Hi Everyone!
It’s workout time again! I have two quick workout videos for you below. The first workout uses dumbbells and will take 10-minutes per round. The second workout is for reps and is bodyweight only.
Personal Update: I have been really struggling to get in my workouts for the past two weeks. It’s been Go, Go, GO at all times. I have been getting in random exercises interspersed throughout my day. To be honest, missing my workouts has me feeling off. I know, that’s not very descriptive, but I miss being able to have a set time to just get in my workouts and push myself physically.
According to the scale my weight is the same as when I was on stage for my NPC Fitness Bikini Competition. I weigh about 5 pounds less than I did when I got pregnant, but my body composition is completely different. I’m sharing this as a reminder that the scale doesn’t tell the whole story. Frankly, I just don’t feel very fit right now. I need to get back to working out, filming videos, and blogging. It’s part of who I am, and what I love to do.
Sharing my workouts here makes me feel like I am making a positive change in the world. Helping people be healthier and live a higher quality of life is a calling to me. I consider it disease prevention, which is the primary level of healthcare. Jesse and I had a long talk last night about how to make our schedule/time work so I can spend more time on the website.
The Workouts: For the first workout grab two dumbbells and a stability ball. If you don’t have a stability ball don’t worry. I use the ball for one exercise, but you can do that exercise from the floor. The second routine is body weight only. You don’t need any equipment. Focus on good form. If you want a time challenge set your timer to stopwatch and see how quickly you can get through all of the exercises. Another way to do it is to pick an amount of time, and repeat the routine as many times as you can in that time limit.
Workout 1
Workout 2
Let me know how you do and how you feel. Did you like the exercises in these videos? There are some fun moves thrown in there.
Enjoy the workout! I am planning to film this weekend, so keep an eye on my social media accounts for new updates.
Much Love,
The Benders: Melissa, Jesse & Maverick
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 Maverick on Instagram: MaverickBender
PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Equipment: Two Dumbbells + Interval Timer. –Buy a Gymboss now. Set Your Interval Timer for 10 Rounds of 10/60.
*Today’s workout is a quick, high intensity (HIIT) workout. In the video I say that my intervals are 50 seconds, with 10 seconds of rest, but afterwards I realized I did 60 seconds, 10 seconds of rest.*
If you don’t have a stability ball, the final move can be performed on the floor. No dumbbells? Try soup or veggies cans. As always, this workout can also be performed with body weight only.
1. High Knees
2. Man Maker Burpees
3. Rainbow Climber
4. Romanian Deadlift
5. Russian Kicks
6. Warrior Deadlift (right)
7. Pendulum Hop
8. Warrior Deadlift (left)
9. Hip Lift Stretch
10. Chest Press Situp
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
*Leg Series reps: Beginner 5, Intermediate 8, Advanced 10 per movement
1. Angled Mountain Climber
2. Leg Series (right)*
3. Leg Series (left)*
4. Knee Drop Plank Press
5. Temple Tap Abs
6. Triangle Dog Press
7. Heel Slide Abs
8. Dips
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