Full Body Workout: Fast and Effective Exercises for a Total Body Workout

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Hi Everyone!

It has been a heck of a week in the Bender household. The kind of week where as soon as one person gets over an illness, the next family member gets it. Somehow, I have managed to stay healthy, but I did not make it through the week totally unscathed.

For the past week I have been having right lower back pain. It’s worse after sitting, but I know I am having either a muscle spasm or some type of SI Joint pain. That means a chiropractor and or massage will be in my near future. Typically yoga stretches help me get rid of any aches and pains, but this one is hanging tough.

So how are my workouts going you ask? They haven’t been. I taught a Body Blast class on Wednesday, and Yoga on Monday/Friday, but outside of that exercise has been a no go, while I focus on stretching, and taking care of my sick family.

That also means that going into Thanksgiving week I am feeling freshly motivated to bust out some new workouts, and get back on track with filming. The speed bumps seem to be more frequent these days, but I won’t let them turn into road blocks. I have some great new workouts ready to be filmed for you. I posted the list of exercises for one of the new routines on my Instagram and Facebook pages.

For today’s workout I choose a 20-Minute Total Body Workout Routine. It’s efficient and challenging (in a good way!) I use a dumbbell and stability ball. If you don’t have equipment don’t worry. Check out the video and photo tutorial below for modifications.

When you are finished with your workout, let me know what you thought of the exercises. Did you have a favorite move that you want to see make a comeback in future videos? Leave a comment and let me know!

Melissa

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

For my none fitness related posts I am on instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

This workout can be completed for Reps or Intervals.

Equipment: Dumbbell and Stability Ball (Equipment free modifications listed below). See the video and photo tutorial.

Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

Intervals: 12 Rounds of 10/50.

  1. Supergirl
  2. Lunge Jump
  3. Down Dog Leg Lift-Right
  4. Down Dog Leg Lift-Left
  5. Jump Squat
  6. Decline Pushup Ab Pull (Frogger Pushup Modification)
  7. Jumping Jacks
  8. Side Plank Reach Through-Right
  9. Side Plank Reach Through-Left
  10. Overhead Squat
  11. Pendulum Squat
  12. Side to Side Mountain Plank

Repeat 1-3X

Supergirl

Supergirl

Lunge Jump

Lunge Jump

Down Dog Leg Lift

Down Dog Leg Lift

Jump Squat

Jump Squat

Frogger Pushup: Part 1: Modification

Frogger Pushup: Part 1: Modification

Frogger Pushup: Part 2: Modification

Frogger Pushup: Part 2: Modification

Decline Pushup Ab Pull: Part 1

Decline Pushup Ab Pull: Part 1

Decline Pushup Ab Pull: Part 2

Decline Pushup Ab Pull: Part 2

Jumping Jacks

Jumping Jacks

Side Plank Reach Through: Part 1

Side Plank Reach Through: Part 1

Side Plank Reach Through: Part 2

Side Plank Reach Through: Part 2

Overhead Squat: Part 1

Overhead Squat: Part 1

Overhead Squat: Part 2

Overhead Squat: Part 2

Pendulum Squat: Part 1

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Pendulum Squat: Part 2

Side to Side Mountain Plank: Part 1

Side to Side Mountain Plank: Part 1

Side to Side Mountain Plank: Part 2

Side to Side Mountain Plank: Part 2

Ready for Round 2?

Ready for Round 2?

5 thoughts on “Full Body Workout: Fast and Effective Exercises for a Total Body Workout

  1. Grace Richards

    Sickness is the worst! I’ve had a bad cold all week and haven’t worked out since last monday. I hate not being able to exercise! But i’m listening to my body and resting, hoping next week will be a better one for both of us xx

  2. Nicole from Sydney

    Those super girls truly set my back and shoulders on fire…in a good way. Loved this workout for sets… enjoying the diverse options Melissa, thanks again!! Happy Than K

  3. BRANDY LAY

    When I first saw that this was for reps, I groaned. I can never keep up with you during certain moves! But THIS time, I DID!! (And you took rests right when I needed them too! lol) This is definitely going into my favorites! I LOVED the decline pushup ab pull and side to side mountain climbers. Would love to see them make more appearances! 😉 Again, you are awesome and thank you for ALL that you and Jesse do. 😀

  4. Kellie Harkness

    Hi, Melissa! I have been a follower of yours for a while and have a question for you. I am a nurse who works 3-12 hour shifts weekly and on those days it is impossible to get a workout in. Any suggestions on a workout regimen? I would really love to get back into shape (had a baby not that long ago).

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