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

HIIT It, Sweat It, Tone It: Workout + Hill Sprints

Hi Everyone,

Tonight I taught a yoga class. I didn't have time to film my 20-Minute workout tonight (but it's coming, I promise!) This is a great throwback HIIT workout. If you want to try a yoga workout instead check out this one: 25 Minute Home Yoga Flow. 

One round of tonight's workout takes 15 minutes. This workout can be repeated up to 3 times. If you are repeating be sure to take a quick break in between rounds. 

With any workout you get the best results if you warm up first. When your body is warmed up it is already working at a higher level, which leads to boosted metabolic benefits. It is especially important to warm up before HIIT workouts so your cardiovascular system is ready to work at a high level. If I forget to warm-up the number of reps on my first round is always significantly lower than my reps on the second round, when my body has adjusted to the effort. 

I went through this workout once, and followed it with 4 hill sprints. I timed my sprints: 
Sprint 1: 18 seconds
Sprint 2: 18 seconds
Sprint 3: 18 seconds
Sprint 4: 17 seconds

In between each sprint my rest time was walking back down the hill.

Hill sprints should be based on your fitness level. Beginners: 10 seconds, Intermediate: 15 seconds, Advanced: up to 20 seconds. The goal is to run as hard as you can, while keeping in mind that you have to repeat it. You want to maintain your pace throughout the workout. The short duration of these sprints helps prevent injury, while maximizing calorie burning, and speed/strength building. Also, sprinting uphill is safer for your body than sprinting on flat surfaces. The angle of the hill decreases your risk of pulling a muscle and teaches you appropriate running form. 

Never start hill sprints before warming up. I did them immediately after this workout so my body was ready!

Enjoy the workout!
Melissa
Facebook, Instagram, or Twitter. 

Click the link to get your own Gymboss Interval Timer!

All Levels: Max reps for each 60 second interval, 30 seconds cardio of choice between each exercise.  

*I wrote my cardio bursts in the breakdown, you can follow along with me or select your cardio of choice. You can select one form of cardio or alternate. 

1. Curtsy Lunge Hop
cardio: high knees

2. Mountain Climber Hop
cardio: burpee

3. Angel Abs
cardio: high knees

4. Sumo Pushups
cardio: Jumping Jacks

5. Leg Series (right)
cardio: high knees

6. Leg Series (left)
cardio: burpee

7. Temple Tap Abs
cardio: high knees

8. Frogger Crunch
cardio: Jumping Jacks

9. Chair Twist
cardio: burpee

10. Prone Heel Tap
cardio: burpee

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 18: Power Interval Workout with Cardio

Hi Everyone!

This is workout #18 of my HIIT the New Year Hard Workout Challenge! 

My workouts was a bit different than the one below. I did a 30 minute interval workout on the treadmill. As you can see in the photo below I worked up a sweat that was intense enough to make my mascara run! I posted a workout below that combines body weight exercise and treadmill intervals. At the bottom of the page I also posted a Jump Rope video for an alternate cardio burst. 

Interval Running Workout

This workout is a combination of treadmill intervals and body weight exercises. If sweat is liquid awesome, then I was pretty darn awesome during this workout! 

If you don't have a treadmill you can substitute: 10 Minute Bombshell Fat Burn It is a 10 minute cardio based interval workout. So you would be doing intervals exactly the same length that I did without worrying about the treadmill. You can also substitute jump roping, or steady state cardio if you prefer. The breakdown for the treadmill workout is below. 

I listed the paces and speeds I did on the treadmill workout. You can adjust them based on your comfortable pace, and your sprinting pace. The idea is to alternate 1 minute of a comfortable but effortful pace, with 1 minute at a quicker pace. By minute 5-6 you should be at a pace that feels closer to a sprint but can be maintained for a minute. Then you start working your way back up. Make sure you warm up before doing this workout. 

Enjoy!

Melissa

Beginner: 5-10 Minutes of cardio, 10 reps 
Intermediate: 10 Minutes of cardio, 15 reps
Advanced: 10 Minutes of cardio, 20 reps


Part 1: Interval Cardio on the Treadmill

Listen to your Body, and adjust the cardio to your level. Steady cardio, Jump Rope, or the 10 Minute Bombshell Fat Blast workout can be substituted. 

Part 2:

1. Chair/Side Squat

2. Up/Down Dog (Dive Bomber)

3. Reach Through Situp

4. Lunge with Kickback (right)

5. Lunge with Kickback (left)

Part 3: Repeat Cardio Workout

Part 4: 

1. Hip Press (right)

2. Hip Press (left)

3. Bicycle

4. Sumo Pushup

5. Ab Twist

Alternate Cardio:

HIIT the New Year Hard: Workout 15: Bubble Butt Cardio Burn

Hi Everyone!

Today is Day 15 of my HIIT the New Year Hard Workout Challenge. Tonight's workout is a full body routine, that emphasizes rounding and shaping your tush. Even though it's focused on tightening and toning your behind this workout also incorporates ab and arm toning as well. 

I prefer compound movements because they allow you to work a variety of muscles at one time. This creates functional strength, while also providing an aesthetically pleasing physique. 

It's been a while since I incorporated weights into my workouts. As always, you can complete this workout with body weight only. I tried to keep my primary focus on form throughout the workout. If you have followed my workouts for a while you know I always emphasize proper form, but this is particularly true any time you are using weights. 

I followed this workout with a run on the treadmill. I decided to do mile repeats. I ran one mile at a time, followed by a rest break equal to half of my mile time. I ran my first mile in 6 minutes and 35 seconds, and I rested for 3 minutes and 15 seconds before running my second mile. I actually picked up the pace a bit for miles 2 and 3, because I was feeling great and wanted to increase the challenge. 

I ran a total of 3 miles. My running time was 19 minutes and 5 seconds. I woke up this morning knowing that I wanted to do a hard run today, and it felt great to listen to my body. Some days I just want to work hard, and get sweaty. :) Because I was doing a hard run I only went through the workout once today. 

I hope you guys enjoy it! I have more fun recipes for you so be sure to check back!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. 

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

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

1. High Knees
2. Sidewinder Pistol Squats (right)
3. Sidewinder Pistol Squats (left)
4. Front Weighted Squats
5. Scissor Abs
6. Mountain Climbers
7. 1 Leg Bridge Extension (right)
8. 1 Leg Bridge Extension (left)
9. Romanian Deadlift
10. Supergirls
11. High Knees
12. 1 Leg Weighted Lunge (right)
13. 1 Leg Weighted Lunge (left)
14. Ball Pull
15. Elbow Taps

Full Body Bender Home Workout & Run Breakdown

Hi Everyone!

I will be filming a brand new workout this evening. In the mean time I am sharing an old workout, and a breakdown of my run last night. 

The workout below is a good full body workout. To amp up the intensity you can add jump roping in between each round. As always, be sure to warm up before getting started. The video and breakdown are posted below. 

Last night I did a cardio workout. It is a run focused on building both speed and endurance. This workout will help improve your overall fitness level. 

I did my run on the treadmill:

-30 Minutes at a Light Intensity Pace. (Speed: 7.0, 8.5 min/mile)

-Followed by 8 25-second High Intensity Sprints. (Video at the bottom of the page). (Speed: started at 10.0 and increased to 10.6, 6 min/mile to 5.6 min/mile). 

You can keep the rest in between intervals equal to your sprint time. I didn't time my rest (I should have), so I went back into it more quickly. 

*Speed should be based on your perceived level of effort. Do not base your speed or intervals off of mine. Light Intensity Pace means a conversational pace. You should be able to run and talk comfortably. High Intensity Pace means you should be working close to maximum effort. Speech should be minimal. Work at a pace that is appropriate for you and you will make gains and improve your speed. The first time I ran I had to stop after two blocks. If you are just starting out check out: Running for Beginners. 


Enjoy the workout!

Melissa
Facebook, Instagram, or Twitter. 

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

Repeat 1-3X

*For an added burn complete 5 minutes of jump roping in between rounds*

1. Supergirl Push Ups
2. Lunge Hop (right)
3. Lunge Hop (left)
4. Scissor Touch Abs
5. Prone Heel Press
6. Boat Tap
7. Bird Dog (right)
8. Bird Dog (left)
9. Single Leg Hip Thrust (right)
10. Single Leg Hip Thrust (left)
11. Bent Over Row
12. Good Mornings

A video posted by Melissa Bender (@benderfitness) on Dec 12, 2014 at 4:41pm PST

Post Run Recovery Stretch: Stretches Injury Prevention for Athletes

Hi Everyone!

Stretching is one of the most important things you can do to keep your body healthy and injury free. It will help maintain your bodies biomechanics, improve blood flow to your muscles (which helps them heal and strengthen more efficiently), and allows you to complete exercises through the full range of motion to maximize the benefits of each movement. 

This is my post-run stretching routine, but it can be used after any workout. Pre-workout you want to do dynamic stretching (check out Jesse's Running Warm-Up and Cool Down here.) Post workout you can transition to static stretches as demonstrated in the video below. 

I completed this stretch routine when I got home from running my Half Marathon, along with some foam rolling (you can find my Foam Rolling routine here.) 

As a result I had minimal soreness after my race. I noticed some soreness through my quads when walking down stairs. I repeated this routine for the first three days after my race to avoid late onset muscle soreness. Often people find that the true soreness doesn't kick in until two days after a hard workout. 

I plan on continuing with this stretching routine, as I have noticed a decrease in my flexibility, and I want to improve/maintain my current abilities. 

I hope you all enjoy this stretch routine!
Melissa





*To maximize the benefits of this workout, hold each stretch for 60 seconds. You can build up stretch time based on your bodies tolerance.*

1. Flat Back Table Fold
2. Forward Fold
3. Wide Leg Twisting Fold
   -Chest to Leg and then Obliques to Leg.
   -Repeat Right and Left
4. Pigeon Pose
   -Repeat Right and Left
5. King Arthur Pose 
   -Repeat Right and Left
6. Knee to Ground Lunge to Shin Stretch
   -Repeat Right and Left
7. Down Dog
8. Up Dog

Flat Back Table Fold
(Instagram Tutorial Video)

Forward Fold

Wide Leg Twist Fold

Pigeon Pose with Overhead Reach

Pigeon Pose

King Arthur Pose

Knee to Ground Lunge to Shin Stretch
(Instagram Tutorial Video) 

Down Dog

Up-Dog

Half Marathon Training Update and Better Booty Workout Routine

Hi Everyone!

This workout is all about the lower body (video and breakdown are posted below)! I used dumbbells and a barbell for this workout, but all exercises can be performed with body weight or dumbbells. Select the option that is going to challenge you the most!

Even though this was a non-plyometric workout I was dripping with sweat and breathing heavy from the challenge of the workout. If you are up for it follow the routine with 1 mile of easy paced running or your equivalent cardio of choice. 

Half Marathon Training Update: Today I did 6.55 miles around my goal half marathon pace. It took me 51 minutes and 50 seconds. Last year I finished my first half in 1:46:38. Ideally I would like to meet or better that time, but I am nervous about that goal because I missed a lot of training due to my car accident. 

The race is 9 days away! If I meet my goal fantastic! If I don't, that's okay too. Bottom line? I am going to run 13.1 miles in 9 days. No matter what time I do it in that's pretty darn awesome!

I planned on filming a new workout tonight also, but I decided not to push my body so hard. I want to balance my training. New workout (for sure!) tomorrow when I get home from work. 

Jon, the certified Nutritionist/store owner at Total Nutrition Mansfield will be writing another post for my blog so if you have a question for him post it in the comments or on my Facebook page!

Melissa

PS Fit Fashion: Pants are from Affitnity and Bender Fitness followers always get 15% off with the code BenderFitness at checkout. 

People always ask me about these shoes and they are the Women's Reebok Crossfit Nano 2.0. You can still find them a few places in the pink or you can custom create them in your own color combination on their website. I don't have any discount code for you guys, but if you sign up for their e-mail they usually give you 15% off of your order. 

Today's workout had me sweating!

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

1. Front Squat
2. Mountain Climber
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Hip Thrust Frogger
6. Bulgarian Split Squat (right)
7. Bulgarian Split Squat (left)
8. Romanian Deadlift
9. Hip Thrust (right)
10. Hip Thrust (left)

Lunge Kick (part 1): Both Knees form 90 Degree Angles. Front knee over ankle.

Lunge Kick Part 2: Kick the rear leg to a comfortable height.
Return to starting position. 

Split Squat (part 1): Back foot rests comfortably on a sturdy surface. 

Split Squat (part 2): Lower your body, bringing the front thigh parallel to the ground.
Knee stays behind your toes.
Straighten the front leg to return to starting position. 

Hip Thrust Frogger: In between each exercise return to a solid plank.
Form a straight line from shoulders, hips, to heels. 

Diet Bet Challenge: Day 16: Intense Cardio Interval Workout

Hi Everyone!

It's Day 16 of the DietBet Challenge! 

I took this workout to the track. This is a very challenging cardiovascular workout, that will burn fat, strengthen your core, and improve your speed. Even if you aren't concerned with running speed this workout will help you improve your body's ability to work at a higher level of effort and improve your V02 Max. 

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. 

When I wrote the workout I planned on doing a 3 minute jogging warm-up and 3 minute jogging cool down. You can choose whichever suits your needs. 

I included an alternate workout video below for those of you that aren't able to incorporate the running aspects of this workout. 

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

Melissa

Click the link to get your own Gymboss Interval Timer!

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)

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