20 Minute Full Body Dumbbell Workout: Third Trimester BenderFitness

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Hi Everyone!

It’s workout time! I have a brand new workout for you today! I got to film with special guest, Nicole, today. I love being able to share my workouts with friends. Nicole has joined me for several workouts in the past, and it was fantastic to have her back!

This workout is pregnancy safe (I am now 36 weeks pregnant!), but still great for those of you who aren’t pregnant! Both Nicole and Jesse did this workout. They enjoyed the exercises and found them challenging. Jesse increased the intensity by using a barbell with heavier weights.

Nicole and I use dumbbells in this workout, so be sure to choose a weight that is challenging for you. I used 20-lb dumbbells for all of the exercises except the curl and press, which I decreased to 12-lbs. Work to your own level, but don’t be afraid to challenge yourself. Increased muscle = increased metabolism and greater calorie burn for everything you do.

I hope you enjoy today’s workout!

PS You can find me on Instagram and Twitter: @BenderFitness and Jesse @BenderCrosby1

I am also on Facebook: @MelissaBenderFitness

Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps

  1. Romanian Deadlifts
  2. Bent Over Row: Right
  3. Bent Over Row: Left
  4. Pelvic Tilt Wall Sit
  5. Single Leg/Warrior Deadlift: Right
  6. Single Leg/Warrior Deadlift: Left
  7. Plie Squats
  8. Curl to Overhead Press: Right
  9. Curl to Overhead Press: Left
  10. Incline Pushups

Repeat 1-3X
Optional: Pair with 30 Minutes Cardio of Choice




Romanian Deadlift


Bent Over Row: Part 1


Bent Over Row: Part 2


Pelvic Tilt Wall Sit: Part 1


Pelvic Tilt Wall Sit: Part 2


Single Leg/Warrior Deadlift: Part 1


Single Leg/Warrior Deadlift: Part 2


Plie Squat: Part 1


Plie Squat: Part 2


Plie Squat: Part 2 (Tuck the Tailbone)


Curl & Press: Part 1


Curl & Press: Part 2


Curl & Press: Part 3


Incline Pushup: Part 1


Incline Pushup: Part 2


Woohoo! Ready for another round?

8 thoughts on “20 Minute Full Body Dumbbell Workout: Third Trimester BenderFitness

  1. Firuza

    Hi Melissa, could you please provide a list of core/abs exercises you did throughout pregnancy? I am expecting and very active (mostly follow your workout videos) and would appreciate any guidance. I am currently doing all plank variations. Thank you

  2. Many thanks for sharing your knowledge; this was a great work out for me being nearly 28 weeks. Found since being pregnant, I have almost trebled in lack of energy. I miss my push-ups but found doing the inverted ones like you showed did not put strain on my back. Great stuff.. Thanks again.

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