Total Body Home Workout: No Equipment Exercises

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Hi Everyone!

I have a new workout for you today! This is a Total Body Exercise Routine. You do not need any equipment to complete this workout. This program incorporates exercises to strengthen your core, arms, shoulders, legs, and butt.

I also incorporated cardio bursts for an added fat burn during this workout. I completed the first five exercises as a warm-up, and then transitioned into the workout for the final eleven exercises. You can repeat this workout or go through it once.

I did one round of this routine. I also taught a yoga class a few hours before filming this workout. I’m not sure if it was the workout on it’s own, or the combination of this plus yoga, but I really felt the burn!  It was a fun challenge, and I was covered in sweat by the end. My glutes are sore today, and I rarely ever get sore!

You may hear my son a few times during the workout. Hopefully it just adds to the home workout experience. We had some friends come over to watch/play with him while we filmed, but it was cold and rainy outside so they had to stay in the house.

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

*30-Seconds of Cardio Between Each Exercise*
Exercises 1-5 are a Warm-up. If you are already warmed up you can go higher intensity for each interval and cardio burst.

  1. In/Out Squat
  2. Knee to Elbow-Right
  3. Knee to Elbow-Left
  4. Low Impact Burpee
  5. Butt Kicks
  6. Elevator Plank-Right
  7. Elevator Plank-Left
  8. Angle Abs
  9. Single Leg Hip Thrust-Right
  10. Single Leg Hip Thrust-Left
  11. Goddess Tuck Pulse
  12. Walking Push-up
  13. Side Plank Stretch-Rotating
  14. Runner’s Lunge Lift-Right
  15. Runner’s Lunge Lift-Left
  16. March in Place

Repeat 1-3X

In/Out Squat: Part 1

In/Out Squat: Part 2

Knee To Elbow-Right

Knee To Elbow-Right

Knee To Elbow-Left

Knee To Elbow-Left

Low Impact Burpee

Low Impact Burpee

Low Impact Burpee

Low Impact Burpee

Butt Kicks

Butt Kicks

Elevator Plank

Elevator Plank

Angel Abs

Angel Abs

Angel Abs

Single Leg Hip Thrust

Single Leg Hip Thrust

Goddess Tuck Pulse

Goddess Tuck Pulse

Goddess Tuck Pulse

Walking Pushup

Side Plank Stretch-Rotating

Side Plank Stretch-Rotating

Runner’s Lunge Lift

Runner’s Lunge Lift

High Knees

Lunge Jump

Lunge Jump

SaveSave

SaveSave

SaveSave

11 thoughts on “Total Body Home Workout: No Equipment Exercises

  1. Dana Schwietzer

    As always an amazing workout – did one time through – I am hoping to continue with one round and in a week or so build up to a second round!

  2. Roxy

    Wow I couldn’t even finish the elevator planks – 1/4 of the way through I had to bring my back knee down! Thank you for a very effective workout!

  3. Katrina

    Great workout! Thanks for all the time you’ve put into these, Melissa. I’ve been following you for 4 years now and am very glad I discovered you guys.

    I didn’t notice your son’s noises at all, but that’s probably because I have my own little loves in the background. 🙂 You inspire me to workout even with kiddos at home. Good example for them, right?

    LOVED your Wonder Woman shirt!

  4. Chelsey

    I enjoyed this particular warm-up that you added to this video. It was nice to be able to choose if I should go all out or take it slow at the beginning. Thank you again for the nice and sweaty workout!

  5. Rahilah Taylor

    This was a great workout!! I’ve been following you for about 4 years and I was short on time this morning!! Definately worked up a sweat and engaged my entire body. Thank you!

  6. Carla Kay Huffman Itie

    This was great, I loved the built in warm-up that doubles as extra cardio if you want to go at a higher intensity. Good mix of total body moves with no equipment. Your workouts keep getting better!

  7. Angie

    Great workout, loved the warm up piece too. Elevator abs were a good challenge for sure! I look forward to your workouts each morning and they are my motivation to get out of bed at 6am before starting the day. Keep up the great work Melissa, it is truly appreciated!

  8. BRANDY LAY

    LOVED the set up with this one, having the warm-up included. Elevator plank is awesome, but I think my fav in this workout had to be the Goddess Tuck Pulses! KILLER!! (I loved it. )

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