Legs & Core Workout: Body Weight Sculpting

Hi Everyone!

This workout is low impact on your joints, but challenging. It is focused on strengthening and sculpting your midsection, butt and thighs. You can repeat this workout 1-4X. 

I went through this workout once and ran 4 miles on the treadmill at incline .5 in 31 minutes and 39 seconds. I want to make sure I'm not to tired come race day. 

You can do this alone or pair it with cardio. 

Have fun! Don't forget to tag me on Instagram, Twitter or Facebook(@BenderFitness and  #BenderFitness) if you're following along! 

Melissa

Don't forget to check in on Facebook, Instagram, or Twitter!

Equipment: Gymboss Interval Timer set to stopwatch for time. 

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

1. X-Plank
2. Hydrant Extension (right)
3. Hydrant Extension (left)
4. Lunge to Warrior III (right)
5. Lunge to Warrior III (left)
6. Down Dog-Plank-Up Dog
7. Modified Side Plank Reach (right)
8. Modified Side Plank Reach (left)
9. Leg Series (right)
10. Leg Series (left)
11. Crossed Twisting Sit-up (right)
12. Crossed Twisting Sit-up (left)

Repeat 1-4X

Core Workout On the Mat: No Equipment

Hi Everyone!

Rose is back for a core workout! She did a fantastic job pushing herself through the workout. We did one round together and paired it with a 3.1 Mile Run outside. 

We have really been pushing this week to help Rose continue to progress with her weight loss journey. She is already down 50 lbs, and looking to continue her journey to be the healthiest she can be. You can read more about her journey at MyChangeforATen.com

We are also re-focusing on Rose's diet, and creating a healthy relationship with food. Rose has a history of disordered eating. She has a tendency to see food as an enemy. I am trying to re-frame her thinking toward food. Food is fuel and nutrition. I will be writing a separate post about creating a Healthy Relationship with Food. 

This week, Rose also started a running program, did the 4-Minute Standing Lower Body Workout and a Legs & Core Home Interval Workout: Low Impact. By the end of the week Rose joked that she was crawling up the stairs, but she felt great and had a smile on her face the entire time!

I still have one more workout to post with Rose & Nicole so check back!

I hope you enjoy this routine! 
Melissa

After 1 Week of Hands on BenderFitness Workouts!

Equipment: Gymboss Interval Timer set for 12 Rounds of 10/50

1. Temple Tap
2. Oblique V-Up (Right)
3. Oblique V-U (Left)
4. Angel Abs
5. Crunch & Tap
6. Swimmer
7. Starfish Twist (Right)
8. Starfish Twist (Left)
9. Roll Up
10. Boat Balance with Lateral Leg Drop (Right)
11. Boat Balance with Lateral Leg Drop (Left)
12. Superman

Repeat 1-3X
Optional: Pair with 30 Minutes of Cardio. 

Quick Core Challenge: Ab Workout

Hi Everyone! 

I have a great Core Workout challenge for you! This one was tough on me! I will definitely be repeating this one, and attempting to go through it without taking rest breaks. 

Every other exercise in this workout is Mountain Climbers. If you have difficulty with your wrists you can substitute jump rope or high knees for this movement. Remember, there is always a way to modify your workouts if you have an injury or restriction. 

I paired this workout with a 3.1 Mile (5K) run outside with Rose and Nicole. I am going to be writing about Rose's new running program. Rose has been my Fitness Ambassador since the beginning of the year. She has lost 50 lbs over the course of a year and is looking to break her plateau and continue with her fitness goals. You can read more about her journey, and what we have been doing over the past week at: MyChangeforaTen.com.

I hope have fun with today's Core Challenge Workout! Let me know how many rounds you made it through!

Melissa

Equipment: Gymboss Interval Timer set for 10 Rounds of 30/50

-Mountain Climbers
1. Supergirl Pushups
-Mountain Climbers
2. Cross Bicycle (right)
-Mountain Climbers
3. Cross Bicycle (left)
-Mountain Climbers
4. Plank Jack
-Mountain Climbers
5. Angel Abs
-Mountain Climbers
6. Boat V-Lift
-Mountain Climbers
7. Temple Tap Abs
-Mountain Climbers
8. Side Plank Front Kick (right)
-Mountain Climbers
9. Side Plank Front Kick (left)
-Mountain Climbers
*50 Second Cool Down

Repeat 1-3X
Optional: Pair with 30 Minutes of Cardio. 

Legs & Core Home Interval Workout: Low Impact

Hi Everyone!

Finally! A new workout! I am in San Francisco right now. I filmed today's workout with my fitness ambassador, Rose, from My Change for a Ten. She is working her way through my Bikini Prep Workout series, and is documenting her weight loss journey. 

She is progressing beautifully, and did a great job with today's workout! We were also joined by my friend, Nicole. Nicole made her directorial debut with today's workout, and then joined me for round two of today's workout. 

We will be filming a new workout today (hopefully this one doesn't take over 4000 minutes to upload!)

I cooked for all of us this morning and we had whole wheat tortillas, with eggs, spinach and tomato. I added some greek yogurt and hot sauce to mine to spice it up! It is important to support your workouts with healthy food choices. 

Have a Great Day & Enjoy today's workout! 

Melissa

PS My Fitness Fashion today is from www.affitnity.com and you can get 15% off total purchase with the code BenderFitness at checkout. 

Nicole & Rose

Click the link to get your own Gymboss Interval Timer!

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

1. Wide Leg Knee to Elbow Cross
2. V-Up
3. Leg Series (right)
4. Leg Series (left)
5. Warrior 2 to Half Moon (right)
6. Warrior 2 to Half Moon (left)
7. Windshield Wiper Reverse Plank
8. Spiderman Plank
9. Rainbow Lunge (right)
10. Rainbow Lunge (left)
11. Deep Squat Kick (right)
12. Deep Squat Kick (left)
13. Cheek to Cheek
14. Hip Thrust (right)
15. Hip Thrust (left)

Repeat 1-3X
Optional: 30 Minutes of Cardio

On the Mat: Core Training for a Tighter Midsection

Hi Everyone!

I am still recovering from a stomach virus, so here is another throwback workout. This is a challenging mat based core series. This one definitely kept me working hard, and I struggled to keep form a few times during the movements. 

Remember, it's always better to complete the exercise with proper form, rather than doing more reps incorrectly. To really challenge your muscles you want the movements to be controlled throughout the full range of motion. 

When I filmed this workout my body was tired from running a half marathon on Saturday, and going to a climbing wall on Sunday. I enjoyed the challenge of this workout for both my strength and endurance. :)

Enjoy!

Melissa

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

or

HIIT: 50 seconds max reps, 10 seconds of rest between exercises. 

1. Leg Circle (right)
2. Leg Circle (left)
3. Rock the Boat
4. Side Crunch Toe Touch (right)
5. Side Crunch Toe Touch (left)
6. 3 Part Abs
7. Bicycle
8. Boat Scissor Twist
9. Super Swimmer
10. Tick Tock Abs

Repeat 1-3X

Gambit and Buffy <3 Workout Time!

Belly Fat Burn: 10 Minute HIIT Workout

Hi Everyone!

I hope you enjoyed yesterday's 40-Minute Workout! This is a throwback Core workout, but I will be filming a brand new workout tonight. 

If you are feeling a lot of soreness today take the day off. You can try my Post Run Recovery Stretch to loosen up your muscles. 

Today's workout is separated into two parts: 10 Minute HIIT Belly Fat Burn, and a bonus round with the dip station. Both videos are below. 

I repeated the HIIT workout twice, and only went through the dip stand routine once (although I am going to repeat the dip stand routine one more time tonight before my shower). 

I hope you enjoy the workout. Jesse went through it with me on the second round, and we both found it challenging. 

I hope you all enjoy the workout(s)!
Melissa

PS My top is from www.affitnity.com. You can get 15% off of your total purchase with the code BenderFitness at checkout.  





Equipment: Gymboss Interval Timer set for Max reps during each 50 second Interval, 10 seconds of rest between exercises. 

1. Mountain Climber
2. Russian Twist
3. Frogger
4. Crunch & Tap
5. Russian Kicks
6. Temple Tap Abs
7. Plank Jacks
8. Heel Tap Abs
9. Donkey Kick
10. Hip Lift

Repeat 1-3X
Optional: Pair with 30 Minutes of Cardio




1. Reverse Pushup
2. Leg Raise
3. Ab Twist
4. L-Lift
5. Tick Tock Abs

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!