Intense Cardio VO2 Max Workout

Hi Everyone!

I am incorporating running back into my workouts. I have been skipping out on my cardio lately. As the weather is starting to warm up I am finding that my desire to run has been re-kindled. Sometimes you need a little break from something to remind yourself how much you enjoy it! I did a 4.15 mile run outside, but I wanted to share this throwback workout option. I filmed this one last summer.

You can take this workout to the track (or treadmill). This is a very challenging cardiovascular workout, that will burn fat, strengthen your core, and improve your speed. This workout will help you improve your body's ability to work at a higher level of effort and improve your V02 Max. 

Many people ask Jesse and I how to become a faster runner. To improve your speed you have to get your body used to working at an effort/pace that is faster than what you are currently doing. If you run at a comfortable pace every time you run, you will be great at running that pace. You have to push outside of your comfort zone if you want to improve your speed. 

Additionally this workout will help you burn fat, and improve your overall fitness level.

Make sure you do a warm-up before completing this workout, and finish with a cool-down. I did a warm-up jog (2 laps around the track, which equals 800 meters), and 1 mile cool down at an easy pace. 

I hope you enjoy this one! It's tough, but a great challenge! 

Melissa

Click the link to get your own Gymboss Interval Timer!

Start with a Warm-Up

-High Knees (1 Minute)
Jump Rope (or invisible jump rope) (2 Minutes)
-Run (3 Minutes-Harder than race pace)
-Burpees (2 Minutes)
-Mountain Climbers (1 Minute)
-Run (3 Minutes: Harder than race pace)
-Jump Rope (2 Minutes)
-High Knees (1 Minute)
-Run (3 Minutes: Harder than race pace)

Finish with a Cool Down

Alternate Workout Burst for those who do not run:

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

Plyo Cardio Fat Burn: 15 Minute HIIT

Hi Everyone! 

I have a throw back workout for you today! This workout is intense, but fun!

This exercise series combines plyometric movements that are designed to sculpt lean muscles, while burning fat. The goal is to complete the maximum number of reps you can during each 50 second interval, with minimal rest between exercises. *Form is always more important than number of reps. You will get more benefit by doing half the reps with appropriate form than double the reps with poor form. 

Jesse and I are at the Arnold Sports Festival this weekend. I am going to try and get some new workouts posted, but the internet connection isn't the best, so they may not be up until we get home. 

If you're at the Arnold stop by the Nutrition Snob Booth #859 and say hello!

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

Have fun!

Melissa

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50. 


Max reps 50 seconds, 10 seconds rest. 

1. Cross Donkey Kick
2. Jump Rope (or Ropeless Jump)
3. Surfer Burpee
4. Jump Rope
5. Lunge Hop Switch
6. High Knees
7. Mountain Climber
8. High Knees
9. Russian Kicks
10. High Knees
11. Jump Kick (right)
12. Burpee
13. Jump Kick (left)
14. Burpee
15. Punching Side Lunge Hop

Core Cardio Burn: 15 Minutes Per Round HIIT Fat Burn

Hi Everyone!

Tonight's workout is focused on Core & Cardio. I like pairing core and cardio together to provide strengthening and sculpting to the muscles, while simultaneously burning any fat that might be resting on top of your muscles. 

You can do this workout on it's own or pair it with a full body workout. I have been tagged in a lot of posts on Instagram lately (@BenderFitness) showing me the different video combinations people are using to create their own workout. I love seeing your posts or comments about the workouts, and seeing people creating a customized plan by combining 2 or 3 videos together to get in a longer workout day. 

Jesse did this workout too, and he enjoyed it. I coached him through this one, and another new video that I have for you tomorrow evening. He enjoyed both workouts and the challenge! He is already seeing results, so I will have to share his photos with you soon too! 

Jesse going through this workout. 

I hope you enjoy the workout!

Melissa

Facebook, Instagram, or Twitter.

Click the link to get your own Gymboss Interval Timer! 

Set your timer for 10 Rounds of 40/50. 

-High Knees
1. Plank Crunch
-High Knees
2. Plank Jack Pushup
-High Knees
3. Side Plank Reach Through (right)
-High Knees
4. Side Plank Reach Through (left)
-High Knees
5. Rainbow Plank (right)
-High Knees
6. Rainbow Plank (left)
-High Knees
7. Down Dog Cross & Lift (right)
-High Knees
8. Down Dog Cross & Lift (left)
-High Knees
9. Pushup to Hip Thrust (alternating)
-High Knees
10. Knee Drop Plank

Repeat 1-3X
Optional: Pair with 15-30 Minute Run or Cardio of Choice. 

High Knees

Plank Crunch

Plank Jack

Side Plank Reach Through

Rainbow Plank: Part 1

Rainbow Plank: Part 2

Down Dog Cross & Lift: Part 1

Down Dog Cross & Lift: Part 2

Pushup to Hip Thrust: Part 1

Pushup to Hip Thrust: Part 2

Knee Drop Plank

20 Minute: Core Cardio Fat Burn: HIIT

Hi Everyone!

Today's workout is a 20 Minute HIIT Core & Cardio Workout. This is a great fat burner. I completed jump rope for my cardio intervals, but you can also substitute high knees if you prefer. 

Jesse and I just got home from Toronto yesterday. I had so much fun filming my workout series for BodyRock.tv. I came home feeling rejuvenated and motivated. Our flight was delayed yesterday so I had some time to come up with several new workouts, and new workout moves. 

Freddy, BodyRock CEO/Producer, showed me the Unicycle move that I included in today's workout. I love coming up with and finding new moves. It keeps the workouts interesting, and challenges your body in new ways all the time. 

I have some other great workouts already planned for this week, so keep checking back! 

Melissa

Facebook, Instagram, or Twitter. 




Click the link to get your own Gymboss Interval Timer! 
Set your timer for 15 Rounds of 30/50. 

*Between each exercise complete 30 second cardio burst: Jump Rope or High Knees. 

1. Rolling Situp
2. Split Leg Lift (right)
3. Split Leg Lift (left)
4. 1 Leg Tricep Squat (right)
5. 1 Leg Tricep Squat (left)
6. Side Lunge with Knee Cross (right)
7. Side Lunge with Knee Cross (left)
8. Clamp
9. Forward Fold Jump
10. Seated Twist Stretch
11. Side Tap Reverse Plank
12. Kneeling Side Bend
13. Chair Twist
14. Unicycle
15. Unicycle

Repeat 1-3X

Rolling Situp: Part 1

Rolling Situp: Part 2

Split Leg Lift

1 Leg Tricep Squat

Side Lunge with Knee Cross: Part 1

Side Lunge with Knee Cross: Part 2

Clamp: Part 1

Clamp: Part 2

Forward Fold Jump: Part 1

Forward Fold Jump: Part 2

Forward Fold Jump: Part 3

Seated Twist Stretch

Side Tap Reverse Plank

Side Tap Reverse Plank

Kneeling Side Bend

Chair Twist

Unicycle: Part 1

Unicycle: Part 2

Gambit loves workout time! 

HIIT the New Year Hard: Workout 22: Strengthen, Sweat & Run

Hi Everyone!

This is workout #22 of my HIIT the New Year Hard Workout Challenge! There will be a brand new workout tonight! I taught a yoga class yesterday after work so I didn't have time to film a new one. The new workout is a High Intensity 20 Minute Interval workout. I hope you are ready!


In this workout I alternated cardio rounds in between each workout set. I ran on my treadmill, but the other option is to complete the jump rope workout video at the bottom of this post (1 round=6 minutes), or do another form of cardio of choice. The goal is to get your heart rate up, and work up a sweat. 

My cardio of choice today was mile repeats. I ran a total of 4 miles during this workout. 

Remember to always work to your level, and adjust the challenge to your needs. :)

Enjoy the 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. 

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness

Click the link to get your own Gymboss Interval Timer!

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

*Cardio 

1. Surfer
2. Single Leg Step-Up (right)
3. Single Leg Step-Up (left)
4. Curtsy Lunge (right)
5. Curtsy Lunge (left)

*Cardio

1. Knee Drop Plank
2. Side Plank Elbow Tap (right)
3. Side Plank Elbow Tap (left)
4. Leg/Hip Lift
5. Bicycle

*Cardio

1. Twisted (Oblique) Push-up
2. Dips
3. Rowing Shrug
4. Tricep Push-up (right)
5. Tricep Push-up (left)

*Cardio

HIIT the New Year Hard: Workout 21: 22 Minute HIIT Sweat Body Weight Workout

Hi Everyone!

This is workout #21 of my HIIT the New Year Hard Workout Challenge! Today's workout is going to get you sweaty! Are you ready for some HIIT?

All you need for this workout is a yoga mat and jump rope. Don't have those? It's okay, you can still do the workout without them (your floor might get a little sweaty though!)

At the beginning of today's workout video I show a modification for the Heel Tap Jump Squat. If you are just starting out your workout journey and building up your strength/endurance you can use the Jump Rope intervals as a rest break between exercises. Work to your own level, and build up to the more difficult variations.

If the workout is hard, that's a good thing. If it isn't challenging you it isn't teaching your body how to improve your strength and endurance. The human body is incredibly efficient at adaptation. That is why keeping your workouts challenging is imperative to making improvements. 

Every once in a while I get someone who comments "you can't even do your own workout! You're sweating and breathing hard!" That makes me smile, because if I wasn't challenging myself it wouldn't be much of a workout. Remember, these are the actual workouts I do to stay in shape and maintain my level of fitness. I don't sneak off to the gym secretly. This is it. :) 

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness

Have fun getting sweaty!

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. 

PPS Fit Fashion: Workout top is from www.Affitnity.com. You can find the link for this top HERE. You can always use the discount code BenderFitness for 15% off of your purchase at checkout. The shoes are Brooks Glycerin (no discount code, sorry!) I don't remember where I got the leggings. 

Click the link to get your own Gymboss Interval Timer!

Set your Gymboss Interval Timer for 16 Rounds of 30/50. 

*Every 30 Second Interval Cardio of Choice: Jump Rope or High Knees
**Warm-up Before all workouts to maximize your results, and protect yourself from injury.**

  -Jump Rope
1. Heel Tap Squat Jump
  -Jump Rope
2. Side Plank Reach Through (right)
  -Jump Rope
3. Heel Tap Squat Jump
  -Jump Rope
4. Side Plank Reach Through (left)
  -Jump Rope
5. Heel Tap Squat Jump
  -Jump Rope
6. Supergirl Pushup
  -Jump Rope
7. Heel Tap Squat Jump
  -Jump Rope
8. Heel Press Plank (right)
  -Jump Rope
9. Heel Tap Squat Jump
  -Jump Rope
10. Heel Press Plank (left)
  -Jump Rope
11. Heel Tap Squat Jump
  -Jump Rope
12. Plank Crunch
  -Jump Rope
13. Heel Tap Squat Jump
  -Jump Rope
14. Knee Drop Plank
  -Jump Rope
15. Heel Tap Squat Jump
  -Jump Rope
16. Cheek to Cheek Plank

Repeat 1-3X

**Cool Down after your workout!**

Jump Rope

Side Plank Reach Through (part 1)

Side Plank Reach Through (part 2)

Supergirl Push-up 

Heel Press Plank

Plank Crunch

Knee Drop Plank

Cheek to Cheek Plank