5 Minute Core Workout

Hi Everyone!

I finally have time to play catch-up and get some stuff posted here! Sorry for going MIA, it's been a busy few days! I am really looking forward to getting back on track with my workouts. I have been having trouble making time for them. 

I will point out that I said "making time." I could have fit them in (15 Minute HIIT anyone?) Starting today I am re-commiting to making time for my workouts, and my blogging. Expect to see more workouts from me this week. 

For this quick, core workout, one round takes 5 Minutes. This is a great workout to repeat, to do if you are in a time crunch, or to use as a core interval in-between rounds of another workout. 

This is a great core workout for runners. I will also be posting it on my running blog: www.BenderRunning.com. 

Have fun! Check back later for more NEW workouts, and a few recipes that I have been waiting to share. :)

Melissa

You can also find me on Facebook, Instagram or Twitter. 

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 5 rounds of 10/50.  

1. Mountain Climber
2. Heel Tap Abs
3. Single Leg Pushup
4. Bicycle
5. V-Ups

Repeat 1-5X

5 Minute Ab Workout: Exercises for a Tighter Tummy

Hi Everyone!

This is a 5 Minute Ab Workout Challenge. I found it surprisingly challenging for such a quick workout! You can pair this with a cardio workout, with a Sculpted Abs Challenge workout, or complete it as a workout on it's own. 

I enjoyed the quick workout burst I got with this routine. I might try adding it into my mornings 2-3X per week before I go to work. 

I did a 4.7 mile run outside right before doing this workout. I am also posting a link to a cardio workout video below as an alternative if you would like to increase the workout intensity. 

I hope you enjoy the workout! See you tomorrow with a new one! Don't forget to check in on Facebook, Instagram, or Twitter to let me know how you're doing with the challenge. :)

Melissa



Equipment: Gymboss Interval Timer set for 5 rounds of 10/50. 

1. Frogger
2. Hip Lift Hook
3. Plank Leg Lift
4. Bicycle
5. Mountain Climber

*You can repeat this workout if you are up to the challenge!

Click HERE for a list of Cardio Workouts. 

or try:

15 Minute Cardio Cut-Up Workout

5 Minute Interval Cardio Mix

Hi Everyone!

As always the workout video and breakdown are below. I was in the mood to switch things up a bit tonight, and I realized it's been a while since I did a combination running/interval workout. I went through the workout twice, but if I repeat this one in the future, I will increase the interval portion to 10 minutes. I felt great during the workout and the run.

This is a great fat burning, metabolism boosting workout. It combines strength training, and cardio, while incorporating moves to create a full body workout. 

I will also be sharing another post showing some of the food prep I did today for the week, and some of my meals so check back for that!

Have a great night!

Melissa

All Levels: Max Reps during each 50 second interval, 10 seconds of rest between exercises. Followed by 1 mile run, or 5-10 minutes of cardio of choice. 

1. Frog Hopper
2. Curtsy Lunge Twist (right)
3. Bicycle Abs
4. Curtsy Lunge Twist (left)
5. Jumping Jack Pushup

5-Minute Energy Booster: Home Workout

All Levels: Max Reps during each 50 second interval, 10 seconds of rest between exercises. 

Repeat 1-5X

1. Burpee
2. Heel Tap Abs
3. Surfer Jump
4. 3 Way Frogger
5. Cheek to Cheek Plank


Hi Everyone,

Tonight's workout is a quickie. It can be done in as little as 5 minutes (if you only go through it one). It will give you a quick, but challenging full body workout, and a great energy boost. 

I have been fighting off a cold/sinus infection that has left me feeling really tired all week. I wanted to do a workout that would help bring up my energy. Also, this one will come in handy because I can pair it with any of my other quick interval workouts, like: Interval Exercise Challenge, 16 Minute Ab Fat Shredder, or 15 Minute Cardio Cut Up. There are plenty of other workouts this one could be paired with. :)

I also posted a recipe for a post-workout Raspberry Vanilla Protein Smoothie. 

I hope you all have a wonderful evening. I am going to get some sleep, and get over this cold!

Melissa

5 Minute Fitness Challenge

Hi Everyone,

This workout video is actually from last night. Yesterday morning I did a treadmill workout. I did a treadmill 5K in 23 minutes and 29 seconds, and then alternated walking and running as a cool down for 11 1/2 minutes. My total distance was 4.81 miles, and I kept moving for 45 minutes. 

In the evening I decided to do an exercise challenge. I like exercise challenges because they give you an idea of your fitness level, and you can re-do them later to see how much you're improved. 

This challenge is only 5 minutes long, but you want to do the maximum number of reps in each 5 minute time period. In a couple of weeks, or a month, it's a good idea to complete this challenge again and compare your results. So be sure to write down the number of reps you did!

See you all later, 

Melissa

1. Chair Squat Leg Swing
2. Plank Pose
3. Leg Lift/Hip Lift
4. Dive Bomber
5. Lunge Jump

5 Minute Cardio Butt Blast: Melissa Bender Fitness

Hi Everyone,

This is the cardio portion (part 1) of my 20 Minute Full Body Interval Workout. Click the link if you want to do the entire workout! I broke up the videos so you could mix it up, or break up the workout to suit your needs. With workouts as short as 5 minutes who can't find the time?

Enjoy the workout! There will be a new one up today!

Melissa



All Levels: Max reps during each 50 second interval

1. In/Out Squat Jump
2. Step Up (right)
3. Step Up (left)
4. Warrior 3 Touch Down
5. Jump Up

Note: You do not have to jump or step onto something this high. Just make sure whatever you are stepping on is sturdy and secured. Safety should always come first. 

5 Minute Butt/Leg Workout: Melissa Bender Fitness

Hi Everyone,

This is part 4 of my 20 Minute Full Body Interval Workout from yesterday. Feel free to mix up the order or match this with other workouts! If you're in a hurry you can do this on it's own. 

Interval workouts are high intensity, so be sure to push yourself while also listening to your body. 

Enjoy!
Melissa



All Levels: Max reps during each 50 second interval, 10 seconds of rest between each exercise

1. Side Lunge Lift (right)
2. Side Lunge Lift (left)
3. Superman
4. Back Lunge (right)
5. Back Lunge (left)

5 Minute Arm Workout: Melissa Bender Fitness

Hi Everyone, 

This is the arm portion (part 3) of my 20 Minute Full Body Interval Workout If you want to do the entire workout click on the link. Otherwise, feel free to mix and match, or break up your workout. Whatever works for you! 

I am a big fan of interval workouts. You get great results, quickly. 

Check back later for a new workout!
Melissa



Max reps during each 50 second interval, 10 seconds of rest between each exercise

1. Rolling Pushup
2. Warrior Row (right)
3. Down Dog Pushup
4. Warrior Row (left)
5. Tricep Dip

5 Minute Ab Workout (interval): Melissa Bender Fitness

Hi Everyone,

This video is part of the 20 Minute Full Body HIIT Workout I am uploading each 5 minute segment separately to make it easy to mix and match workouts. You can add this to any of the cardio workouts, or another ab workout. Or you can do the entire workout at the link above. :)

Try it out! There will be a new workout later. 

Melissa



10 seconds of rest, 50 seconds max reps

1. 1/2 Get Up (crab reach) with 10 pound kettle bell
2. Plank Heel Touch
3. Pendulum Plank (right)
4. Pendulum Plank (left)
5. V-Up