Total Body Workout- No Equipment Exercises (LIIT) #BFBody Workout Program

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Hi Everyone!

I am so excited today! I was finally able to film a brand new workout! Raise your water glass and give me a virtual cheers, because this has been long overdue. My year got off to a rough start, and all that awesome New Year’s motivation was put on hold.

No worries though, like a Phoenix I will rise again, to bring you new workouts and tips for creating a happy and healthy lifestyle.

Whoops, looks like Nicole was Phoniex and I was Rouge. 😉 I’m sure Rouge has some great workouts anyway. #HalloweenThrowback #ComicNerd

My New Workout Program: I mentioned in a recent blog post that I am planning a new workout program. This is the first workout to a new series I am in the process of creating. I am calling this series the BF Body Workout Program. If you’re in, you can start using #BFBody on social media. I will be looking for your posts.

For a long time now, I have been wanting to create a new workout program that focuses on physical wellness, with an emphasis on treating your body (and yourself) like a best friend. Workouts to nourish you, advice and tips to creating a healthier self image, and foods to nourish you.

Fitness isn’t just physical, it incorporates so many aspects of your life. So often I see people using techniques to “get in shape” that are punishing their bodies, and damaging their metabolism and overall health. The goal of my new program is to help you establish a healthy relationship with your body.

The series is going to combine HIIT (High Intensity Interval Training), LIIT (Low Intensity Interval Training), Strength Training, and Yoga/Flexibility training. This format will help you train efficiently, help prevent injury, and provide a very balanced workout program. It will also make it easier for you to mix and match/modify the workouts as needed to fit your own needs.

Maverick wants to say hi! <3

As you all know filming has been more of a challenge for us these days. We did get some new equipment so that I can film workouts by myself while my husband takes care of our son. This is going to be a huge help in allowing us to release new workouts more consistently. I also would like to take a moment to thank our Patreon supporters, because without you we wouldn’t have been able to upgrade our equipment, and keep this website going. Changing Facebook, Instagram, and Youtube algorithms are making it much more difficult for people to find our workouts. Your support has been paramount in allowing us to continue sharing workouts with you.

I hope you like the new workout. Let me know what you think!


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

For my non-fitness related posts I am on instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and make our site more sustainable your donation is greatly appreciated:

The Workout:
*You don’t need any equipment for this workout.*
Intervals: 35 Cardio (Marching or Cardio of Choice) 45 Maximum Repetitions for each exercise.

1. Side Leg Lift-Right
2. Side Leg Lift-Left
3. Floor Tap Squats (alternating)
4. Low Impact Burpee
5. Crab Knee Tap
6. Curtsy Lunge Kick-Right
7. Curtsy Lunge Kick-Left
8. Runner’s Lunge Lift-Right
9. Runner’s Lunge Lift-Left
10. Plie Pulse
11. Warrior III Calf Raise (Alternating)
12. Angel Abs
13. Side V-Up-Right
14. Side V-Up-Left
15. Temple Tap Abs
16. Leg/Hip Lift
17. Dead Bug
18. Down Dog Side Plank (Alternating)
19. Reverse Plank Leg Lift
20. Cat Bow or Pushup
21. Shoulder Blade Squeeze
22. Tricep Pushup-Right
23. Tricep Pushup-Left

Optional: Repeat the workout to make it more intense.




8 thoughts on “Total Body Workout- No Equipment Exercises (LIIT) #BFBody Workout Program

  1. Sherri


    Thank you for the awesome whole body, low impact workout! I enjoyed all of the exercises, but especially enjoyed the reminders to keep your tummy pulled tight. Core tight all times is not always something I remember so having you remind us is perfect for me!
    I’m super excited about your new series. At 55 years of age I’m trying to keep myself in the best physical, mental, spiritual health I can.
    Once again thank you for all you do to help keep us healthy!

  2. Grace Richards

    Hi Melissa, Thank you for the new workout! I know your life is very full and its challenging to fit everything in. The audio is very quiet on the video, I have tried it on a few devices with the volume on full ball and could barely hear you. Is there a way that you could make the audio louder like your other videos? Sorry, I don’t mean to add another job to your list. Thanks!

  3. Anna

    Great workout – thanks Melissa! Glad that you and your family are well again. Love your positive, healthy and realistic attitude 🙂

  4. Nicole from Sydney

    I’m still perplexed at how you can talk through temple taps!I am dripping with sweat which is an excellent indicator for me at how hard I worked despite it being LIIT workout. Thanks Team Bender for always bringing diversity to my workouts. My body is so strong and balanced. Cheers!

  5. Suzanne

    Thanks Melissa. I really like this whole workout, especially th customization to it up th cardio. I personally like that you don’t play music, as that was one reason I started to follow you vs a couple of other you tubers whose music I disliked.

  6. Roxy

    Love LIIT! Thank you, it’s a great whole body workout that I think won’t hurt my adrenals later (when I go too hard I need a nap a while later). Crab taps are great & thank you the demos while we marched.

  7. Anna

    This makes me so excited!!! I have lower back issues and can’t do a lot of your workouts because they make the pain flair up. But I always come back to you because I love your workouts. So doing LIIT and yoga and easier workouts are what I need! Thank you!!
    Ps I am a LuLaRoe retailer and LOVE that your sporting our leggings

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