Beginner Workout for New Moms

Hi Everyone!

Post Workout

This workout was so much fun for me! I got to workout with my sister and my niece, Olivia. Olivia is 3 1/2 months old, and I think she really enjoyed workout time. She loved the attention and warmth, and by the end she was sound asleep. 

As a new mom my sister, Jessica, has found it tough to fit in workouts. This is a fun workout that she can do with the baby, or go through with body weight only. When you have little ones it's important to get creative. 

My mom worked out with me when I was little, and I think it left a very positive imprint on my life. I remember "riding" on her feet when she did leg raises. I was having fun spending time with my mom, and she was getting in a great ab workout. My dad used to do pushups with me and my sisters sitting on his back, and we loved it! When you workout with your child you can begin building a healthy legacy that they will carry with them into their lives. 

I hope you enjoy this workout. If you don't have a baby you can start out with body weight or use dumbbells or kettle bells to increase the intensity. 

Have fun!
Melissa

PS Jessica has joined me for a couple of pre-baby workouts. You can find them here:
Strong Sister Workout
Love Handle Loser: Part 2

10-20 Reps Per Exercise
Repeat 1-3X
High Knees 30-60 Seconds

1. High Knees
2. Squat
3. Plank
4. High Knees
5. Lunge (right)
6. Lunge (left)
7. Goddess Twist
8. High Knees
9. Side Plank (right)
10. Side Plank (left)
11. V-Up/Sit-up
12. High Knees
13. Leg Series (right)
14. Leg Series (left)
15. High Knees

Fitness Transformation: Workout 7

Hi Everyone!

Josh is back for another Fitness Transformation workout! He is doing great, and is noticing changes physically and in his endurance. 

Josh went through this workout one time tonight, and followed it by running 1 mile on the treadmill. We increased the intensity of his workout by alternating the incline. Josh did 1 minute with no incline, and 30 seconds at an incline. He also alternated his speed during the run. As of his last doctor's visit Josh has already lost 17 pounds, and today he had to tighten his belt another notch. 

While Josh was on the treadmill I went through the workout a second time, and increased the reps to 20 per exercise. For the front squat I did 15, because I felt like that was the maximum that I could do while maintaining form and safety without having a spotter. Remember, good form maximizes your results, and significantly reduces your risk of injury. 

For dinner Jesse and I tried out a recipe for protein pancakes that I found on pinterest. They were delicious! I modified the recipe a little bit, and I will be sharing it here tomorrow. 

I was feeling super motivated tonight, so I followed my workout with a treadmill 5K. 

Have a great night!
Melissa

Protein Pancakes

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

Repeat 1-3X

1. Front Squat
2. Russian Twist
3. Romanian Deadlift
4. Weighted Single Leg Bridge (right)
5. Weighted Single Leg Bridge (left)
6. Situp Press (right)
7. Situp Press (left)
8. Weighted Lunge (right)
9. Weighted Lunge (left)

Fitness Transformation: Workout 6

Hi Everyone!

My workout with Josh is finally posted! I have great news. Josh went to his doctor yesterday, and his doctor was thrilled that he has lost 17 pounds since starting these workouts with me! GO Josh!!!

I am so happy for him, and glad that his journey is starting off strong. Remember it's about consistency, and creating a fitness lifestyle that you can maintain. 

Have a great day!
Melissa

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

1. Plank to Lunge Reach
2.Russian Twist
3. Mountain Climber Pushup
4. Lunge Kick (right)
5. Lunge Kick (left)
6. High Knees
7. Alicia's Sumo Squat Kick
8. Side Frogger
9. Hip Thrust
10. Reverse Bicycle

Fitness Transformation Workout 5

Hi Everyone!

The workout video and breakdown are posted below. Josh joined me for another workout. We are going to start amping up his workouts a bit more now that he is developing some more strength and endurance. 

Prior to this workout Josh walked on the treadmill for 25 minutes. 

This workout is full body toning workout, that also focuses on building your cardiovascular endurance. We are building and varying the workouts, so that as Josh adds this into the rotation with the other workouts we have done his body is continually challenged in new ways. 

Enjoy!

Melissa

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

*Repeat 1-3X

1. Alternating Lunge Lift
2. Tricep Leg Lift
3. Extended Situp
4. Mount Climber/High Knees (30 seconds each, 10 second rest in between)
5. Squatting Side Kick
6. Tricep Pushup (right)
7. Tricep Pushup (left)
8. Bicycle
9. Mountain Climber/High Knees
10. Warrior Row (right)
11. Warrior Row (left)
12. Leg Lift Abs
13. Mountain Climber/High Knees

Fitness Transformation: Workout 4 Interval Fat Burner

Hi Everyone!

The workout video and breakdown are both below. :) Josh is back for another workout as he continues his fitness transformation. I am already seeing improvements in his endurance! As soon as he was done with this workout he walked on the treadmill for 15 minutes. 

He has been working out every other day, repeating workout 1-3 in the Fitness Transformation series we have been doing. This was his first interval workout, and it provided the perfect challenge, but Josh pushed though it! 

I am getting really excited to repeat the fit test so Josh can see how much he has improved. 

I hope you guys enjoy the workout! 

I will see you tomorrow with a brand new one. 

Melissa

All Levels: Max reps during each 20 second interval, 10 seconds of rest between exercises

1. Squat Jump
2. Side Plank Lift (right)
3. Side Plank Lift (left)
4. High Knees
5. V-Up
6. Frogger
7. Lunge Kick (right)
8. Lunge Kick (left)

Repeat 1-3X

Fitness Transformation: Workout 3

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed

Repeat 1-3X

1. High Knees (timed)
2. Walk the Plank
3. Superman
4. Leg Lift Abs
5. Reverse Lunge
6. Jumping Jacks
7. Sumo Squat
8. Reverse Plank Side Step
9. Bicycle Abs
10. High Knees

Hi Everyone!

Josh is back for his third workout with me. He is doing great, and really put a lot of effort into today's workout. He followed this workout with 20 minutes of walking on the treadmill. 

Josh's workout schedule has been every other day. I have been giving him a day between workouts to allow his body to heal and build muscle. When you are first starting out it is important to build strength and endurance. You want to challenge your body without overdoing it. 

These workouts wear Josh out, but he is still able to do his cardio afterward. Eventually he will build up to doing multiple rounds. You want to build a strong and healthy body, not work yourself to the point of injury. 

Enjoy the workout, and thanks for supporting Josh in his journey! 

Melissa

PS I just joined instagram! If you're on there follow be at www.instagram.com/BenderFitness

Fitness Transformation: Workout 2

Hi Everyone!

Today I had a very special guest join me for a workout: my brother-in-law, Josh. We did a full body workout, and he finished with 20 minutes on the treadmill of running and walking. The workout video is below, and is the second workout I have created for Josh. 

Below, is a quick interview with Josh, talking about his goals, and what he would like to achieve with his workouts. I love the goals that he set, and I know that he will be able to achieve them. 

I am really excited to be a part of Josh's Fitness Transformation, and I'm glad he is willing to share it with everyone here. :) 

I hope you all enjoy the workout, and thanks for giving Josh support to achieve his goals!
Melissa



Repeat 1-3X

1. Lunge Curl (alternate legs)
2. Plank Lift
3. Side Plank Hip Drop (right)
4. Side Plank Hip Drop (left)
5. Heel Tap Abs or Leg Lift Abs
6. Hip Press
7. Leg Series (right)
8. Leg Series (left)
9. Sumo Pushups
10. Bicycle Abs

Fitness Transformation: Workout 1

Fitness Transformation: Workout 1

Hi Everyone,

This is the first workout I have created for my Fitness Transformation workout series. I created this workout plan for my brother in law, Josh, who is just starting out on his fitness/weight loss journey. I had him complete the Fit Test to help measure his starting point and his progress as he completes my workout plan. 

This workout plan is suitable for all fitness levels. By increasing the reps and rounds you increase the intensity of the workout. The focus is on full body exercises that will create strength, endurance, and all over body sculpting. 

The focus of these workouts should always be on form. As you grow stronger and gain endurance you want to move from one exercise to the next as quickly as possible. 

Josh is really excited to share his journey and progress with you. We have developed several goals for Josh along the way. His long term goal is to lose approximately 60 pounds. Short term goals are to improve his level of fitness and number of reps on the fit test, drop a pants size, drop a shirt size, and improve his cardiovascular endurance. 

Josh is also working on making sustainable changes to his diet, and incorporating healthier eating choices. 

I hope you all enjoy this workout!
Melissa 

Beginner: 10 reps, repeat 1-2X
Intermediate: 15 reps, Repeat 1-3X
Advanced: 20 reps, Repeat 1-3X

1. High Knees (60 seconds)
2. Side Plank (right) (60 seconds)
3. Side Plank (left) (60 seconds)
4. Jumping Jacks
5. Bicycle
6. Walking Pushups
7. Sumo Squat
8. Mountain Climber
9. Temple Tap Abs
10. Plank (60 seconds)

Fit Test 2013

Hi Everyone,

The video and breakdown for my fit test are below. I mentioned in a previous post that I am developing a workout plan for my brother in law, Josh, who is just starting out on his fitness journey. 

He has agreed to share his journey and transformation on my blog, so I will be sharing the workouts he is doing, updates on his progress, and he will be joining me for some videos. 

To get started I had him complete a "Fit Test" to see where he is at right now. This way we have a direct measure of his fitness to compare to. When starting a fitness and weight loss plan I think it's very important to measure your success in multiple ways, instead of just focusing on the number on the scale. 

With the fitness test you can take breaks in between exercises to catch your breath. You can repeat this test periodically as you gain strength and endurance to see your improvements. 

At some point I will also film myself going through the fit test at "full speed" where I am not explaining exercises so you guys can see my progression as well. I didn't go through this full out because I wanted to show how the exercises are done for anyone who is just starting out. Also, I have been sharing my workouts here and on youtube for 15 months now so I don't want anyone who is just starting to compare their fitness level to mine. 

Enjoy, and good luck on your journey!

Melissa

All Levels: Max reps for each exercise in 60 seconds. Write down/keep track of your results. Repeat this workout in 2-4 weeks to see if you have progressed. 

1. Bent Arm Hang (go for max time, keeping your chin above the bar. Try not to let your body swing)
2. High Knees
3. Pushups
4. Jumping Jacks
5. Situps
6. Mountain Climbers
7. Plank (hold for as long as you can and keep track of your time)

Beginner Full Body Toning

Hi Everyone,

Marie joined me for a workout today. This is a beginner workout, that will work your entire body. Marie is going to do a run this evening to add some cardio to this workout. 

I also included some pictures of Marie's progression. These are her before and after photos. 

The photo in the black shirt is from December (about 10 days after she had her baby), the photo with the baby is from February when she did a workout with me, and the photo in the pink is from today. Marie has gotten much stronger. 

This is actually the fourth video Marie has done with me. To see some more beginner workouts with Marie you can check out the "Guest Star" tab above, or click on these links:

Full Body Beginner Workout

Beginners Workout: Building Strength

All Over Fat Burn (more advanced)

I hope you all enjoy the workout, and seeing Marie's progress!

Melissa

Beginner: 10 reps, 30 seconds timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

1. Mountain Climbers (timed)
2. Warrior 3 Squat
3. Pendulum Plank (right) (timed or reps)
4. Pendulum Plank (left) (timed or reps)
5. High Knees (timed)
6. Spiderman Pushup
7. Bridge Squeeze (timed)
8. Plie Jump
9. Side Plank (right)
10. Side Plank (left)

Repeat

Full Body Workout for Beginners

Hi Everyone,

I created this workout to focus on form, and to give anyone who is a beginner a starting point. I do many different variations of exercises in my videos, but for the most part they stem from these basic movements. 

In any exercise the most important aspect is good form. You can do 100s of exercises with poor form and only get a fraction of the benefits. If you are new to exercise or aren't sure on form try practicing it in front of a mirror, or getting an outside opinion. In the video I go over the form for each movement. 

Also, these basic movements can be substituted for any of the more advanced versions of these exercises in my other videos. This is a full body, body weight, home workout. You can do this routine anywhere. This should still be a challenging workout. The important part isn't being perfect at the right away, it's about building up. Remember, if it doesn't challenge you, it doesn't change you. 

Enjoy!

Melissa

Beginner: up to 10 reps of each exercise
Intermediate: 15 reps
Advanced: 20 reps

1. Squat
2. Plank
3. Bicycle
4. Pushup
5. Superman
6. Side Plank (right)
7. Side Plank (left)
8. Leg Lift
9. Hip Lift
10. 3 Way Lunge (right)
11. 3 Way Lunge (left)

Full Body Beginner Workout: Melissa Bender Fitness

Hi Everyone,

Marie came over for another workout today. She brought her gorgeous son, Liam with her. When he got tired of watching us, and wanted some attention I decided to include him in our workout. :) He loved it, and I got to play with an adorable baby so we were both happy. 

Marie has gotten a lot stronger, and has been losing both pounds and inches since starting her fitness bender. She did a great job in today's workout, and was able to do the intermediate number of reps for everything except the Lunge Kicks (which she did 10 of). So she has really improved a lot in a short period of time. 

If you're on a more advanced level repeat this workout 2-4 times. It took us 15 minutes exactly to go through this workout once. 

Enjoy, and have a great day!

Melissa

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed


Repeat 2-4 times. 

1. Lateral Jump Squat
2. Heel Push Right (timed)
3. Heel Push Left (timed)
4. Crossing Leg Reach Right
5. Crossing Leg Reach Left
6. Lunge Kick Right
7. Lunge Kick Left
8. Down Dog Leg Lift Right
9. Down Dog Leg Lift Left
10. Zombie Situps (or Baby Situps!) (timed)
11. V-Scissor Reach 
12. Mountain Climber (timed)
13. Half Moon Rotations
14. High Knees (timed)

Special thanks to Marie and Liam for joining us today!