River Front Workout: Bender Fitness

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Hi Everyone! 

It was a gorgeous day today, and there was no chance that I was doing an indoor workout and wasting the sunshine! Good weather and sunlight motivate me, and energize me. Jesse and I walked around, filming the workout, and take tons of great pictures, which I will share in another blog post. 

The great thing about body weight workouts is you can take them anywhere! I used to be a flight attendant, and I quickly learned that if I wanted to stay fit it was up to me to figure out a way to workout on the fly. Not having a gym membership will never be an excuse for me, and I like it that way. It makes me responsible for my fitness. 

Be sure to stretch before and after this workout. I stretched throughout, and did a bit of yoga (I was feeling inspired by all of the natural beauty around me). I even did a bit of meditation. 

In addition to the workout video I decided to join Jesse on his light run today. I ran 6.5 miles, and I am happy to say that I got significantly faster on the last three miles instead of getting more tired. Okay, I’ll admit it, the first three miles were uphill, which may have had something to do with the speed difference. 😉 The whole run took 58 minutes exactly. 

Anyway, enjoy the workout. I hope it’s a great start to your week!


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 2X

1. Step Ups (right)
2. Step Ups (left)
3. Jump Ups (only do this if you have something sturdy to land on. If not substitute jump squats)
4. Lunge Lift Off
5. Burpees
6. Tricep Dips
7. Sumo Squats
8. 1 Leg Reach
9. Temple Abs
10. Heel Tap Abs

3 thoughts on “River Front Workout: Bender Fitness

  1. Light run, you say? Seriously? 6.5 miles? I almost died yesterday on a 2.5 run with my husband — who, I should say, ran over 10 miles the day previous. To my credit, I am not a runner, and last longer than him through a P90X video, but still, it was just sad . . . LOL.

    Also, it was incredibly cold and I incurred one of those ghastly ear aches that made me want to rip off my head and throw it a pyre. Sorry, creepy. Anyway, my husband took me to buy a pair of Vibram 5 fingers yesterday. I was against it, to say the least. When he bought his first pair a couple years ago, I thought they were the dorkiest things I had ever seen, but after my first run with them, I must admit they are pretty cool, and work muscles I didn’t think could hurt this badly. Ha!

    Thanks for another great workout video. Instead of hitting the gym on Sat, I stayed home, turned up the music and followed a combo of 3 of your videos. It was a great way to start my Sat. Oh! I forgot to mention that last week at the gym I was asked about one of the exercises I was doing. The guy came over, crouched down next to me and said, “That move you were doing . . . I’ve never seen that. Where did you learn it?” With the hopes that his intentions were pure, I proudly directed him to your website.

    Have a great Monday, Melissa 🙂

    • Haha, when I said light run I meant speed wise, not distance. 🙂 It was light, but long.

      I haven’t tried the Vibram 5 fingers yet, but the last race I did the girl who passed me was wearing them. After the race we were talking and she said she loves them!

      Thank you so much for sharing my website! I’m so glad you’re enjoying them!

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