18-Minute Body Weight Workout

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Hello Everyone,

Welcome to today’s workout. On the agenda for today we have a fantastic, full body workout routine. One round of this low impact workout will take 18-minutes. You can go through it once or repeat it up to 3X.

This is a full body workout routine, with an emphasis on glutes and thighs. I use a stability ball for a couple of exercises, but those movements can easily be modified to be completed with no equipment. Below you will find the full length workout video and a photo tutorial. The photo tutorial shows the body weight modifications for the exercises I use the stability ball in.

Remember: There is always a way to modify a workout. Whether it’s a specific exercise you are still building up to or a piece of equipment you don’t have access to.

This is a fun and challenging workout that I enjoy revisiting in my workout routine. I hope you find it useful enough to repeat too!

Update on new workouts: My work schedule has been all consuming lately and I haven’t had any time to film new workouts. That should start to slow down in about 6-weeks. I’m going to try to film some new videos before that point, but working 60-70 hours per week and still being an active part of my family and my kids activities isn’t leaving time for much else at the moment.

Luckily my YouTube channel has hundreds of free workouts options in the meantime: https://www.youtube.com/channel/UCW6EhFcuDNhi9XWMYlxTw5g

My subscription workout site has not been updated recently, but it does have workout series that are not available anywhere else. So if you are a subscriber, I promise good things are coming. I planned on starting this year strong with new workouts, but a whole series of life events and changes to my work schedule put that plan on hiatus for the moment.

From our household to yours, we are wishing you joy, health and happiness. We are so glad that we are still a part of your health and fitness journey.

Much love,
Melissa

The Full Length Workout Video:

The Workout:

Spiderman Plank-Right
Spiderman Plank-Left
Warrior III Squat-Right
Warrior III Squat-Left
Heel Tap Leg Lifts
Leg Series-Right
Leg Series-Left
Ball Leg Lift
Ball V-Lift
Butt Lift
Butt V-Lift
Plie Jumps
Squatting Side Leg Lift-Right
Squatting Side Leg Lift-Left
Wall Sit Leg Lift-Right
Wall Sit Leg Lift-Left
Side Plank Drop-Right
Side Plank Drop-Left

Repeat 1-3X

Photo Exercise Tutorial:

15-Minute: Full Body Workout, Dumbbell Exercises

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Hi Everyone,

Welcome to today’s workout!

Grab your dumbbells for this fun and challenging routine. One round only takes 15-Minutes, and it can be repeated up to 3X.

This workout routine is focused on building full body strength, fitness, and lean muscles. Don’t be afraid to push yourself. Breathe heavy, get sweaty and have fun!

I am focusing on re-building my strength, endurance and overall health and fitness. To be honest, it isn’t easy. It’s a lot easier to keep going once you have established a consistent routine. When your routine stops working with your lifestyle or is consistently met with obstacles things get much harder.

It takes a lot of effort to establish a new routine, but the end result is worth it.

I hope you enjoy today’s workout! Let me know how many rounds you get in.

Melissa

The Workout Video:

The Workout Breakdown:

No Equipment. Total Core Workout + Fat Burning Exercise Routine. Build strength and cardiovascular endurance.

1. Mountain Climbers

2. Reverse Plank Butt Taps

3. Angel Abs

4. Frogger

5. Elevated Clam to Lift: Right

6. Elevated Clam to Lift: Left

7. Locust Reach

8. Plank Jacks

9. Rock the Boat

10. Reverse Crunch Roll Up

11. Rotating Plank

12. Russian Kicks

13. Temple Tap Abs

14. Spiderman

15. Crab/Table Top Toe Touch

Repeat 1-3X.

15-Minute HIIT: HOME WORKOUT – No Equipment

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Hi Everyone!

Welcome to a great full body workout routine. This workout requires no equipment and can be completed with body weight. As always, you will find the full length workout video below.

This was my first workout back to HIIT after an extended break. I did keep up with some yoga, but definitely had a decline in my overall health and fitness. I’ve got some work to do to re-build, but I’m excited for the journey. Plus, I’ve noticed that every time I workout my kids also want to workout or stretch with me. It’s not just my health and fitness that I’m building. These little ones are paying attention and my healthy habits are helping them create their own.

I paired today’s workout with a mile walk on the treadmill. I kept it simple, 3.0 mph speed, Incline level 2. You can repeat the workout 1-3X or do just one round. I’m starting out with one round. As my fitness level improves I will start to repeat for another round or two, or add some higher intensity cardio after the workout.

My current focus remains on CONSISTENCY. Showing up on a regular basis for my workouts, week in and week out. Consistency is more important than having one great week, or two great weeks. In that vein, I’ve committed to keeping active on a daily basis with at least one mile of walking. This is intentional walking or other exercise, outside of my normal daily activity.

I’m re-training my mind and body to show up for my health and my future self. I love taking care of my family, and sometimes do so at the expense of my own workouts, sleep, etc. I’ve been reminding myself that my family also relies on me maintaining my health and wellness, so that needs to be a priority, too.

I enjoyed being back to filming and I hope you enjoy this workout as much as I did. I would love to hear which exercise you enjoyed the most and which you found most challenging. I found the single leg hip tap most challenging, but it was also one of my favorites from today. My second favorite was the Beast Heel Press.

Have fun with today’s workout and let me know what your goals are this year, and how you’re doing with staying on track so far. Let’s keep building our health and wellness together. I’m looking forward to the year ahead and sharing plenty of new workouts with you.

See you soon!
Melissa

Member’s Workouts: Brand New workout videos available to subscription members at: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness

The Workout:

https://youtu.be/ggnAXTKeWYE

Full Body Workout. No Equipment. Sculpt & Burn.

Floor Tap Lateral Squat Hop
Double Cross Knee Drive
Warrior III: RIght
Warrior III: Left
Burpee
Rock the Boat
Single Leg Hip Tap: Right
Single Leg Hip Tap: Left
Side Plank Reach: Right
Side Plank Reach: Left
Beast Heel Press: Alternating
Temple Tap Abs
Heel Tap Jump Squat
Half Moon Leg Pulse: Right
Half Moon Leg Pulse: Left

Repeat 1-3X

New Goals for a Healthier Year

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Hello Everyone!

Like many people I am starting out the year by setting some new goals. My focus this year is on my health and fitness. So here I am, back to this blog where I’ve loved sharing workouts for more than a decade and through two pregnancies, starting over to rebuild my health and fitness.

When I look back on the last year it was both wonderful and incredibly challenging. Overall the good outweighed the negative, but the number one challenge was the most unexpected…my health. For over a year I’ve struggled with intense fatigue, muscle soreness and generally feeling not like myself. My energy was low and I (a person who does not normally nap) found myself unable to get through a day without napping.

My iron was low, and I started to feel better after supplementing. I would have a few good days and think I turned a corner, but inevitably the fatigue kept coming back. As a result I’ve done some yoga, but no HIIT workouts and nothing with any real consistency.

Which leads me to Goal Number One: BE CONSISTENT.

So to start out, my goal is very simple. Participate in intentional movement every day this month. That can be HIIT, Yoga, Walking, Running or anything else. Just move intentionally and on a daily basis. To go along with this goal I’ve decided to get in one mile of walking or running per day. One mile is a small enough distance that I can consistently get it in even on the days I feel tired. It’s also long enough for the endorphins to start flowing and get me back to consistently doing longer workouts.

I started this a week or so before the new year to get back into the flow, and got in my first intentional exercise of the year. It was an incline walk on the treadmill:

Day 1 Treadmill Workout:
Speed 3.5
Incline: First 5-Minutes: 2
Incline: Minutes 6-30: 12
Incline: Minutes 30-45: 2

Finished with stretching.

I only set a goal to get on the treadmill for one mile, but once I started moving my body felt better and I wanted to keep going. That doesn’t mean there won’t be shorter workouts days, but it felt AMAZING to get moving again.

For those of you that don’t have a treadmill (or just don’t enjoy them), I’ve included a quick Tabata workout below. It was filmed shortly after I had my second child, and it’s a fun and challenging routine.

I will be filming new workouts. The goal is to restart filming this weekend. In the meantime, let’s be consistent together. Let me know in the comments what your goals are and what type of workout you are doing today.

We can keep each other motivated and committed.

Have fun today. I can’t wait to exercise with you again.
<3 Melissa

The Workout:

Round 1
1. Lateral Hop
2. Pendulum Tap: Right
3. Pendulum Tap: Left
4. Low Jack

Round 2
1. Squat Jump
2. Goblet Squat
3. Warrior III: Right
4. Warrior III: Left

Round 3
1. Plie Jump
2. Goddess Pulse
3. Lunge Pulse
4. Burpee

15-Minute: FULL BODY Workout, Home Exercise Routine

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Hello Everyone!

Welcome to a great, full body workout! For this routine you will need two dumbbells. One round takes 15-Minutes. It’s quick, effective and will give you a great workout in a short period of time. This routine focuses on compound exercises to maximize the workout efficiency in the shortest amount of time. You will find the full length workout video, breakdown and photo tutorial below.

I got in one round, but if you’re up to it I recommend repeating the workout up to 3X.

I’ve been continuing to struggle with some fatigue and decreased stamina. So I am slowly re-building and carefully listening to my body as I get back into working out consistently. Doing one round of this workout was the perfect building block for me. My focus right now is on continuing to re-build my health, strength and endurance. That means starting out small, re-building the foundation and expanding from there.

Historically, I don’t get muscle soreness from working out. I get sore maybe 1-2X per year if I do something particularly intense or that involves a lot of deep stretching. Lately, I have to be very careful about overdoing it or intense muscle soreness makes it hard to do much for several days to a week. One round of this workout was perfect, because I got only mildly sore. That means I can continue to workout, recover and build muscle.

If you do experience muscle soreness, try some gentle walking and stretching to help move it out. Staying still can make the soreness worse. Also, be sure to support your muscle recovery with protein, nutrition and hydration.

As far as what’s been causing my fatigue, I had some testing done that showed low iron, which I’ve been focused on restoring through nutrition and a daily vitamin. My doctor isn’t fully convinced that’s the culprit of my energy depletion, so I had some additional blood testing done this week to rule out Lyme disease and a reactivation of Mono.

Remember, exercise should be focused on improving your health. Sometimes that means pushing yourself harder (because you know you can!). Other times, that means easing off a bit and respecting what your body needs right now. For me, that means slowly, but surely getting back into my exercise groove.

I hope you enjoy the workout! Let me know how many rounds you did, what your favorite exercise was and which move challenged you the most! Most importantly, have fun and focus on your health! Feel free to do some silly dances or wiggles in between each exercise to keep your body moving.

See you soon with a new workout!

Melissa

Member’s Workouts: Brand New workout videos available to subscription members at: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness

Amazon Affiliate Storefront: https://www.amazon.com/shop/benderfitness A lot of my favorites are on sale, so be sure to check it out!

The Workout:

Equipment: Dumbbells

Side Leg Lift: Right
Side Leg Lift: left
Lunge Kick: Right
Lunge Kick: Left
Romanian Deadlift
Pushup Tows
Balanced Twist
Kneeling Hip Tap: Right
Kneeling HIp Tap: Left
Plank Twist and Reach
Squat Hop or Tip Toes
Pendulum
Weighted Burpee
Wood Chopper: Right
Wood Chopper: Left

Repeat up to 3X.

Full Body Home Workout, Photo Exercise Tutorial

20-Min HIIT: Full Body Workout – NO EQUIPMENT Exercise Routine

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Hello Everyone!

Welcome to today’s workout! I’m happy that you’re here. This is a full body workout, and it takes 20-Minutes per Round to complete. This routine requires no equipment, and is completed with body weight. We have some fun and challenging exercises. Push yourself to get in max reps with good form.

As always, you will find the full length workout video and workout breakdown below. You can repeat this workout up to 3X for a 60-Minute Total Body Workout. Lately, I’ve been aiming for 1-2 Rounds plus 30-Minutes of walking on the treadmill. This helps me hit my movement goal each day.

I’m aiming to get in at least 10,000 steps per day. I’ve been working a lot, so I have needed to be more intentional with the amount of movement I am getting in. It seems like the more I move the better I feel, but we are so busy that it’s been tricky to stay in motion. Unfortunately, I’ve been experiencing a lot of fatigue over the past few months, but I finally feel like I am starting to get better. Energy levels have a significant impact on your daily health and mood, so I definitely need to put in some work to improve mine.

In addition to movement and exercise, I’m also focusing on my nutrition and planning out some vegetables and herbs to plant in my garden this year. There’s something so wonderful about fresh vegetables. Last year we lost a lot of what we planted to a groundhog and deer. As a result, this year I’m going to try and focus on some container gardening.

Historically, I’ve found it easy to grow tomatoes, onions, zucchini, eggplant and watermelon. This year I would like to add spinach and basil. If you have any vegetable garden must haves please let me know in the comments. My kids love to help with gardening so it’s a fun family activity in our household.

Our area sometimes gets snow late in the season, but I would like to have my plants started by the end of March or early April. It’s important to your overall health to focus on both activity and getting in a nutrient rich diet.

Have fun with today’s workout and let me know how many rounds you got in! Remember, whether you get in one round of 3, you are showing up for yourself and your health. Keep up the good work. Your health is worth it.

If you have a favorite exercise and a most challenging exercise let me know in the comments.

Melissa

Member’s Workouts: Brand New workout videos available to subscription members at: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness

Amazon Affiliate Storefront: https://www.amazon.com/shop/benderfitness A lot of my favorites are on sale, so be sure to check it out!

The Workout:

Equipment: None

Low Jack
Warrior III to Figure 4: Right
Warrior III to Figure 4: Left
Pendulum Squat: Right
Pendulum Squat: Left
Spiderman
Angel Abs
Side Plank Reach: Right
Side Plank Reach: Left
Locust with Cactus
Leg Series: Right
Leg Series: Left
Elevated Adduction: Right
Elevated Adduction: Left
Beast to Plank: Alternating
Balanced Bicycle
Reverse Plank Step Outs
Superman
Supergirl Crunch: Alternating
X-Squeeze Me

You can repeat this workout for up to 3 Rounds Total.

15-Minute HIIT: Full Body Home Workout

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Hello Everyone!

Welcome to today’s workout! For today’s workout you want to grab your dumbbells. One round of this workout will take 15-Minutes, but you can repeat it for a longer more intense workout.

I encourage you to challenge yourself with this workout. Push yourself during the workout, and focus on good form during each exercise. You will find the full length workout video and exercise breakdown below.

New Workouts

After work today, I’m planning on filming a new workout. I haven’t been as consistent with filming lately because I’ve been dealing with a combination of fatigue and busy-ness. However, one thing that I know to be true is that when I exercise I have more energy. So it’s very important to break the cycle of not working out because I’m tired. To get through this plateau, my focus is on quick workouts like this one. Remember, getting in some exercise is better than not getting in anything.

Sometimes, the most important thing to focus on is mindset. That’s a shift that I need right now. In addition to quick workouts, I am focusing on general activity. That means moving and walking more throughout the day and getting in 10,000+ steps.

Generally speaking you want to get in 7,000-12,000 steps per day. I’ve been working through some continuing education courses (and a new certification, but more on that later!) that review the impact of walking on health and cognition and it’s so fascinating. In my work with geriatrics I have long noticed a trend: those who are the healthiest physically and mentally walk every day. Every time I have a patient who is 100+ years old and doing well I ask them what they attribute their health to. The number one answer is always WALKING.

I love this for a number of reasons, but at the very top of the list is that walking is so accessible to most people.

Your health is worth the effort. By showing up here today you are doing something wonderful for your health and wellness. Keep moving, focus on growing stronger, and push yourself to make choices that support your health and longevity. Health impacts every moment of your day.

My goals this week:

-10,000+ steps per day.

-3 to 4 workouts filmed

-schedule blood work

My doctor wrote me an order for blood work to check out any possible causes of my fatigue, and my general health and I have been so busy that I haven’t scheduled it yet. Today I am going to setup my appointment and stop procrastinating. Remember, you have the power to take action and make changes in your life. Unless you put in the effort no change is going to happen. That spans exercise to wellness visits with your doctor and preventative checkups. Make time for your health.

Have fun with today’s workout and let me know how many rounds you got in!

Melissa

Member’s Workouts: Brand New workout videos available to subscription members at: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness

Amazon Affiliate Storefront: https://www.amazon.com/shop/benderfitness A lot of my favorites are on sale, so be sure to check it out!

The Workout:

Equipment: Interval Timer set for 15 Rounds of 10/50, and two dumbbells.

This workout can also be repeated for Reps:

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

Burpee
Reverse Lunge Lift-Right
Reverse Lunge Lift-Left
Table Lift-Right
Table Lift-Left
Burpee
Knee Drop Plank
Temple Tap Abs
Plank Jack Pushup
Heel Tap Abs
Burpee
Tricep Drop
Bicep Curl
Shoulder Press
Reverse Plank

Repeat 1-4X

Full Body, 10-Minute HIIT Workout

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Hello Everyone!

Welcome to today’s workout! This full body workout can be done with no equipment, or with minimal equipment. One round only takes 10-minutes, so this is a quick workout that is repeatable.

I started (and ended the year) sick, so this is my first more intense workout and it felt wonderful. I eased back into workouts with a few days of yoga and walking on the treadmill. I was ready and excited to get back to a more normal workout routine.

In the year ahead I am focusing on my health and energy. Those two things impact the way you experience everything in life. When you are feeling good it can be easy to forget how important health and energy is, but it’s worth the effort of exercise and eating nutritious foods. When you get sick or you struggle to get through the day because your energy is low, you suddenly realize how much of your daily life is impacted by your health.

After being sick, I definitely notice that my endurance and strength aren’t at the level that I am used to. I was especially fatigued on the Plank Chest Tap and Sumo Pushups. As I get back into my routine, rebuilding strength and endurance will be part of the process. I’m excited to feel the changes that are coming.

Remember, you are doing something positive for your health by showing up today. Whether you get in one round of today’s workout or multiple rounds you made a choice that has a positive impact on everything you do.

I’m so glad that you have chosen to workout with me today.

As we head into the week I like to set some goals for myself. This week I intend to complete 5-workouts, stay hydrated and get 7-8 hours of sleep per night. The sleep component is a BIG one for me, because it impacts how I feel on a daily basis. I normally sleep very well, but when my children wake up in the night I have a difficult time falling back to sleep.

I would love to hear your goals and what you are working toward right now. Please share them in the comments and let me know if you had a favorite exercise during today’s workout.

Melissa

Member’s Workouts: Brand New workout videos available to subscription members at: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness

Amazon Affiliate Storefront: https://www.amazon.com/shop/benderfitness A lot of my favorites are on sale, so be sure to check it out!

The Workout:

Full Body Workout.

Optional Equipment: Dumbbells and Bench or Elevated Surface. All exercises can be completed without equipment.

Repeat 1-4X.

Jumping Jacks
Decline Spiderman
Extended Hip Lift
Mountain Climbers
Squatting Leg Abduction: Right
Squatting Leg Abduction: Left
High Knees
Knee Drop/Chest Press Plank
Lunge Jump
Sumo Pushups

*I did 4 Rounds.

Abs on Fire: 10-Minute HIIT Core Workout – No Equipment

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Hello Everyone!

Welcome to today’s workout! Today we are focused on building a stronger Core. We are combining exercises that work the core from every angle with cardio bursts to maximize the burn and efficiency of this quick workout.

I’m a big fan of core workouts, because they support your strength, posture and balance. The benefits of a good core routine go beyond the aesthetics of visible ab definition and help improve functional mobility and quality of life. One of the main benefits is that a balanced core routine can help reduce back pain (along with some good exercises to strengthen the glutes and help develop good pelvic position.)

While I do like seeing visible ab definition on my body that isn’t the main reason I do core exercises. I do core exercises to keep myself strong, healthy and as pain free as possible. I’m looking at the present moment, while also training for the future.

HIIT the ReBoot: Re-filming my NPC Bikini Competition Prep Workout Series

Exercise Demonstration: High Knees Toe Touch.

Today’s workout is actually the tenth workout I have filmed in my Bikini Competition Prep: HIIT the ReBoot Workout series. I’m re-filming workouts that I originally did a decade ago when I was prepping for my first NPC competition. You can find the original workout series here: https://www.benderfitness.com/bikini-competition-workouts-12-week-program.

It has been both fun and challenging to re-visit this series. It’s always been one of my favorites, because I felt amazing, fast, strong and healthy throughout the 12-weeks of filming these workouts. Member’s of my subscription site have access to all of the new videos I’ve filmed so far, plus my new Confidence Series Workouts, Fit at Home Season 1 and Fit at Home Season 2 workouts.

There are new challenges that I didn’t face the first time around when I filmed this series. My work schedule is more challenging, I have two kids now which limits my time, and my kids are both in extra curricular activities so it’s a lot trickier to fit in my workouts. That said, I’m still feeling stronger and healthier, even though re-filming the series is a bit more spread out than the original schedule was.

Have fun today! Let me know if you have a favorite exercise! I really liked the Ab Angel, even though it made me feel like my muscles were on fire.
Melissa

Member’s Workouts: Brand New workout videos available to subscription members at: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness

Amazon Affiliate Storefront: https://www.amazon.com/shop/benderfitness A lot of my favorites are on sale, so be sure to check it out!

The Workout:

I recommend doing 2-3 Rounds of this workout and pairing it with 20-30 minutes cardio of choice. *Remember, one round counts! If that’s all you have time for today get in one great round. Consistency is the most useful tool you have to developing a more healthy and fit lifestyle.

Mountain Climber
Leg/Hip Lift
High Knees Toe Tap
Ab Angel
Mountain Climber
Tricep Leg Lift
High Knees Toe Tap
Russian Twist
Mountain Climber
Rotating Side Plank Leg Lift

Repeat 1-3X

15-Minute HIIT: Full Body Home Workout – No Equipment

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Hi Everyone,

Welcome to today’s workout! I have a fun and challenging HIIT Routine on the agenda for today. This is a great throwback workout and I am excited to re-visit it. This no equipment exercise routine will work the entire body. As a reminder, you will find the full length workout video below.

Remember: Challenge yourself. Let yourself breathe hard and get sweaty. If you need a break, take it, and then get right back into the routine. We have some fun moves in this workout. If you aren’t sure what to expect you can scroll through the video to learn the moves before starting the workout.

I always recommend starting with a warm up. Warming up will help you maximize the results of the workout. It preps your body to work harder and gets you ready to move. For most people 5-10 minutes is long enough for a good dynamic warm up. Your heart rate should be elevated above resting, your body should feel warm and your breathing might be a little elevated.

For my warm-up I like jumping rope or dynamic mobility. Often, I go through a lighter version (just a couple of reps) of each exercise to familiarize myself with the workout and get warmed up.

My Favorite Exercise Mat is on sale for Black Friday: https://amzn.to/3Gh3Dwe (Affiliate link).

Focus On Nutrition:

Through the holiday season and the short days I usually feel short on time and energy. This is also the time of year when I feel the biggest benefits of regular exercise and good, nutritious foods. My body was craving greens today so I threw my eggs on top of a leafy green salad with nuts, tomatoes, onions, cheese, olives and a homemade lemon vinaigrette and paired it with a slice of homemade bread.

Getting in nutrient dense foods doesn’t have to be complicated or fancy. I made the salad yesterday so all I had to do was cook some eggs, toss on the dressing and it was ready to go in a few minutes.

I don’t eat a lot of salads, but this reminded me how quick and easy salads are. So I will likely start prepping more salads as an addition to my normal meals.

I hope that you enjoy today’s workout. Let me know what move you enjoyed the most and what you found most challenging. I hope this workout leaves you feeling good and ready for an amazing day.

Have fun!
Melissa

Member’s Workouts: Brand New workout videos available to subscription members at: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness

Amazon Affiliate Storefront: https://www.amazon.com/shop/benderfitness A lot of my favorites are on sale today, so be sure to check it out!

The Workout:

10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps.
1. Lunge Jump Kick Back
2. Knee Drop Plank
3. High Knees
4. Overhead Squat
5. Ab Twist
6. Mountain Climber
7. Goddess Twist
8. Dive Bomber
9. Low Jack
10. Side Lunge Tap
11. Full V-Up
12. High Knee Twist
13. Sumo Squat
14. Hip Lift
15. Knee Tuck

Repeat 1-3X

HIIT the ReBoot: Workout 1

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Hi Everyone!

I’ve been working my way through a fun project: re-filming my Bikini Competition Prep Workout series! When I originally filmed this series, I filmed the videos for Reps (original video is shared below). In the updated version I am doing the workouts in timed intervals. The pace increases the intensity and makes this a fun and effective workout.

I’ve really enjoyed the challenge of re-visiting and re-filming these workouts. I originally filmed these workouts more than ten years ago! I’m really enjoying seeing the differences between filming this at 29-30 years old and doing these workouts now at 40-years old. I’m interested to see if the results are the same or if I need to make adjustments to the program.

Photo from my first time filming this workout for reps back in January 2013.

My first time through this program I had great results and came home from my first NPC Naturals Bikini Competition with two trophies. You can find the original workout series here: https://www.benderfitness.com/bikini-competition-workouts-12-week-program

Re-Experiencing this workout series at 40-Years Old:

A few things have struck me about this workout series as I’ve re-filmed it. First, these workouts are solid and effective. Filming them for time is more challenging to me than the original process of filming the videos for reps. Part of that is because I know how many reps I did the first time through, so I am to push myself to get at least that many reps during each timed interval.

The major thing that has struck me about re-filming this series after ten years and two kids: Being consistent with my workouts over the past ten years has been great for my overall health and fitness level. I was a little bit nervous about re-filming this series because my life has changed so much over the past decade. One of the biggest ways being: having two children, balancing their activities schedule and working some evenings means I have a lot less time and scheduling freedom. It’s not as easy to get in my workouts and requires dedication, determination and planning.

It has been wonderful returning to this series, and finding it challenging, but within reach. I don’t have any aches, pains or mobility issues. I think that’s in large part due to the exercise that I’ve done over the past decade. Never underestimate how much exercise impacts your health, wellness and daily life experience. I love that I feel physically just as healthy and happy at 40 as I did at 29 years old.

I really hope you enjoy today’s workout! Let me know if you have a favorite exercise and which exercises you find most challenging. Have fun, push yourself and keep on moving. Your health is worth the effort.

Melissa

Member’s Workouts: The first eight updated ReBoot workouts in this series (plus other new workout series!) are already available to subscription members at: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness

Amazon Affiliate Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

1. High Knees
2. Reverse Lunge Step Up (right)
3. High Side Plank Reach Through (right)
4. Reverse Lunge Step Up (left)
5. High Side Plank Reach Through (left)
6. Temple Tap Abs
7. Plank Jumps
8. Squat Jump
9. 1 Leg Hip Thrust (right)
10. 1 Leg Hip Thrust (left)

*Do two rounds with me in this video. Optional: Pair with two mile walk or run.

I did an “easy paced” two mile run on the treadmill: Speed 6.0, Incline 1.

Easy means: I could hold a conversation at this running pace. Your pace should be modified to your own running level.

The Original Video:

Full Body Fitness Transformation: Total Body – No Equipment Workout

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Hello Everyone!

Welcome to an amazing full body workout. This no equipment exercise routine will work all of your muscles, with a special emphasis on building a strong core. We are combining both cardio and strength based exercises.

I originally wrote this workout for my brother-in-law about ten years ago when he wanted to make some lifestyle changes. It was very fun re-visiting and re-filming this routine. I originally filmed it for reps, and this time around I switched it to a timed, interval format. The change to intervals definitely increased the intensity. In fact, my core muscles maxed out during this routine a few times. The exercises are straight forward, but challenging.

You will find both versions of the workout video below.

Bonus Cardio:

I filmed two rounds of this workout, so the total workout time is 20-minutes. I finished my workout with a 30-minute walk on the treadmill. I used incline 4-6 and speed 4.0. The bonus cardio is optional.

HIIT the ReBoot…on the 12-Week Bikini Competition Prep Workout Series

I started re-filming my 12-Week Bikini Competition workout series (this is the third workout in that series). It’s one of my favorite workout series that I’ve written, but I originally filmed the workouts 10-years ago. Since then we have improved our lighting and editing skills, so I decided to re-film and update the workouts to timed routines (many of them were originally completed for Reps.)

It’s a fun and exciting challenge. I’m also interested to see how my body responds to the workouts. When I originally filmed this series I did it to celebrate my 30th birthday. I was 29-30 years old when I filmed them. I am now 40.

One of my goals in re-filming this series is to see if I need to modify the workouts or change anything to make sure the routines stay effective. It’s been great getting in some high intensity workouts, and it has had a positive impact on my energy and fitness level so far. The first two new Re-Boot workouts are available on my membership site, or you can find the original workout videos here: https://www.benderfitness.com/bikini-competition-workouts-12-week-program.

Live Classes Coming Soon!

I’m planning on sharing more Live workouts. Let me know in the comments if you have a favorite platform to use. I can do Lives on Instagram, Facebook, and Youtube.

I’m also planning on offering one paid live workout with me per month in my membership (included for anyone who is a member, but open to anyone). That class would be 40-55 minutes long. I will schedule that out ahead of time, so be sure to keep your eyes out for that!

I hope you enjoy today’s workout! Have fun, get sweaty and let me know how it was for you.

Melissa

Member’s Workouts: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness For 20% off use the coupon code: CELEBRATEBF to celebrate our anniversary! It’s good through Halloween 2023.

Amazon Affiliate Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Interval Timer: 20 Rounds of 10/50.

1. High Knees
2. Side Plank (right)
3. Side Plank (left)
4. Jumping Jacks
5. Bicycle
6. Walking Pushups
7. Sumo Squat
8. Mountain Climber
9. Temple Tap Abs
10. Plank

Repeat. This video includes two full rounds of this workout.
I followed this workout with a 30-Minute Walk on the Treadmill. Speed 4.0, Incline 4-6.

The Original Video:

20-Minute HIIT Shred and Shape

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Hi Everyone!

Welcome to today’s workout! Grab some dumbbells for this routine. We are combining strength, sculpting and cardio. This is an amazing full body workout. You will find the full length workout video and workout breakdown below.

I used two 20-lb dumbbells in this workout. You want to choose a weight that is challenging, but also allows you to maintain good form. If you don’t have any dumbbells handy, you can add resistance with a water bottle, book bag or something else you have at home. You can also choose to do the exercises with body weight.

When we filmed this Jesse had a cold. You might hear some coughing the in background.

On this day in BenderFitness history, Jesse and I ran our first half marathon. It was a beautiful course, which went mostly through the woods on a rails to trails site.

Running has changed a lot for me since having kids. I didn’t realize what a social sport is was. I usually ran with Jesse or a group of friends. Since having kids it’s more of a solitary event, unless I am pushing a stroller. It’s not necessarily bad, but it’s different. I do miss the running group atmosphere and connecting with other people who were working on similar goals.

Luckily, I still have that in our online community here at BenderFitness. I really love seeing your workout check-ins and hearing about your progress. It reminds me that we are all in this journey for a healthier lifestyle together.

Setting a Healthy Example for your Family

I’m going to plan some more Live workout classes so we can continue to be in this together. In the meantime, I’m also teaching group yoga and having fun involving our kids in our exercise routines. Yesterday, my daughter give me a babydoll to watch while she “went to work.” She left the room, and when I peeked around the corder she was doing yoga. When she finished she came to get her baby and told me she was “done teaching the workout.”

Kids absorb so much of what we say and do. I’m glad that we are able to stay active together as a family.

I’m planning an active weekend, so check back for a new workout. I hope you enjoy today’s exercise routine and finish the day feeling strong and healthy.
Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness
Workout and Fitness Equipment: https://www.amazon.com/shop/benderfitness/list/8NHLHDO83ACD?ref_=cm_sw_r_cp_ud_aipsflist_aipsfbenderfitness_HXSW8EVF9ZHZDEGQ2AKJ

Equipment: Dumbbells (If you don’t have dumbbells be inventive, cans of soup, or milk jugs also work.)

Interval Timer Set for: 15-Rounds of 30/50

-Cardio
1. Mountain Climbers
-Cardio
2. Romanian Deadlift
-Cardio
3. Supergirl Push-up
-Cardio
4. Split Squat (right)
-Cardio
5. Split Squat (left)
-Cardio
6. Russian Kicks
-Cardio
7. Lunge Kick (right)
-Cardio
8. Lunge Kick (left)
-Cardio
9. Spiderman Plank
-Cardio
10. Sumo Squat
-Cardio
11. Knee Drop Frogger
-Cardio
12. Curtsy Lunge (right)
-Cardio
13. Curtsy Lunge (left)
-Cardio
14. Single Leg Frogger
-Cardio
15. High Knee Twist

Full Body RESISTANCE BAND Workout: Band Workout #2

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Hello Everyone,

Welcome to today’s workout! I have another Resistance Band workout for you. This is a fantastic, full body workout with resistance bands. If you don’t have bands, don’t worry! You can incorporate dumbbells and/or body weight during this routine. You will find the full length home workout video below.

Remember, there is always a way to modify a workout. I really enjoy switching up workout techniques, so the addition of bands has been fun. Plus, I love that exercise bands make it easy to workout while traveling, exercise in hotels or anywhere you go.

If you haven’t had a chance to try Resistance Band Workout #1, you will find the link below. I definitely recommend giving it a try.

Resistance Band Workout #1:

Full Body Resistance Band Workout. Low Impact, Full Body Exercise Routine. — Try Resistance Band Workout #1 here: https://www.benderfitness.com/2023/08/full-body-resistance-band-workout.html

Benefits of Resistance Bands

I’ve been using resistance band exercises with my patients for years, because it’s a great low impact option to improve muscle activation and build strength.

Resistance bands typically don’t cost a lot of money, and they are easy to travel with.
Require more stabilization and core activation during exercises.
Can improve mobility and stretching.
You can apply resistance through a full range of motion.
They can be a great option for people with decreased grip strength or carpal tunnel syndrome.

I personally like to use resistance bands as part of my training routine, in addition to dumbbells, but they are a great inexpensive option to add resistance into your home workout program without breaking your budget. If you travel regularly, it’s a great way to take your workout with you.

Challenge Yourself

This is a great workout to repeat. Aim to get in 2-3 Rounds to really maximize the burn, or pair with with some cardio. Don’t be afraid to challenge and push yourself. It’s important to move outside of your comfort zone, and allow yourself to be uncomfortable. Reminder: uncomfortable isn’t the same as hurting yourself. Discomfort during exercise generally allows us to push our boundaries and grow. Pain is different. We don’t want to cause injury. Learn how to recognize the differences between pain and discomfort.

I need to start challenging myself more (again). I enjoy challenges and making progress. Whether I am working toward a specific goal or not I consistently workout because my health is important to me. I don’t need a set goal to stay in motion. That said, I’ve been working out for the health of it for a while now. It’s time to start amping up the challenge and trying something new.

I’ve shared some new challenges in my Member’s group. Right now we are working through the Fit at Home Challenge (schedule below). I’m excited and ready for what the next challenge brings.

As I continue to build up my membership program, I would love to hear from you: what would you most like to see as part of my membership? What would bring more value to your health and fitness routine?

I will continue to share free workouts here, but building my membership program is what allows me to do that.

Fit-at-Home-Planner Download

Have fun with today’s workout! I hope you enjoy it and finish the day feeling strong and healthy.
Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness
Workout and Fitness Equipment: https://www.amazon.com/shop/benderfitness/list/8NHLHDO83ACD?ref_=cm_sw_r_cp_ud_aipsflist_aipsfbenderfitness_HXSW8EVF9ZHZDEGQ2AKJ

The Workout:

Workout Breakdown:

Grab your resistance bands for this workout. If you don’t have any you can use body weight and/or dumbbells for this routine.

15-Minutes Per Round.

Repeat this workout up to 3X.

1. Side to Side Squat

2. Row the Boat

3. Single Arm Squat to Press: Right

4. Single Arm Squat to Press: Left

5. Skier

6. Tricep Kickback

7. Lateral Raise

8. Single Leg Bridge Press: Right

9. Single Leg Bridge Press: Left

10. Extended Hydrant: Right

11. Extended Hydrant: Left

12. Sumo Squat Pull

13. Row

14. Deadbug: Right

15. Deadbug: Left

Standing Workout: Full Body Dumbbell Workout

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Welcome to today’s workout! Today we have a standing, full body workout on the agenda. Grab your dumbbells for this workout. It’s going to be a fantastic, sculpting exercise routine.

Today’s workout is from a 30-Day Workout Challenge I hosted: it can be found HERE.

Anytime you use weights you want to make sure you are completing the exercise in the full range of motion, and with appropriate form. Control the movement of the weight throughout the exercise, going both up and down. Using weights can help you achieve your weight loss goal (if that’s something healthy for you), and sculpt lean muscle. Lean Muscle=Higher Metabolism.

One round of this workout only takes 15-Minutes. I recommend repeating it, or pairing it with some cardio. Aim for 30-60 Minutes of total workout time.

How to Stick to Your Workout Program

One of the most common questions I get is: “How do I stick to a workout program?” or “How do I stay motivated?”

The reality is that you have to let go of the idea of being motivated. Instead, embrace the fact that you need to keep going when you don’t feel like doing it. Once you get used to being in motion it’s easier to stay in motion. As your movement and routine become more consistent so will your energy.

The bottom line is that you make a decision and stick to it even when you don’t feel like it. If something throws you off of your routine, you just get back into it. If you get sick and miss a few days at your job, you don’t just say “well, I was on track but I messed that up now. I better just quit working.” Yet, that happens to people every day when it comes to exercise and nutrition.

The mentality goes something like this: I had a bad day, might as well have a bad weekend and start working out again Monday. Whoops, I missed Monday, better wait until next week to start. Ugh, I don’t want to start in the middle of the week. I will just start next month. It’s a busy month, I’ll set a New Year’s resolution. I don’t have the right workout clothes…or a gym membership…or….or…..

Delaying, avoiding, waiting…it’s a habit. You can invest your energy into delaying, regretting and thinking about doing it endlessly or you can start today and put your energy into getting in 15-minutes of exercise.

If you wait for the time to be convenient it’s never going to happen. I say this from personal experience. I have a million things on my to do list every single day that would make it way easier and more convenient to skip my workout.

Instead, I get myself together, have some coffee and get my workout done.

Newest Workouts:

I’ve been focusing on building out my Membership Exclusive Workouts. Eventually I want to get to the point where I am offering half of my new content here for free, and half as membership exclusive workouts. We are currently working our way through the Fit at Home 30-Day Challenge, and last month we completed the 30-Day Confidence Challenge.

If you want even more BenderFitness workouts, I highly recommend checking out the new site! When you join it helps support us to keep sharing workouts.

Have fun today! I hope you enjoy this workout. It’s a good one! Let me know if you have a favorite or most challenging exercise.

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

Equipment: Interval Timer set for 15 Rounds of 10/50.

Repeat 1-3X

1. Dumbbell Rotational Lunge (right)
2. Dumbbell Rotational Lunge (left)
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Tricep Extension
6. Bent Over Row
7. Dumbbell Skier Swing
8. Warrior Deadlift (right)
9. Warrior Deadlift (left)
10. Side Kick Press (right)
11. Side Kick Press (left)
12. Chair Twist
13. Tricep Drop
14. Single Leg Tap (right)
15. Single Leg Tap (left)

Core Workout: Abs-olutely Strong

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Hi Everyone!

Today’s workout is all about the core. It’s an intense, 10-Minute Ab routine. It can be repeated 1-3X. This throwback workout was filmed shortly after my first NPC competition. That’s still one of my favorite workout series. In fact, I’ve been considering filming an updated version of that challenge. (Let me know if that is something you would be interested in.)

It is a great 12-Week Workout Series. I challenged myself to compete in an NPC Fitness Competition with only home workouts and healthy eating (no dehydrating, and no super restrictive/low calorie diets).

*This is one of our older workouts, so you will hear Jesse talking in the background. If hearing prompting throws you off, check out our newer workouts. We had mixed reviews on people either LOVING his encouragement and our interaction or finding it distracting.

The Benefits of Core Workouts

I love core workouts because, core strength helps your balance, protects you from injury, and improves your posture. A strong core helps you functionally to be healthy and pain free. We are working the core muscles from every angle, to ensure that we are building functional strength and preventing muscular imbalances.

This routine it quick and challenging, but repeatable. I love pairing core workouts with cardio. Both forms of exercise compliment each other, and if you want more visible abs (which isn’t necessary from a functional standpoint, but is still a goal for a lot of people) then you want to combine strength, cardio and healthy eating to optimize your results.

When I filmed this workout, I paired it with a 3.5 mile outdoor run.

Nutrition

I am going to be re-incorporating Anti-Inflammatory Diet principles into my nutrition routine. Lately, I have been feeling very inflamed and I’ve noticed a lot of swelling in my hands and legs. After taking stock of my nutrition, I haven’t been making the healthiest choices. That’s not a big deal in the short term, but it’s something that I want to address before it has longer term impact on my health and habits.

You can read more about the Anti-Inflammatory Diet here.

Newest Workouts:

If you want even more BenderFitness workouts, I highly recommend checking out the new site! When you join it helps support us to keep sharing workouts.

I hope you enjoy today’s workout. Let me know if you had a favorite exercise and what you thought of the routine.

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

All Levels: Max reps during each 50 second interval, 10 seconds rest between exercise.
1. Right Plank Step
2. Left Plank Step
3. Up Dog/Down Dog
4. Bicycle Abs
5. Toe Tap Situp
6. Cross Plank (right)
7. Cross Plank (left)
8. Bicycle Boat
9. Temple Tap Abs
10. Knee Tap Plank Crunch

Bender Boot Camp

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Hi Everyone!

Welcome to a fantastic, full body workout. You don’t need any equipment for today’s workout. This is a completely body weight home workout. You will find the full workout video and breakdown below.

I originally filmed this workout more than ten years ago! I modified it from a group class that I taught. I was also prepping for my first NPC competition when I filmed this routine. There are a few differences in our videos today. Jesse is providing me some encouragement and prompting me with my workout list during this video. You will hear him from behind the camera. We are also combining timed exercises with repetition based exercises.

These days you guys don’t hear much from Jesse, unless he gets in front of the camera and films a workout routine.

If you want to check out my entire 12-Week NPC Prep Workout series you will find it here: https://www.benderfitness.com/bikini-competition-workouts-12-week-program This workout is from Month 3, close to competition day.

The format of this video is a little bit different than the way I taught it in my group class. In the group class we did all of the exercises for time. It’s easier to allow everyone to work at their own pace that way. Below the workout video you will see a breakdown for time or reps. You can follow along with the video and do the full workout with me, or watch the video to learn the exercises and do the whole thing for time.

I have to admit that seeing this video and how strong and defined I am here is motivating. I’ve been playing with the idea of competing in another NPC Naturals competition. I’m more than a decade removed from this competition, have two children and a very busy lifestyle. So it would be interesting to challenge myself in this way again.

I might have to do some research into competitions and figure out a plan. I hope you enjoy today’s workout. If you are interested in getting even more workouts, consider checking out my new Membership! There are two brand new 30-Day workout programs on there already, and I am constantly adding new exclusive workouts at www.MelissaBenderFitness.com. I would love to see you there!

Have fun today! I hope you enjoy this throwback workout! It’s a great one!

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Click the link to get your own Gymboss Interval Timer!

Beginner: 10 reps, 30 seconds timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
Or: Go for Max Reps during each 50 second interval, with 10-20 seconds of rest between exercises.

Round 1:
1. Jumping Jacks
2. Frogger Hip Thrust
3. Pendulum Squat
4. High Knees
5. Side Plank Hip Lift (right)
6. Side Plank Hip Lift (left)
7. Jump Squat
8. Temple Tap Abs
9. Burpee
10. Russians
Round 2:
1. High Knees
2. 1 Leg Hip Thrust (right)
3. 1 Leg Hip Thrust (left)
4. Lunge Kick (right)
5. Lunge Kick (left)
6. Mountain Climbers
7. Twisting Situp
8. Plank Crunch
9. Prone Heel Tap
10. High Knees

Yoga Flow: 50-Min – Full Body Mobility, Strength, Stretch & Release

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Hello Everyone!

I hope you are ready for a lovely full body yoga flow. We are combining strength, mobility and stretching in this yoga sequence. I’ve been teaching yoga for more than a decade now, and it still gives me such a wonderful sense of happiness and calm.

During today’s flow, try to remain focused on the present moment. If you find your mind wandering to other things try to direct yourself back to the breath or the physical sensations you are feeling in the body. Practicing our focus during yoga, also extends to the ability to focus off the mat.

Yoga is best done with bare feet. It helps you ground yourself, but also decreases how much you slide on the mat. I often wear socks, because my toes get very cold. I have a condition called Raynaud’s that can decrease blood flow to the extremities, so I often wear socks during yoga to avoid those symptoms.

Wearing socks during yoga to keep my feet warm.

I filmed this flow as a Live video for member’s of MelissaBenderFitness.com. It was a trial run for incorporating more live workouts. It went well, so it’s definitely something I will be repeating in the future. It’s also Day 5 in the Fit At Home workout series. Today’s workout is a 20-Minute Full Body HIIT with Jesse.

Food Intolerances and the Anti-Inflammatory Diet:

Lately, I have been struggling with a lot of swelling and bloating. I believe that I am suffering with some food intolerances. My plan to address this is to cut out dairy products and keep a small journal recording how I am feeling physically. I think that keeping a log that shows a direct link between inflammation, pain and bloating will help me break that pattern. When you’re not really sure what’s causing the issue it’s easier to play loosey-goosey with eating things that don’t make you feel well. The swelling that I am dealing with isn’t just abdominal, but also extends to my hands, legs and feet.

Dairy allergies can cause edema, and so can too much salt in the diet (too little salt is also a problem, it’s about balance). I know that I can’t drink milk, and that whey proteins cause swelling in my body, so I believe that continuing to have other forms of dairy is my issue. I also have a preference for savory foods, so sodium may also be a contributing factor that I need to pay attention to.

When I dealt with this in the past, shortly after having my son and dealing with gallbladder issues, I started incorporating techniques from the Anti-Inflammatory Diet and noticed all of the swelling and weight fluctuations basically disappeared.

Moderation:

This week, I am working with my yoga students on moderation and right use of energy. We are focused on becoming aware of the ways in which we use our energy, and if we are directing too much or too little energy to specific areas of our lives. I invite you to do some self reflection on how you are using your energy.

I hope that you enjoy today’s flow and find it useful. I felt amazing when I completed this sequence.

Have fun today,

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Yoga Flow:

30-Minute Full Body Home Workout

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Hello Everyone,

Welcome to today’s workout. This 30-Minute Full Body Workout can be done for time or reps. You will find the breakdown and full length workout video below. For equipment: grab a chair or something sturdy you can sit on, and a dumbbell or household item to add some resistance to this workout.

I really like this workout, because it’s a great full body routine. It maximizes the results of your workout in only 30-Minutes.

Exercise Demonstration: How to do Dips at Home with a Chair — Windshield Wiper Dip: Part 3

New Workout Challenge

This month, I am running a Member’s Only Fit at Home workout challenge. We just finished up the Confidence Challenge and are moving into a new month full of new workouts. If you want to join this month’s challenge you can go here to preview the workout list and sign up for the program: https://www.melissabenderfitness.com/categories/fit-at-home

Using Goals to Stay Focused on Your Health

In the fitness and wellness community we often say the words “It’s a lifestyle” or “create a healthy lifestyle.” It’s repeated so often, because it’s true. If your goal is to lose five pounds, and you achieve your goal what happens when that goal is over? Do you revert to old habits? Has losing that five pounds had a significant impact on your overall health? Where do you go from there?

Sometimes goals with an end point mean the end of someone’s fitness journey. That’s why the oft repeated phrase It’s a lifestyle becomes important. However, using goals to stay motivated, interested, or just move you forward on your journey of healthy habits can be motivating and keep things fresh.

I work out for health, longevity, mobility and to create the healthiest future possible. All of that is true. Sometimes, I like to incorporate new goals to keep things fresh, like running a faster 5K, doing a 30-day challenge or participating in a fitness competition. It doesn’t mean that I quit working out when my goals are met. It’s just a fun way to keep myself challenged.

Take a moment today to pick a goal to challenge yourself with. Make it realistic, and set a timeline to work on this goal. Write it down and tell someone what you are doing. It can help you get motivated and stay consistent.

See you soon with a new workout! If you haven’t tried my recent Full Body Resistance Band Workout, be sure to check it out here: https://www.benderfitness.com/2023/08/full-body-resistance-band-workout.html

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

Interval Timer: 20 Rounds of 40/50

Reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 40-60 seconds of cardio between each exercise.

*Perform Cardio Burst of Choice between each exercise: High Knees, Jump Rope, or Burpees*

Curtsy Lunge & Curl-Right
Curtsy Lunge & Curl-Left
Down Dog/Dolphin Press
Sit to Stand Thigh Sculpt-Right
Sit to Stand Thigh Sculpt-Left
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Windshield Wiper Dips
Lunge Jump Squats
Down Dog Toe Touch Stretch-Right
Down Dog Toe Touch Stretch-Left
Pretzel Lift-Right
Pretzel Lift-Left
Squat to Curtsy Lunge Kick-Alternating
Warrior Deadlift to Row-Right
Warrior Deadlift to Row-Left
Side Plank Hold-Right
Side Plank Hold-Left
Single Leg Frogger Pushup
Wood Chopper-Alternating

Repeat 1-2X

Side Plank Exercise Demonstration — Side Plank Hold

FULL BODY: Resistance Band Workout

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Hello Everyone!

Welcome to today’s workout! Today we are focusing on Resistance Band Exercises! I have had a lot of requests to film a resistance band workout video. I really enjoyed this routine, so if you like it please let me know and I will be sure to film more workouts like this.

If you don’t have resistance bands, don’t panic! This full body workout can be done with resistance bands, body weight or dumbbells. There is always a way to modify. I loved the added resistance in this routine, and I think it is going to provide a big boost with my overall strength and dynamic mobility.

I did one round this morning and I am going to do 1-2 rounds this evening. We had lots of errands to run today, so I had to split the workout. One round will take 15-Minutes, and it can be repeated up to 3X, if you have the time and energy for a more intense workout.

Nutrition and Hydration

This week, I am focusing on nutrition and hydration. I meal planned before we went grocery shopping, which made my grocery shopping trip much easier. I have some fun meals planned for the week. We have another week before our son starts school, and I want to get in the habit of prepping healthy meals for all of us.

This week our lunches are going to be focused on protein rich bowls with brown rice and lots of veggies. If they turn out as well as I am expecting, I will be sure to share some new recipes.

Healthy Meal Ideas — Dinner: Salmon, Mushrooms and Green Beans

September Challenge

I am running another challenge for my subscribers. In September we are going through my Fit at Home workout series. Today’s Resistance Band Workout will be part of that series, but it also includes plenty of brand new workouts. If you are unable to join the challenge, you can pick one of my older workout challenges that I have shared here.

If you want to preview the workout list for the new challenge, you can find it here: Fit at Home Workout Series.

A New Semester of Teaching

Today starts a new semester at the university where I teach. This semester I am only teaching one kinesiology class. Luckily, it’s one of my favorite classes to teach: Yoga. I absolutely love seeing the progression that my students make throughout this course. It’s such a beautiful journey, both physically and mentally. I’m excited to meet my new group of students.

I hope that you have an amazing day today, and a great start to the week. Let me know if you liked this workout, what your favorite exercise was, and which exercise challenged you the most.

See you soon with a new workout!

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
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