Free workouts: HIIT, yoga, fitness, strength training, running, and healthy diet tips. This blog is meant to inspire others to improve their quality of life by making healthy decisions each day. I am an Occupational Therapist, Certified Yoga Instructor & Runner. I enjoy all aspects of fitness and don't believe in stagnation. These workouts are designed to include variety & keep you challenged. Get in the best shape of your life at home without ever getting bored!
It's time for a new workout! This one is quick, but intense. I was dripping sweat by the end of it. You don't need any equipment for this routine.
This workout combines different Plyometric moves and Pushup variations. The intervals are shorter so really push yourself to get in as many reps as possible without sacrificing form. If the pushups become to intense and your form starts to suffer you can switch to the plank variations of each exercise.
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!
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
Today's workout is a quick 4-Minute Lower Body Burn. Although one round only takes 4-Minutes it is very challenging! This routine works your lower body in all planes of motion, and activates all of the muscles of your glutes, thighs and calves. Push yourself to get your maximum number of repetitions during the workout and you will also reap the cardiovascular benefits of this workout.
For today's workout I am joined by Rose & Nicole. Prior to doing this workout, Nicole and I ran 5K (3.1 Miles), and Rose and I did a 2 mile run. You can add running to this workout, complete it on it's own, or pair it with the cardio video below.
We had an amazing Fitness Week in San Francisco and this is the last workout we filmed together.
I love sharing fitness with my friends! Nicole hit her goal 5K time during our run, and Rose completed her first 5K run without stopping to walk. It felt amazing to help them achieve some of their fitness goals.
Equipment: Gymboss Interval Timer set for 4 Rounds of 10/50, and a Bench or Sturdy Surface to Step On.
1. Sit to Jump Squat 2. Side Step Up Leg Lift (Right) 3. Side Step Up Leg Lift (Left) 4. High Knees Toe Tap Repeat 1-5X Optional: Pair with 30 Minute Run or Complete Quick Fit Cardio Workout (below) 1-3X
Quick Fit Cardio Workout:
Beginner: 10 reps Intermediate: 15 reps Advanced: 20 reps -High Knees 30 second intervals Equipment: Dumbbell 1. High Knees 2. Toe Touch Plank 3. High Knees 4. Squat Press 5. High Knees 6. Lunge Jump 7. High Knees 8. Elevator Knee Plank (right) 9. High Knees 10. Elevator Knee Plank (left) Repeat 1-3X
I hope you are ready for another great workout! This is a standing lower body workout. It is definitely going on my list of favorites! My legs were burning during this one!
This workout will challenge your lower body in all planes of motion. It's a balanced workout to challenge and shape your glutes, thighs and legs. If you want to amp up the intensity even more you can add dumbbells or a weighted vest to increase the challenge.
Nicole joined me for this one. We have been best friend since second grade, so it was great to have her in a workout with me! It is such a blessing to be able to share fitness with your friends. I love knowing that we are making ourselves healthier as a team.
Nicole, Rose and I have been having a fitness focused week here in San Francisco. I am going to miss having my daily workouts with them when I go home!
Prior to filming this workout I did a 4.54 Mile Run outside at an average pace of 8:15/mile. Nicole did a 2 mile run before our workout. Typically, I recommend running after a workout so form isn't compromised. Sometimes I switch the order because I like to vary the challenge so my body doesn't adjust.
Melissa Post-Run
I hope you enjoy this workout! Let me know what you think either in the comments below or on Facebook, Instagram, or Twitter. Melissa
Hi Everyone! I have another 4-Minute Standing Workout for you! This one is focused on your Thighs & Butt. You will work your butt and thighs from every angle. This is a quick workout, but it is very efficient. I am joined today by my friend Nicole. We have been BFFs since the second grade. She has traveled across the country from Maine to join us here for our Fitness week with my fitness ambassador Rose, in San Francisco. We have been staying busy, and having fun running/filming new workouts. The photo below is from Nicole's fitness tracker stats from the day we filmed this workout.
Nicole's Fitness tracker stats.
We paired this workout with a run, but I have included my 10-Minute Jump Rope workout below as an alternate cardio option. It was very windy when we filmed outdoors, so there is no audio to the workout (just some music!)
1. Pendulum Squat (Right) 2. Warrior Kick (Right) 3. Warrior Kick (Left) 4. Jump Squat Repeat 1-5X. Optional: Pair with Jump Rope Routine or 30 Minutes of Cardio. *If pairing with the Jump Rope Workout alternate routines. IE: Things & Butt/Jump Rope/Thighs & Butt.
Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope 1. Jump Rope 2. High Knees 3. Jumping Jack 4. Skier 5. Single Leg Hops (5 per leg, alternating) 6. Jump Rope 7. High Knees 8. Jumping Jack 9. Skier 10. Single Leg Hops (5 per leg, alternating) Repeat 1-3X
This is a quick lower body workout. All you need is a bench or sturdy chair to step up on and a little bit of space. I completed this workout for time, but you can also complete it for reps. Although one round only takes 4 minutes it is a nice challenge!
You can do this workout on it's own, and repeat 1-5X. You can also choose to pair this workout with the 10 Minute Jump Rope video (posted below) and repeat both workouts 1-3X.
I have been spending time personally training/providing guidance for my fitness ambassador & friend, Rose from MyChangeForaTen.com. She is sore & happy, and she has achieved some fitness milestones that she didn't even know she was capable of! I will be sharing more about her progress in a future post!
It was very windy when we filmed outdoors, so there is no audio to the workout (just some music!)
I hope you enjoy it!
Melissa
Equipment: Gymboss Interval Timer set for 4 Rounds of 10/50 1. Surfer 2. Step Up with Kick Back (left) 3. Step Up with Kick Back (right) 4. Sumo Squat Twist
Repeat 1-5X. *If pairing with the Jump Rope Workout alternate routines. IE: Lower Body/Jump Rope/Lower Body/Jump Rope.
Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope 1. Jump Rope 2. High Knees 3. Jumping Jack 4. Skier 5. Single Leg Hops (5 per leg, alternating) 6. Jump Rope 7. High Knees 8. Jumping Jack 9. Skier 10. Single Leg Hops (5 per leg, alternating) Repeat 1-3X
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.
