Melissa Bender

Hi Everyone! I hope you are enjoying my BodyRock.tv Boot Camp workout series so far! This weekend I will be putting together a recommended Weekly Workout schedule that incorporates this workout. If...

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…

Top 10 Bender Fitness Workout Videos. 10 Workouts to help you get in shape at home! All free! Plus over 300 other free home workouts, recipes and tips for healthy living.

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,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,...

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!Today's workout will work the entire body. One round takes 15 minutes, and it can be repeated up to 3X. This workout utilizes movements that work your body from every angle. This helps create balance and strength in muscles that are often neglected in workouts. It also assists in keeping your body biomechanically sound so that it can work optimally. I went through this workout 1X and paired it with a 5.6 mile run outside with Jesse. If I had done a shorter run (or no run) I would…

Hi Everyone!One round of today's workout takes 20-Minutes. This is a full body HIIT workout. Focus on getting in as many reps as you can during each exercise. If you need a break, that's okay, but ...

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,Marie joined me for a workout today. This is a beginner workout, that will work your entire body. Marie is going to do a run this evening to add some cardio to this workout. I also included some pictures of Marie's progression. These are her before and after photos. The photo in the black shirt is from December (about 10 days after she had her baby), the photo with the baby is from February when she did a workout with me, and the photo in the pink is from today. Marie has gotten…