Quick Workout. | Melissa Bender Fitness
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Quick Workout. | Melissa Bender Fitness
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🌀 Category 5 Hurricane Melissa continues to intensify, with a central pressure of 896 mb, making it one of the strongest hurricanes on record in the Atlantic basin. Typically, the lower the pressure, the stronger the storm. 💨 Sustained wind of 180 mph with gusts over 200 mph are confined around the small eye of the hurricane. Winds of this magnitude will destroy most, if not all, structures and leave the terrain unrecognizable. 🌊 A life-threatening storm surge is likely along Jamaica’s south
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🌀 Category 5 Hurricane Melissa continues to intensify, with a central pressure of 896 mb, making it one of the strongest hurricanes on record in the Atlantic basin. Typically, the lower the pressure, the stronger the storm. 💨 Sustained wind of 180 mph with gusts over 200 mph are confined around the small eye of the hurricane. Winds of this magnitude will destroy most, if not all, structures and leave the terrain unrecognizable. 🌊 A life-threatening storm surge is likely along Jamaica’s south
5.6K views6 months ago
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Handstand Practice: Day 2. #benderfitness #handstand #handstandpractice #findingbalance #upsidedown | Melissa Bender Fitness
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Handstand Practice: Day 2. #benderfitness #handstand #handstandpractice #findingbalance #upsidedown | Melissa Bender Fitness
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"...leaving the terrain unrecognizable." Hurricane Melissa is now a historic storm, making landfall in Jamaica with maximum sustained winds of 185 mph. For comparison, if Melissa passed over our area, the eye would leave catastrophic damage across the core Kansas City metro, while most of the region would see strong winds or flooding: https://www.kmbc.com/article/tracking-melissa-october-28-2025/69174249 | Nick Bender KMBC
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"...leaving the terrain unrecognizable." Hurricane Melissa is now a historic storm, making landfall in Jamaica with maximum sustained winds of 185 mph. For comparison, if Melissa passed over our area, the eye would leave catastrophic damage across the core Kansas City metro, while most of the region would see strong winds or flooding: https://www.kmbc.com/article/tracking-melissa-october-28-2025/69174249 | Nick Bender KMBC
5.1K views6 months ago
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Pushup to V-Up. Full workout is up: www.benderfitness.com Start in a pushup position with hands below your shoulders. Complete a full pushup (or knee pushup). Jump or step your feet forward to your hands. Gently roll back onto your butt. Complete a V-up, reaching for the toes. Roll back up onto your feet (you can use your hands for a boost if needed). Jump or step your feet back to pushup position. #benderfitness #pushup #fullbody #workouttime #hiit #dietbet | Melissa Bender Fitness
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Pushup to V-Up. Full workout is up: www.benderfitness.com Start in a pushup position with hands below your shoulders. Complete a full pushup (or knee pushup). Jump or step your feet forward to your hands. Gently roll back onto your butt. Complete a V-up, reaching for the toes. Roll back up onto your feet (you can use your hands for a boost if needed). Jump or step your feet back to pushup position. #benderfitness #pushup #fullbody #workouttime #hiit #dietbet | Melissa Bender Fitness
30K viewsJan 8, 2015
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#BenderFitnessChallenge Move of the Day: Pendulum Squat Hop. Stand with your feet together. Squat down. With your knee facing forward (not toward the ceiling!) lift your leg to the side. Return to starting position and repeat on the other side. That's one rep. Beginner: 10 Reps. Intermediate: 15 Reps. Advanced: 20 Reps. Filming a new 20-Minute Per Round Boot Workout: www.BenderFitness.com #benderfitness #challenge #workout #fitness #fitlifestyle #fitpregnancy #23weekspregnant | Melissa Bender Fi
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#BenderFitnessChallenge Move of the Day: Pendulum Squat Hop. Stand with your feet together. Squat down. With your knee facing forward (not toward the ceiling!) lift your leg to the side. Return to starting position and repeat on the other side. That's one rep. Beginner: 10 Reps. Intermediate: 15 Reps. Advanced: 20 Reps. Filming a new 20-Minute Per Round Boot Workout: www.BenderFitness.com #benderfitness #challenge #workout #fitness #fitlifestyle #fitpregnancy #23weekspregnant | Melissa Bender Fi
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Meet Dr. Melissa Bender at Huss Chiropractic! If you’re looking for a more gentle chiropractic experience, call 724-879-4385 for an appointment with Dr. Bender. Don’t forget…don’t let pain adjust how you live…instead, live well adjusted! | Cat Country 106.3 FM
252 viewsMar 24, 2023
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Today's sneak peek move! The full length workout is up: www.BenderFitness.com This move is a Reverse Plank Leg Lift. Start in a reverse plank, keeping the core engaged. Without dropping your hips alternate lifting your legs toward the ceiling. #benderfitness #6wksofbenderfitness #workoutchallenge #postpartum #postpartumfitness #workout #bodyweightworkout #youcandoit | Melissa Bender Fitness
9.2K viewsAug 26, 2016
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Challenge Move: Squat and Press. Hold dumbbells at should height. Squat, pressing the hips back. As you come back to standing press the arms up overhead. Repeat. Beginner: 10 Reps X4. Intermediate: 15 Reps X4. Advanced: 20 Reps X4. #benderfitness #instagramworkoutchallenge | Melissa Bender Fitness
13.4K viewsFeb 5, 2015
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Are you ready for Week 1, #Day2 of my #6wksofbenderfitness workout challenge??? Today we are doing a Core Sculpt: www.BenderFitness.com It's also the first day of my DietBet weight loss challenge! It's not too late to sign up for a chance to win money while hitting your weight loss goals! Over $9000 in the pot, and everyone who hits their goal gets a portion of the money! www.dietbet.com/BenderFitness #benderfitness #postpartum #postpartumfitness #newmom #fitmom #hiit homework out | Melissa Bend
11.3K viewsAug 22, 2016
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Quick Update! 😊 Love146: https://donate.love146.org/fundraise?fcid=482469 #benderfitness | Melissa Bender Fitness
10.7K viewsMay 1, 2017
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Happy Monday! This is a peek into one of the workouts I filmed this weekend. 6 Rounds of 10-seconds rest 50-seconds max reps x3 Getting in more intense workouts has me feeling good. 🔥 #benderfitness #melissabenderfitness #homeworkoutvideos #homeworkouts #hiit | Melissa Bender Fitness
1.4K viewsOct 16, 2023
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Five exercises to add to your workout for stronger abs. #coreworkout #homeworkout #benderfitness | Melissa Bender Fitness
870 viewsFeb 5, 2025
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Just finished filming this workout Live on my Facebook page! I am going to get it uploaded, with the full workout breakdown and photo tutorial on www.BenderFitness.com #benderfitness #hiit #coreworkout #postpartumfitness #2monthspostpartum #fitmom #thatwasfun | Melissa Bender Fitness
12K viewsSep 7, 2016
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This is a great lower body exercise that activates the glutes, inner and outer thighs. You can skip the hop or substitute a calf raise to make this low impact. To amp up the intensity: add resistance bands or hold a weight. #benderfitness #melissabenderfitness #hiit #homeworkout #homeworkoutideas #fitlife #fitmom #fitat40 #homeworkouts #workoutanywhere | Melissa Bender Fitness
2K viewsOct 1, 2023
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Our sneak peek workout move features a special guest! � Quadruped Oblique Kick. Great move for the core, glutes and thighs. The full length workout will be up: www.BenderFitness.com #benderfitness #core #obliques #postpartum #postpartumfitness #babyworkout | Melissa Bender Fitness
20.5K viewsSep 13, 2016
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As slow as molasses and with a nice assist from Coach Emily, but I tried something I’ve never done before. Going outside of your comfort zone is necessary if you want to get better or achieve something you’ve never done before. Don’t let your mental barriers get in the way of trying. Some Happy Monday Thoughts! What are you doing for your health this week? #benderfitness #homeworkouts #trysomethingdifferent #adultbeginnergymnastics | Melissa Bender Fitness
19.4K views4 months ago
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#30DayChallenge #Day11 Ninja Jumps: kneel on the floor and sit back on your heels. Lean forward and extend your arms behind you. Swing the arms forward and jump into a low squat position. Straighten the legs and squeeze the glutes. Return to starting position. Modification: from kneeling position step the feet, one at a time, to come into a low squat. Straighten the legs to stand and squeeze the glutes. Beginner: 5-10 reps X4. Intermediate: 15 reps X4. Advanced: 20 reps X4. #benderfitness #insta
23.7K viewsJan 12, 2015
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Sneak Peek into my newest workout. Leg Extension (with optional heel lift). This a great exercise for the glutes. #benderfitness #exercise #fitness #fitlife | Melissa Bender Fitness
6.7K viewsDec 12, 2017
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🌀One of the strongest Atlantic landfalling hurricanes on record. Melissa officially made landfall as a Category 5 hurricane with estimated maximum sustained winds of 185 mph and a minimum central pressure of 892 mb. This ties it with the 1935 Labor Day Hurricane (892 mb, 185 mph at landfall) and Hurricane Dorian in 2019 (185 mph at landfall). | Nick Bender KMBC
3.4K views6 months ago
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Just filmed a new Tabata workout! Here is a sneak peek into one round. Timer set: 8 rounds of 10/20. 10 seconds rest. 20 seconds as many reps as possible. 1. X-Jumps 2. Ninja Jumps 3. Low Jack 4. Surfer 🏄‍♀️ Repeat from the top. Awesome plyometric challenge to build strength, endurance, lean muscle, and burn fat. Full workout will be up: www.BenderFitness.com #benderfitness #bfbodyfit #bfbody #tabata #intervalworkout #plyo #plyometrics #homeworkout #hiit #intervaltraining #cardio #fit #fitlife
3.5K viewsFeb 1, 2019
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Sneak Peek into my newest core workout. 🫣 What is your favorite core strengthening exercise? #benderfitness #homeworkouts #hiit #fitlife #workoutathome | Melissa Bender Fitness
1.4K views7 months ago
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Today I filmed: 15-minute HIIT, 21-minute HIIT and a post-workout stretching video. Excited to bring you guys new workouts! Time to edit! www.benderfitness.com #benderfitness #hiit #homeworkouts #fitness #fitlife #fitmom #noequipmentworkout #bodyweight #stretch #practicingsplits #gettingcloser | Melissa Bender Fitness
7.6K viewsJun 21, 2017
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Tried out the viral hula hoop. As someone who really enjoys hula hooping it was fun! It requires a bit more momentum to keep the weight moving at a good pace than a traditional hula hoop. You need some space to use this (same with a traditional hoop) and I kept an eye on my kids because I didn’t want them to run close and get hit with the weight. Overall, it would be a fun addition to a workout program for people who enjoy hula hooping, and it’s easier to throw into a bag and travel with. | Meli
18K viewsJun 30, 2023
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Sneak Peek! This is a great move for the obliques (sides of your tummy). It’s been a while since you guys got to workout with Jesse. Have fun! He is high energy and guaranteed to make you laugh! 💪🏽♥️ Full Workout will be up: www.benderfitness.com #benderfitness #bfbody #bfbodyfit #fitfam #fitdad #homeworkout #coreexercises #totalbodyworkout #seeyousoon | Melissa Bender Fitness
2.5K viewsMay 23, 2018
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The other day, my youngest asked me if I even know how to do a Mountain Climber. 😂 She was shocked that I am on YouTube, but enjoyed picking out a workout to try. It didn’t have any mountain climbers, but she handled the plank challenge well! Both of my kids have been asking to workout with me lately. I’ve been thinking of creating a kids strength and agility routine (which would also work for adults). #benderfitness #homeworkouts #fitness #health #family #fitfamily | Melissa Bender Fitness
3.8K views7 months ago
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Sneak Peek! Push-up Row: start in plank. Complete a pushup, lift your weight to the outside of your rib cage, keeping the core tight. Complete all reps to one side and repeat on the other side. The full workout will be up: www.BenderFitness.com Shout out to @lennyboss for pushing hard and getting an awesome workout! #benderfitness #workout #highintensity #gotime | Melissa Bender Fitness
26.1K viewsApr 25, 2015
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Let’s get this week started right! Who wants to join me for a bonus move today? Let me know what you think of the move, and when you get your reps in. This week’s schedule is up: www.benderfitness.com ❤️💪🏼#benderfitness #core #bonus #challengemove #bffit #bfbody #bfbodyfit #tryit #keepmoving #mondaymotivation #fitlife #fitmom #fit #fitness #homeworkout | Melissa Bender Fitness
3.1K viewsMar 12, 2018
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