Glutes, Core & More: Full Body Dumbbell Workout

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Good Morning Everyone!

It’s workout time again, and I am excited to bring you a brand new workout. I’m only 1-week postpartum so I won’t be teaching new workouts for a little while, so Jesse stepped out in front of the camera again for today’s workout. I can’t wait until I am cleared for exercise, but I am enjoying just focusing on my newborn baby right now.

Maverick watching his Daddy film a BenderFitness workout.

Maverick watching his Daddy film a BenderFitness workout.

This is a full body dumbbell workout, designed to build strength and power while sculpting your body. Jesse is a runner, so for him it’s important to maintain lean muscle mass without adding bulk. When you are running 5-minute miles having too much muscle mass will just slow you down. However, to little muscle on runners leads to injury, poor form, and decreased endurance.

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Lean muscle mass helps runners maximize Speed, Power, Form & Endurance.

Today’s workout is completed for repetitions instead of intervals. Select the level that is most appropriate for you. If you don’t have dumbbells you can complete the exercises without them, but the added resistance really increases the intensity. When selecting a dumbbell you want to choose a challenging weight. The last few repetitions should be tough to complete, but you should be able to do it while maintaining form.

Gambit loves Maverick.

Gambit loves Maverick.

We hope that you enjoy today’s workout! Let us know what you think on Instagram: @BenderFitness & @BenderCrosby1 or on Facebook @MelissaBenderFitness

See you soon!
Melissa, Jesse & Maverick

me and Mav ready for Jesse's workout

Equipment: Dumbbells & a Chair or Bench you can step on safely.

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

  1. Romanian Deadlifts
  2. Squat & Press
  3. Rock the Boat with Weight
  4. Bent Over Rows
  5. Step Ups-Right
  6. Side Plank with Weight-Right
  7. Step Ups-Left
  8. Side Lunge Wood Chopper-Right
  9. Side Plank with Weight-Left
  10. Side Lunge Wood Chopper-Left
  11. Decline Spiderman Pushups

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

Romanian Deadlift: Part 1

Romanian Deadlift: Part 1

Romanian Deadlift: Part 2

Romanian Deadlift: Part 2

Squat & Press: Part 1

Squat & Press: Part 1

Squat & Press: Part 2

Squat & Press: Part 2

Squat & Press: Part 3

Squat & Press: Part 3

Rock the Boat with Weight: Part 1

Rock the Boat with Weight: Part 1

Rock the Boat with Weight: Part 2

Rock the Boat with Weight: Part 2

Bent Over Row: Part 1

Bent Over Row: Part 1

Bent Over Row: Part 2

Bent Over Row: Part 2

Step Up: Part 1

Step Up: Part 1

Step Up: Part 2

Step Up: Part 2

Step Up: Part 3

Step Up: Part 3

Side Plank with Weight: Part 1

Side Plank with Weight: Part 1

Side Plank with Weight: Part 2

Side Plank with Weight: Part 2

Step Up: Part 1

Step Up: Part 1

Step Up: Part 2

Step Up: Part 2

Step Up: Part 3

Step Up: Part 3

Side Lunge Wood Chopper: Part 1

Side Lunge Wood Chopper: Part 1

Side Lunge Wood Chopper: Part 2

Side Lunge Wood Chopper: Part 2

Side Lunge Wood Chopper: Part 3

Side Lunge Wood Chopper: Part 3

Side Plank with Weight: Part 1

Side Plank with Weight: Part 1

Side Plank with Weight: Part 2

Side Plank with Weight: Part 2

Side Lunge Wood Chopper: Part 1

Side Lunge Wood Chopper: Part 1

Side Lunge Wood Chopper: Part 2

Side Lunge Wood Chopper: Part 2

Side Lunge Wood Chopper: Part 3

Side Lunge Wood Chopper: Part 3

Decline Spiderman Pushup: Part 1

Decline Spiderman Pushup: Part 1

Decline Spiderman Pushup: Part 2

Decline Spiderman Pushup: Part 2

14 thoughts on “Glutes, Core & More: Full Body Dumbbell Workout

  1. Joanna

    Will try tomorrow!! All my children love fitness, they have been watching me and my husband since they were young. Also this year my oldest will be running cross country.

    • benderfitness

      That’s fantastic! I really think it helps establish healthy habits when they see you doing it! Cross Country is fantastic. I miss helping to coach our local high school team. 🙂

  2. Marina

    I am so happy for your new little family. It has been great following your journey these last 9 months. I know you are even more busy, but I would love a new mom update and hear about your labor experience. Thanks for the great workout!

  3. Brittany

    This was awesome! I love all your videos but it was cool to see your husband do one! I’ve never seen him do one! I’ll be doing this one tomorrow! I’ve been doing your month one bikini program and cardio and HIIT work outs. I’ve been working out for over a year with no changes to the belly area. I’m going to keep at it. My husband jokes with me we’ve been together since I was15 and I never played sports in school I tried running when we had our first kid in 2008 and I hated it, he always making jokes saying how I hated running and now I’m obsessed with it. Thank you for being my motivation to keep working at it! I love the benders!! Lol

  4. VENA

    Congratulations on the sweet baby. You look great Melissa. I LOVED the workout.
    The weights bring a totally different pace and challenge. This is by far one of my favorites. I use to lift more weights being a college athlete and I always loved how it felt. Thanks for all your workouts and even more your dedication to helping other stay fit. God Bless

  5. Erin

    I am so happy to see you and Maverick at the beginning of this video. So glad to have Jesse filling in for you. You look amazing. Congrats and keep up your strength. We like to see Jesse in front of the camera too every once in a while 🙂 Have a great Tues!!

  6. This is the cutest video you’ve ever made! 😀 Three of you and the cat make a fantastic family together :)) Very inspiring and excellent workout. thank you!

  7. It was so good seeing you with your sweet baby, Melissa! Congratulations — it is such a special time. 🙂

    I discovered you a few weeks ago, am LOVING your workouts, and today I’m going to start your 12-week bikini competition workout plan. (Not training for competition, but for health, muscle gain, and weight loss.) Since working at a computer from home the last two years I’ve gotten so out of shape! Thank you for the inspiration and the tough yet do-able free workouts. I’m grateful!! 🙂

  8. Cassie

    Just did 1 round 😀 sweating like crazy I wanted to start a 30 day challenge so I’m going to finish two rounds of other combined from the 30day 🙂 Thank you guys for sharing for free that is awesome. I discovered you Melissa on youtube last week while looking for a runners stretch video! The king arthur is a killer stretch thank you!!

  9. Brandy

    I did this workout yesterday for reps and interval-style, (so 2 rounds) and WOW!! My abs and obliques are SORE today! Adding that weight really is a game changer. LOVE! This one is going in my Favorites. 🙂

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