Jumping Body Toner: 25 Minute Workout

Hi Everyone!

I am fighting off a cold today, and I want to be in tip-top shape to bring you brand new workouts for my HIIT the New Year Hard Fitness Challenges. This is a fun and challenging throwback workout! I took the day off to rest and recover. If you aren't fighting off a cold you can try this workout. 

Jump Rope helps tone the muscles of the lower body, while also providing great cardiovascular and fat burning benefits. The benefits of jumping rope are comparable to the benefits of running in many ways. If you want to read more about the benefits of Jump Rope click here. 

If you don't have a jump rope you can complete Ropeless Jumping, High Knees, Jumping Jacks or cardio of your choice. 

When you jump rope you want to focus on keeping your arms bent at a 90 degree angle and maintaining a pace that challenges you throughout. Land from toe to heel, and don't worry to much if you step on the rope. The more you practice the better you will get. Just get right back into it as quickly as you can. 

I hope you enjoy this workout!  

I hope you guys are gearing up for my up-coming Challenges for 2015! You can read more about them here: HIIT the New Year Hard Fitness Challenges. 

Melissa

PS You still have time to sign up for my DietBet Challenge for a chance to win $ and Prizes while losing weight and getting a jump on those New Year's resolutions.  You can sign up here: www.dietbet.com/benderfitness 




Gymboss Interval Timer set for the Stopwatch function. This workout took me 25 minutes. 

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

1. Leg/Hip Lift
-Cardio (50 Jumps over Jump Rope or alternate cardio of choice)
2. Lunge Jumps
-Cardio

Repeat 3X

1. Side Plank Elbow Tap with Hip Lift (right)
-Cardio
2. Side Plank Elbow Tap with Hip Lift (left)
-Cardio

Repeat 3X

1. Side Scissor
-Cardio
2. Frogger
-Cardio

Repeat 3X

Diet Bet Challenge: Day 5: Yoga Stretch and Recover

Hi Everyone!

Welcome to Day 5 of the DietBet Challenge! It's a yoga day! Time to stretch out all of those muscles and get rid of any soreness and lactic acid build up in your body. 

It's been a great week of workouts so far. Stretching can actually improve your body's ability to recover and build lean muscle. Yoga has also been shown to improve your awareness of your bodies hunger signals, and is linked to decreased appetite and more mindful eating. 

Yoga also lowers your stress and cortisol production. Higher Cortisol levels have been linked to increased belly fat, and difficulty losing weight. 

Don't forget to check-in on Facebook, Instagram or Twitter once you have completed your workout! If you still want to join the challenge it's not to late: www.dietbet.com/BenderFitness

I hope you enjoy the workout today!

Melissa

30 Day Challenge: Day 7: Wedding Boot Camp Tutorial

Hi Everyone!

For Day 7 of the 30 Day Workout Challenge I was joined by two very special people. My sister Kristen, and her fiance Jason are getting married in 6 months. They want to be in the best shape of their lives for their special day, and their training started with this workout. 

We took measurements and starting pictures and will be tracking their progress over the next 6 months until the big day! 

Kristen: 
Waist: 29 inches
Hips: 41.5 inches
Thighs: 35.5 inches. 

Jason: 
Waist: 44 inches
Hips: 46 inches
Biceps: 15.5 inches

Kristen and Jason pushed really hard during the workout. For the cardio portion they alternated on the treadmill, jumping rope, jumping jacks and high knees. They kept moving the entire time during the cardio segments. 

The workout breakdown is below, and a full length version of the video will follow. :)
Enjoy the workout!
Melissa

PS Special thanks to both Kristen and Jason. It can be intimidating to workout on camera, but they both did great!



*Intervals: 10 seconds of rest between exercises, 50 seconds max reps. 
This workout is broken up into 5 minute intervals, with 5 minutes of cardio between sections. 
Total time: 25 minutes.

1. Side Squat
2. Romanian Deadlift
3. Plie Jump
4. Hip Thrust (right)
5. Hip Thrust (left)

*5 minutes cardio

6. Plank
7. Bicycle Scissor
8. Mountain Climber
9. Leg/Hip Lift
10. Frogger

*5 minutes cardio

11. Bent Over Row (right)
12. Bent Over Row (left)
13. Walk the Plank
14. Tricep Dip
15. Decline Pushup or Plank

Romanian Deadlifts

Jump Rope, Jumping Jacks, Jason was on the Treadmill

Jumping Jacks for Cardio

Plank

Post Workout Stretch

25 Minute Home Yoga Flow

Hi Everyone!

This was my workout last night. It's a 25 minute home yoga flow. It felt great to stretch and work my muscles at the same time. 

As with any workout, be sure to listen to your body. Move purposefully through each movement. Do not overstretch. Go to your limit. No bouncing during stretches. Stretch and hold the position, after a few seconds if you can move more deeply into the stretch go for it. 

Enjoy the workout, there will be a new one later!
Melissa