Melissa Bender

Knee Drop PlankReverse Plank Side StepHi Everyone,I did this workout last night, and it got me very sweaty! The emphasis of this workout is on your booty, and core. This workout will help make your butt high, round, and tight. You will also work your arms. I felt this one in my triceps (the back of your arms, where many people want to tighten up and lose that jiggle.)I also ran a little over 3 miles yesterday. Jesse and I started coaching our local high school's cross country team, so we…

This is a 4-Week Workout Challenge focused on building lean muscle. Lean muscle mass helps improve your metabolism, give your body shape, and improve your strength. Each Week incorporates 1-2 Days of rest. Rest days are when your muscles build strength. You can choose to add up to 30 minutes of cardio to any of these workouts. Be sure to take at least 1 full rest day per week. Listen to your body throughout the month and be sure to stretch. As always, consult your doctor before…

Hi Everyone,This holiday season fitting in workouts has been a major challenge for me. Add in the fact that four of my favorite people have birthday's this month, and I have been super busy, and ea...

Hi Everyone,I filmed two new workouts today. The first workout is a 10 minute standing ab routine. The video is below. This is a nice workout that doesn't require you to get on the floor, and has no traditional crunches. It will get you really sweaty, and workout your entire core without straining your neck. The second workout I am uploading is a 10 minute hamstring, thigh, and butt workout. These tend to be the major areas people worry about as summer approaches. Both of these workouts…

Hi Everyone!This was my workout last night. It's been a while since I did a workout that combined repetition intervals with treadmill intervals. I really enjoy the challenge of this style...

Hi Everyone! It’s workout time! Today's routine is my Standing Ab Workout. All you need for this workout is a dumbbell or free weight. You can also perform the exercises with bodyweight only, but t...

Hi Everyone!This was my workout from last night. It was fun, and tough. I tried out some new moves, and I definitely felt it in my core. This is a full body workout, but there is some emphasis on toning and tightening the midsection. When I work my core I am sure to work my muscles from every angle, so that I am recruiting all of the muscles in my workout. I hope you enjoy this one!MelissaBeginner: 10 repsIntermediate: 15 repsAdvanced: 20 reps1. Triangle Tap Plank2. Temple Tap Abs3. Break…

Hi Everyone! It's Day 28 of the 30 Day Workout Challenge! We are winding down with the challenge, but I am excited to start a new challenge next month. :) Today's workout is all about the lower body. I used two 20 lb dumbbells in this workout, but you can select a weight that is appropriate for you, or even complete this workout with body weight only. I also used a bench to step up onto, but a sturdy chair would work as well. This workout combines plyometric movements and strength training…

Hi Everyone,It's Throwback Thursday so this is my throwback workout. I spent the evening at my sister's house, and she cooked me a great dinner (I posted a photo on Instagram). I am using toda...

Hi Everyone!This is a workout tutorial of some of my favorite glute moves. This is an older video. I am still fighting off the cold I mentioned in my last video. Jesse and I taught our boot camp class tonight and it wore me out. I will be filming a new workout tomorrow. I am not used to being out this long due to illness, but I believe in listening to your body and allowing it to heal. I would rather miss a couple of workouts and be back at full force than jump in and extend my illness…