Full Body Beginner Workout: Melissa Bender Fitness

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Hi Everyone,

Marie came over for another workout today. She brought her gorgeous son, Liam with her. When he got tired of watching us, and wanted some attention I decided to include him in our workout. 🙂 He loved it, and I got to play with an adorable baby so we were both happy. 

Marie has gotten a lot stronger, and has been losing both pounds and inches since starting her fitness bender. She did a great job in today’s workout, and was able to do the intermediate number of reps for everything except the Lunge Kicks (which she did 10 of). So she has really improved a lot in a short period of time. 

If you’re on a more advanced level repeat this workout 2-4 times. It took us 15 minutes exactly to go through this workout once. 

Enjoy, and have a great day!


Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed

Repeat 2-4 times. 

  1. Lateral Jump Squat
  2. Heel Push Right (timed)
  3. Heel Push Left (timed)
  4. Crossing Leg Reach Right
  5. Crossing Leg Reach Left
  6. Lunge Kick Right
  7. Lunge Kick Left
  8. Down Dog Leg Lift Right
  9. Down Dog Leg Lift Left
  10. Zombie Situps (or Baby Situps!) (timed)
  11. V-Scissor Reach 
  12. Mountain Climber (timed)
  13. Half Moon Rotations
  14. High Knees (timed)
Special thanks to Marie and Liam for joining us today! 

7 thoughts on “Full Body Beginner Workout: Melissa Bender Fitness

  1. Anonymous

    Hi Melissa! I’m so glad i found you! You are really cute and i love your videos! Thank’s for the great stuff! Greatings from Greece!

  2. Anonymous

    While we all love Melissa and are amazed at her body, focus and form – I love seeing Maria join her. It is so nice to see someone like me – a beginner, work through what appears to be second nature to Melissa. Keep up the work Maria – you are inspiring us and that baby is adorable!!

  3. How lovely! So touching look at you with Liam, especially now 🙂 You both are so cute! Your baby will also be an invited guest in workouts, right? 🙂
    Thanks for this great workout, Melissa, Marie and Liam! I completed 4 rounds on the advanced level and it was a long enjoyable training 🙂
    My time: 1:16:52.
    My reps for the timed exercises:
    2. 28-30-36-40
    3. 28-30-36-40
    10. 9-10-10-10
    12. 132-132-136-130
    14. 176-178-184-194.
    And I want to share the joy with you. My husband gave me a treadmill, tonight will be my first run! You inspire and motivate me, Melissa 🙂

    • benderfitness

      Awesome!!! Enjoy the treadmill! It really makes it easier to get in your cardio! I have some great treadmill interval workouts too. 🙂

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