Quick and Fun 16 Minute Home Workout

Hi Everyone!

This is a great workout for Throwback Thursday! I like this one, because it has some fun moves that I need to bring back for some new workouts. 

If you're not sure how to complete the new exercises be sure to watch the video to learn proper form. 

You can repeat this workout up to 3X, and it's a good one to pair with some cardio. I am teaching a yoga class tonight, so I will try to get a new video uploaded this evening. Sometimes class nights get hectic and I run out of time, so we will see what happens!

Don't forget to check in on Facebook, Instagram, or Twitter to let me know how you're doing! I have been seeing some great check in posts!

Have fun!
Melissa


Equipment: Gymboss Interval Timer set for 16 rounds of 10/50. 

1. Push-up Jacks
2. Frogger to Chair
3. Inner Thigh Squeeze (right)
4. Inner Thigh Squeeze (left)
5. Prone Heel Press
6. Knee Cross Plank to Side Plank (right)
7. Knee Cross Plank to Side Plank (left)
8. Side Lunge Curtsy (right)
9. Side Lunge Curtsy (left)
10. Bridge Hopper (right)
11 Bridge Hopper (left)
12. Wide Leg Plank Crunch
13. Twisting Lunge (right)
14. Twisting Lunge (left)
15. Pendulum Plank (right)
16. Pendulum Plank (left)

Quick Workout: Arms, Abs and Butt

Hi Everyone!

I have a new workout for you!

During this workout I did High Knees as my cardio of choice, but you can substitute jumping rope or an alternate cardio if you prefer.  I repeated this workout 4X. The video below was filmed during my fourth time through the workout, and I was definitely starting to get tired. 

These are the actual workouts that I do to stay in shape. When you see me sweat, struggle, and breath heavy it's because I am working hard. I think it's important to share the struggles. 

Workouts should challenge you! If they don't, it's time to push harder or modify what you are doing (remember the high knees with weights in my Sweat Burn Sculpt: 18 Minute Workout? That's one way to increase the intensity.)

Don't be afraid to push yourself. If you need a break during the workout, take one and get right back into it as soon as you are able. I mentally kept track of my reps and tried to beat my number of reps for each exercise when I repeated the rounds. It's a good way to motivate yourself to keep moving. 

I hope you enjoy the workout!
Melissa

PS Don't forget that you can find me on Facebook, Instagram or Twitter. The posts are a great way to stay motivated and on track. :)

My pants today are from www.Affitnity.com and you can get 15% off with the code BenderFitness at checkout. 




Equipment: Gymboss Interval Timer set for 12 Rounds of 30/50. 
*30 Seconds Cardio, 50 Seconds Max Reps*

Repeat 1-4X

*Cardio
1. Slow Pushup or Plank
*Cardio
2. Leg/Hip Lift
*Cardio
3. Lunge Jumps
*Cardio
4. Tricep Push-Ups (right)
*Cardio
5. Side Plank Hip Lift with Elbow Tap (right)
*Cardio
6. Burpees
*Cardio
7. Tricep Push-Ups (left)
*Cardio
8. Side Plank Hip Lift with Elbow Tap (left)
*Cardio
9. X-Jumps
*Cardio
10. Walk the Plank
*Cardio
11. Alternating Side Plank Leg Lifts
*Cardio
12. Tuck Jumps

Quick 16 Minute Home Workout

Hi Everyone!

I had plans to workout tonight and film a new video....it didn't happen. :(  

I'm sorry! I hate missing workouts. I am car shopping, and it's a terribly time consuming and stressful process. I absolutely hate bartering, and I don't like being "sold" things. Unfortunately my car is on it's last leg so I don't have a choice. If anyone has any useful car buying tips please feel free to post them in the comments!

This is an older workout, but it's a lot of fun.

I incorporated several new moves in this workout, so if you're not sure how to complete the new exercises be sure to watch the video to learn proper form. 

You can repeat this workout up to 3X, and it's a good one to pair with some cardio.  

Don't forget to check in on Facebook, Instagram, or Twitter! I have been seeing some great check in posts!

Have fun!
Melissa


Equipment: Gymboss Interval Timer set for 16 rounds of 10/50. 

1. Push-up Jacks
2. Frogger to Chair
3. Inner Thigh Squeeze (right)
4. Inner Thigh Squeeze (left)
5. Prone Heel Press
6. Knee Cross Plank to Side Plank (right)
7. Knee Cross Plank to Side Plank (left)
8. Side Lunge Curtsy (right)
9. Side Lunge Curtsy (left)
10. Bridge Hopper (right)
11 Bridge Hopper (left)
12. Wide Leg Plank Crunch
13. Twisting Lunge (right)
14. Twisting Lunge (left)
15. Pendulum Plank (right)
16. Pendulum Plank (left)

16 minute Stomach Toning Fat Burn Workout

Hi Everyone!

Today's workout combines cardio and moves to sculpt and tone your mid-section. Most people want a tighter tummy, and this workout will help you achieve that. 

To get noticeable results you need to burn fat, and strengthen your muscles at the same time. This workout is challenging and will have you sweating! The exercises in this routine were selected to challenge your core from every angle and sculpt a lean mid-section. 

If you haven't checked out my September DietBet Challenge yet you can find information about the challenge by clicking on the link, or go directly to www.dietbet.com/BenderFitness to sign up for the challenge.  I am giving away some great prizes within the challenge! 

I hope you enjoy tonight's 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. 

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 16 rounds of 10/50 seconds.

Repeat 1-3X

1. High Knees or Jump Rope
2. Mountain Climbers
3. Temple Tap Abs
4. Walking Pushups
5. High Knees or Jump Rope
6. Mountain Climbers
7. Angel Abs
8. Plank Crunch
9. High Knees or Jump Rope
10. Mountain Climbers
11. V-Up
12. Knee Drop Plank
13. High Knees or Jump Rope
14. Mountain Climbers
15. Hip Lift Toe Touch
16. Spiderman Plank Extension

Quick and Fun: 16 Minute Home Workout

Hi Everyone!

I'm back from my recent bout with a stomach virus and ready to continue the Sculpted Abs Challenge! 

I incorporated several new moves in this workout, so if you're not sure how to complete the new exercises be sure to watch the video to learn proper form. 

You can repeat this workout up to 3X, and it's a good one to pair with some cardio. I am easing back into working out after being off all week due to my illness so I only went through it once, but I am looking forward to another workout today. 

Don't forget to check in on Facebook, Instagram, or Twitter to let me know how you're doing with the challenge! I have been seeing some great check in posts!

Have fun!
Melissa


Equipment: Gymboss Interval Timer set for 16 rounds of 10/50. 

1. Push-up Jacks
2. Frogger to Chair
3. Inner Thigh Squeeze (right)
4. Inner Thigh Squeeze (left)
5. Prone Heel Press
6. Knee Cross Plank to Side Plank (right)
7. Knee Cross Plank to Side Plank (left)
8. Side Lunge Curtsy (right)
9. Side Lunge Curtsy (left)
10. Bridge Hopper (right)
11 Bridge Hopper (left)
12. Wide Leg Plank Crunch
13. Twisting Lunge (right)
14. Twisting Lunge (left)
15. Pendulum Plank (right)
16. Pendulum Plank (left)

30 Day Challenge: Day 6: 16 Minute HIIT for a Tighter Core

Hi Everyone!

Earlier today I posted another Core Workout because I knew today's workout wouldn't be posted until late. If you're up for another one here is the new one! Core workouts are an important foundation for all of your other workouts. A strong core will help you maintain proper form for every exercise you do. Your core is also a huge determining factor in your body's biomechanics. The position of your pelvis directly impacts the amount of pressure on your hips, knees, ankles and back during all exercise. Appropriately strengthening your core can keep you safe, healthy and injury free. 

One round of this workout takes 16 minutes. This routine can be repeated between 1-3X. Today I went through the workout one time, and I followed it up with a treadmill 5K. I was originally planning on running outside with Jesse, but I have an eye infection so I decided to stay inside. I don't like running in my glasses, but I didn't want to run around outside with blurry vision. It's important to be fully aware of your surroundings when you are running outdoors. 

I hope you enjoy today's workout! See you tomorrow for Day 7! Don't forget to check in: on Facebook, Instagram orTwitter!

Melissa

PS You can find the full list of 30 Day Workouts HERE!



Equipment: 
-Gymboss Interval Timer: 16 Rounds 10/50 Intervals

1. Mountain Climber
2. Bicycle
3. Tricep Leg Lift
4. Snow Angel V-Up
5. Mountain Climber
6. Bicycle
7. Heel Tap Abs
8. Extended Crunch
9. Mountain Climber
10. Bicycle
11. Oblique Plank
12. Superman Heel Touch
13. Mountain Climber
14. Bicycle
15. Side Plank Reach (right)
16. Side Plank Reach (left)

Mountain Climber: Plank Position, Pull Core Tight, Drive the Nose Toward Your Knee

Bicycle: Opposite Elbow to Opposite Knee,
Core Tight, Elbow Wide
Shoulder Blades Lifted 

Side Plank Reach
Hand or Elbow beneath your Shoulder
Shoulders Stacked (like you can press both shoulders to the wall behind you)
Reach Up and Look towards the Thumb
Reach Down with the Top Arm
Tap the top of your Hand to the Mat Under/Behind You

Bikini Pre/Body Sculpt: Workout 18: FIT, HIIT, Sweat

Hi Everyone!

This was my workout last night, and we will be doing a variation of this workout again tonight with our Boot Camp class.

One round takes 16 minutes, and the workout can be repeated. Tonight we will complete 3 rounds with our class for a total of 48 minutes of hard work. 

I also got outside for a 3.6 mile run yesterday with Jesse. The temperature was about 19 degrees F. It was cold, but it felt amazing to be outside. It has reached that time of year when I am anxiously awaiting spring, sunshine, and warmer weather. 

I hope you enjoy this workout!

Melissa 

10/50 Second Intervals.
*I used a 15 lb dumbbell for one exercise. You can use a weight of your choice, or complete the exercise with body weight. 

1. Mountain Climbers
2. Side Lunge Kick (right)
3. Side Lunge Kick (left)
4. Mountain Climbers
5. Tricep Extension Squat
6. Tuck Jump
7. Mountain Climbers
8. Temple Tap Abs
9. Plank Walk Out
10. High Knees
11. Side Plank Hip/Leg Lift (right)
12. Side Plank Hip/Leg Lift (left)
13. High Knees
14. Knee Drop Plank
15. Hip Lift Hook
16. High Knees

16 Minute HIIT: Full Body Fit and Flexible

Hi Everyone!

Yesterday was a fun and active day for me. I started it off with a 6 mile run with Jesse. I also went for a walk, and filmed the workout below. I felt great, and I feel better and more energized today. Working out is so much more effective at boosting my energy levels than coffee or tea. 

This workout is a 16 minute interval. I was dripping with sweat, and it was a tough one for me! It's split into 4 sections: Lower Body, Core, Upper Body, and Flexibility. 

This is a great full body workout. It can be repeated. It maximizes calorie burning, while focusing on toning your entire body. I find that a holistic approach to working out, and focusing on creating balance in the body with workouts is incredibly effective. 

I hope you enjoy this workout! Today is the first day of my 1 Month Tighten Up/Diet Challenge. Tonight there will be a new workout, and my first food log. 

Enjoy the workout!
Melissa

PS Below is the Tutorial Video, and the Full Length Workout video. 

Tutorial Video: 

Full Length 16 Minute HIIT:


1. Split Squat (right)
2. Split Squat (left)
3. Jump Squat
4. High Knees
5. Bicycle
6. Leg Lift/Hip Lift
7. Knee Drop Plank
8. Frogger
9. Dips
10. Walk the Plank Pushups
11. Decline Rows
12. Squat and Curl
13. Stretch Back
14. Forward Fold
15. Pigeon (right)
16. Pigeon (left)

16 Minute Full Body Home Workout: Real Time

Hi Everyone,

This was my workout last night. I filmed the workout, and the tutorial separately. If you are unsure of any of the exercises check out the tutorial video.

This round of exercises will work your entire body, and can be repeated. There are 4 exercises each for arms, legs, core, and cardio. Also, the interval style of the workout increases the intensity and fat burning. 

Go for maximum reps during each 50 second interval. I was moving a little bit slowly last night. I worked out late, so normally I am in bed already by that time, and my body was tired. Also, I still have the sinus infection that has been plaguing me for a few weeks now. I finally broke down and accepted antibiotics from my doctor. Typically, I try not to take antibiotics unless they are necessary.

I hope you enjoy the workout. There will be a new one today, plus I am planning on going for a run outside with Jesse. If you run outside be very careful. I slipped on black ice on my way into work on Friday morning, and banged up my knee and hip. The roads and sidewalks appear to be much clearer today, but if it's too icy I will do a run on the treadmill. 

Have fun today!
Melissa

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises
Repeat 1-3X

1. Walking Pushups or Walking Spiderman Pushups
2. Tricep Dips
3. Dive Bombers
4. Static Reverse Plank (on forearms)
5. Ball Pull
6. 1 Leg Squat Extension (right)
7. 1 Leg Squat Extension (left)
8. Wall Sit
9. V-Up/Hip Lift
10. Side Plank Knee Lift (right)
11. Side Plank Knee Lift (left)
12. Superman
13. Burpees
14. High Knees
15. 3 Way Frogger
16. Surfer Jumps

Fit Friday: Toned Tush Fat Burner (16 Minute Home Workout, Real Time)

Hi Everyone! 

My workout for today was a nice challenge. I went through it twice, it took about 16 minutes per round. I also did some running today. I attempted to do a 5K time trial with one of the girls from the cross country team, but I got a really bad side stitch and had to stop. Jesse, and some of the guys from the team kept running with her, and she hit a new PR! 

I am going to do another outdoor running 5K time trial outside next week. I think the combination of my workout this morning, and my run from yesterday contributed to my side stitch. Or it could have been, the bottle of water I had right before running. Either way, I am going to repeat today's run, and I will let you guys know how it goes. It's important to remember that one bad day does not define your ability or your workout. It's just motivation to push that much harder the next time! 

Yesterday I didn't get to post a workout, but I got in a run on the treadmill. I alternated 5 minutes with no incline at an easy pace, with 5 minutes at varying levels of incline. The total workout took 30 minutes, and I did 3.69 miles. 

I hope you guys enjoy today's workout. It's a great fat burner, with plenty of glute sculpting exercises. :) Have fun, and a Happy Fit Friday!

Melissa

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

Repeat 1-3X

1. Jump Squat
2. Weighted Curtsy Lunge (right)
3. Weighted Curtsy Lunge (left)
4. Tricep Leg Lift
5. High Knees
6. 1 Leg Hip Press (right)
7. 1 Leg Hip Press (left)
8. Burpee
9. Angel Abs
10. Frogger

Yoga Body Burn: Melissa Bender Workout

Hi Everyone,


Tonight I did a yoga workout, as you will see in the video below. I intended on doing a much longer yoga flow, and sharing it with everyone. However, my camera battery decided to give up! So, it's a short yoga flow, but hopefully you will enjoy it anyway. It still manages to target your entire body in only 16 minutes. It will work your entire body. If you feel like it wasn't a hard enough workout, feel free to double up! 


I lose my balance a few times in the workout. I make sure I leave moments like that in my videos because these are my actual workouts. I don't do them because they are easy. I do them to challenge myself and so I can get better. I want to grow into a stronger, more balanced, and healthier person. 


I hope you enjoy the yoga flow. :) Don't forget to try out the eggplant recipe I posted earlier. I am going to try out a crockpot version of pumpkin steel cut oats. If it turns out well I will share the recipe. :) 


See you tomorrow!
Melissa

AB Fat Shredder Home Workout: 16 minutes (full length)

Hi Everyone!

This was my workout tonight. It only took 16 minutes, but it was an interval workout so it was tough! This one hits every area of your core, and has plenty of cardio for fat burning. Start burning off any fat in the lovehandle/muffin top areas. Hopefully I will feel this one in my abs tomorrow! 

I was getting very frustrated with jump roping in this video. I couldn't maintain jumping without hitting the curtain, the carpet, or stepping on my rope so eventually I switched out the jump rope for high knees. I wanted to keep in the high knees aspect because that movement helps work the lower ab area. 

Fitness Magazine's best blog contest is running for two more days so if you haven't voted yet please take a minute to do so now! Click Here to Vote! Or you can vote by clicking on the badge in the upper right hand corner of my page. You need to register on Fitness Magazine's website, but it's free and only takes a minute!

Thanks everyone! Have a great night! New workout tomorrow evening!

Melissa

Interval Workout: 10 seconds of rest, 50 seconds max reps in the time period

1. Jump Rope
2. Oblique V-Up (right)
3. Oblique V-Up (left)
4. Leg Lift Toe Touch
5. Temple Tap Abs
6. Jump Rope
7. Cheek to Cheek Plank
8. Side Plank Hip Lift (right)
9. Side Plank Hip Lift (left)
10. Heel Tap Abs
11. Jump Rope
12. Tricep Leg Lifts
13. Bicycle Abs
14. Scissor Reach
15. Angel Abs
16. Jump Rope