in a variety of ways will make you stronger. If you don't have a jump rope you can simulate the movement. 

You can repeat this workout up to 3X. The last exercise I did was a Backbend Lift, but I also show an alternate option: Bridge Glute Squeeze. Only do the back bend if you are physically ready for it. Also, take your time getting up after this exercise, and march in place or do a cool-down between rounds to allow your blood pressure to adjust. 

Some people are prone to dizziness after quick positional changes. Always listen to your body and adjust accordingly. Marching in place, or doing cool down exercises can help your heart rate return to normal. 

When I filmed this workout I did one round, and followed it up with a 4.5 mile run outside with Jesse. 

I also posted my Avocado Egg Salad recipe HERE. 

Have a great day!

Melissa

Facebook, Instagram, or Twitter. 

Fit Fashion: My one shoulder sports bra is from Affitnity.com, and you can get 15% off your entire order with the code BenderFitness at checkout.

Shoes are Brooks Glycerine. 

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

 1. Jump Rope
2. High Knees Jump Rope
3. Skier Jump Rope
4. Jumping Jacks Jump Rope
5. Singe Leg Jump Rope (alternating)
6. Speed Skater Hop
7. Warrior Lift (right)
8. Warrior Lift (left)
9. Table Kick (right)
10. Table Kick (left)
11. Mountain Climber
12. Side Plank Heel Tap (right)
13. Side Plank Heel Tap (left)
14. Leg/Hip Lift
15. Backbend Lift or Bridge Glute Squeeze

Repeat 1-3X

***Be sure to cool down after the workout!***

Jump Rope

High Knees Jump Rope

Skier Jump Rope

Jumping Jack Jump Rope

Single Leg Jump Rope (alternating) 

Speed Skater Hop Part 1 (Alternating)

Speed Skater Hop (Part 2)

Warrior Lift

Table Kick
Instagram Tutorial Here: Table Kick

Mountain Climber

Side Plank Heel Tap
Instagram Video Tutorial Here: Side Plank Heel Tap

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Glute Squeeze Bridge

Backbend

Butt Shaper Workout

Hi Everyone!

Are you ready to sculpt a strong, round booty? It's workout time! 

Today's workout is focused on the lower body (and the soreness of my glutes today speaks for how effective it is!) It also incorporates some great movements for strengthening your core at the same time. 

A strong core helps power your movements and preserve the proper biomechanics for all of the lower body exercises. 

The lower body exercises are designed to work your butt from every angle to lift and shape your backside. When combined with a healthy diet and enough sleep, exercises to sculpt your glutes are one of the most efficient ways of reducing (or eliminating!) cellulite. The large muscles of the lower body also burn a lot of calories, and can help you improve your metabolism and burn more fat all over your body. 

As always the workout is below!

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!

This workout can be performed as a HIIT 15 round 10/50 workout.

I completed this workout for Reps. 

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

1. Lunge Kick Switch
2. Warrior Deadlift (right)
3. Warrior Deadlift (left)
4. Pretzel (right)
5. Pretzel (left)
6. Side Squat Lift (right)
7. Side Squat Lift (left)
8. Kneeling Side Kick (right)
9. Kneeling Side Kick (left)
10. Down Dog Hop (right)
11. Down Dog Hop (left)
12. Plie Jump
13. Prone Leg Lift (right)
14. Prone Leg Lift (left)
15. Goddess Heel Lift 

Repeat 1-3X

Workout to Burn Fat & Sculpt a Tighter Body: 15 Minutes Per Round (HIIT)

Hi Everyone!

Today's workout is for the entire body. I use one dumbbell and a stability ball during this workout. If you don't have the equipment don't worry about it. There is always a way to modify. 

For the wood chopper you can do the movement with body weight only, or hold on to something from around your house to add some resistance. For the Stability Ball Pull you can substitute Mountain Climbers. 

Round 1 Complete!

Todays Fit Fashion: My outfit is from: www.affitnity.com You can get 15% off of your total purchase with the code BenderFitness at checkout. 


It is finally starting to get warmer outside again. I have been seriously slacking on running....by seriously slacking I mean not doing it. I am going to be re-focusing on reincorporating running into my workout routine. 

Over the winter I have built up some additional muscle and I would like to maintain that as I start incorporating more cardio again. I will be writing about some of the differences between eating for muscle building, eating for leanness, and eating to maintain. 

If you guys have had success with any particular diet programs or techniques let me know in the comments below what your goal was (building muscle, losing weight, etc) and what worked for you. Everyone's body responds different so I am always interested in researching new ideas. 

Have fun with today's workout!
Melissa






Equipment: Gymboss Interval Timer set for 15 Rounds of 10/50, Stability Ball, Dumbbell.  

1. High Knees
2. Mountain Climber Core Lift
3. Wood Chopper (right)
4. Wood Chopper (left)
5. Prone Elbow Twist
6. Walk the Plank Step Outs
7. Ball Pull or Mountain Climber
8. High Knees
9. 3-Part Abs
10. Hip Drop Side Plank (right)
11. Hip Drop Side Plank (left)
12. Speed Skater (Side Lunge Reach)
13. Burpee
14. Dive Bomber/Up-Down Dog
15. High Knees

Repeat 1-4X
Optional: 30 Minutes of Cardio

High Knees

Mountain Climber Core Lift: Part 1

Mountain Climber Core Lift: Part 2

Mountain Climber Core Lift: Part 3

Wood Chopper: Part 1

Wood Chopper: Part 2

Prone Elbow Twist 

Walk the Plank Step Outs: Part 1

Walk the Plank Step Outs: Part 2

Ball Pull: Part 1

Ball Pull: Part 2

3 Part Abs: Part 1

3 Part Abs: Part 2

3 Part Abs: Part 3

Hip Drop Side Plank: Part 1

Hip Drop Side Plank: Part 2

Speed Skater (Side Lunge Reach): Part 1

Speed Skater (Side Lunge Reach): Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Dive Bomber/Down Dog: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 3

High Knees