Melissa bender

Hi Everyone!As always the workout video and breakdown are below. I was in the mood to switch things up a bit tonight, and I realized it's been a while since I did a combination running/interval wor...

Grab a stability ball, boau ball or try this routine without any equipment. Effective core exercises.

Hi Everyone! Today's workout is a full body workout. We had technical difficulties with the original video so I re-filmed the workout today after my Ballet class. I work full time as an Occupationa...

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 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!I love hearing from people and finding out what their favorite Bender Workout is. I have compiled the 10 ten most popular Bender Fitness Workout videos from youtube. They are all below, with links to each workout breakdown. I was happy to see that this list includes a great variety of workouts, so there is plenty to chose from. I will also be posting an article about the Fan Favorites. So if you have a favorite Bender Fitness workout post the link below or leave a comment on my…

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...

Pictures for thought. www.fitnessbender.com

Hi Everyone!Today's workout is focused on toning and tightening the thighs and tummy. As always, when working these muscles it's important to work them from every angle. This workout incorporates moves to work the inner and outer things, quads and hamstrings, and the entire core. I followed this workout by walking 30 minutes of incline intervals on the treadmill. If you want some more cardio ideas check out: Spice Up Your Cardio Routine.The workout breakdown is posted below. Have a great…

Hi Everyone,This was my second workout today! First was: 10 Minute Standing Ab WorkoutThis workout really focuses on your thighs, hamstrings, and glutes. It helps keep everything tight, toned, and gives your butt a nice round shape. You can see in the picture at the bottom of the page (and in the video) that I got super sweaty during this workout! It's quick but it's tough. You can pair this workout with any of my other videos, or repeat it several times if you want it to be your only…

Hi Everyone,This was my workout last night. I went through this once, and then followed it with a 3 mile run on the treadmill, and 10 minutes walking to cool down. We had another snow storm last night, so it felt great to stay inside and get warm and sweaty! I am also focusing on spending more time stretching. Flexibility helps decrease your risk of injury, and promotes appropriate postural alignment. I have noticed that my left hip flexor is a bit tight, and that can have a negative impact…

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 is a throwback workout. I filmed this one during my first trip to Riviera Maya, Mexico. I am experiencing a bit of wanderlust, so it seemed like a good workout to share today! We are filming a new workout, but I wanted to get this one posted for those of you that can't wait for the new one to go up! For this workout you can use a chair, bench or stability ball for the exercises I do on the chair. You can also complete the exercise while lying on your mat. There is always a…

Beginner: 10 repsIntermediate: 15 repsAdvanced: 20 repsRepeat 1-4X1. Curtsy Lunge Kick (right)2. Curtsy Lunge Kick (left)3. Lift and Pulse Leg Extension (right)4. Lift and Pulse Leg Extension (left...

Hi Everyone,Yesterday was International Women's Day. As someone who runs a blog about Health and Fitness I am often confronted with body image, stereotypes, and confidence issues. I have also had the pleasure of receiving messages from women about how much stronger and more capable they feel after doing my workouts. Inevitably (but is it really inevitable?), I have also had the whole spectrum of comments written about my body. These are some actual comments I have seen: No curves. Not lean…

Hi Everyone,This is my workout of the day. It is a full body workout with plenty of cardio. The entire workout took me 22 minutes and 3 seconds to complete. There are some new variations of exercises in here so be sure to check out the video for some directions on how to do them. I hope everyone had an excellent weekend! Jesse and I saw the Hunger Games yesterday, and we both loved the movie. It made me want to re-read the books. :) There will be another short workout video tonight. I have…

Hi Everyone,This is an Interval Fat Burning Workout. If you go through this workout once it will take around 15 minutes, but you can repeat it up to three times depending on how much time and energy you have. This is an older workout. Jesse grandfather passed away a few days ago, and we had his funeral today. It has been a tough time for us, and it's been an important time to focus on family and providing support to the people we love. On a positive note, today is also my Mom's birthday. We…

Hi Everyone!Today's workout is quick and easy to fit into your schedule. I repeated it, but another option would be to fit it in a couple different times during the day (surely you can find 12 minu...

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