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. 

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!

21 Minute Full Body Workout

Hi Everyone!

Today's workout is finally posted! It took a while for this one to upload and process, but no more waiting! It's here! 

I have a great week of workouts planned. This one is low-impact, but still very effective. The only impact exercise is jump rope, and you can substitute high knee marching if you need a lower impact option for your joints. 

I paired this workout with a 2-Mile Run for some added cardio. You can also choose to change the intervals to 30/50, and add 30 seconds of High Knees or Jump Rope if you are looking for a higher intensity workout today. 

I have great workouts planned for this week so keep checking back!

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 21 Rounds of 10/50. 

1. Jump Rope
2. In/Out Squat
3. Camel Reach
4. Toe Touch Plank
5. Tricep Squat Leg Lift (right)
6. Tricep Squat Leg Lift (left)
7. Bow Lift
8. Ab Lean Pulse
9. Superman
10. 3-Way Plank (right)
11. 3-Way Plank (left)
12. Pendulum Abs
13. Seated Twist
14. Down Dog Bent Knee Lift (right)
15. Down Dog Bent Knee Lift (left)
16. Scissor Abs
17. Wide Leg Toe Tap Situp (right)
18. Wide Leg Toe Tap Situp (left)
19. Jump Rope
20. In/Out Squat
21. Camel Reach

Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio. 

Jump Rope

In/Out Squat: Part 1

In/Out Squat: Part 2

Camel Reach: Part 1

Camel Reach: Part 2

Toe Touch Plank

Tricep Squat Leg Lift: Part 1

Tricep Squat Leg Lift: Part 2

Bow Lift

Ab Lean Pulse

Superman

3-Way Plank: Part 1

3-Way Plank

3-Way Plank

Pendulum Abs

Pendulum Abs

Seated Twist

Down Down Bent Knee Lift

Scissor Abs

Seated Twist Situp: Part 1

Seated Twist Situp: Part 2

Jump Rope

In/Out Squat: Part 1

In/Out Squat: Part 2

Camel Reach: Part 1

Camel Reach: Part 2

Lower Body, Low Impact Workout: Quiet! No Jumping-15 Minutes Per Round

Hi Everyone!

Today's workout is all about the Lower Body! It is a low impact routine (no jumping), but it is still challenging. You will work your lower half from every angle. 

All you need for this workout is a chair and some dumbbells (optional). Adding weight to your workout will increase the challenge/intensity. If you don't have dumbbells get creative and find something around your house! A gallon of water weighs about 8 lbs, and the fluidity and balance of the handle will add an additional challenge. 

I hope you all enjoy today's workout!

I have some other great workouts already planned for this week, so keep checking back! On Facebook I am asking for any questions you have. Jesse and I will be filming a Q & A video. You can let me know your questions here: www.facebook.com/MelissaBenderFitness. 

Melissa

Facebook, Instagram, or Twitter. 



Click the link to get your own Gymboss Interval Timer! 
Set your timer for 15 Rounds of 10/50. 

1. Squat
2. Squatting Calf Raise
3. Pretzel (right)
4. Pretzel (left)
5. Forward Fold Leg Raise (right)
6. Forward Fold Leg Raise (left)
7. Split Squat to Warrior (right)
8. Split Squat to Warrior (left)
9. Butt Lift Squat
10. Hydrant Extension (right)
11. Hydrant Extension (left)
12. Leg Series (right)
13. Leg Series (left)
14. Sit to Stand (right)
15. Sit to Stand (left)

Repeat 1-4X
Optional: Add 30 Minutes Cardio of Choice

Squat

Squatting Calf Raise: Part 1

Squatting Calf Raise: Part 2

Pretzel Lift

Forward Fold Leg Raise

Split Squat to Warrior: Part 1

Split Squat to Warrior: Part 2

Butt Lift Squat: Part 1

Butt Lift Squat: Part 2 (focus on keeping the back flat)

Hydrant to Leg Extension: Part 1

Hydrant to Leg Extension: Part 2

Leg Series: Part 1

Leg Series: Part 2

Sit to Stand: Part 1

Sit to Stand: Part 2