Full Body Bender Boot Camp at Home

Please follow and like us:
Pin Share

Hi Everyone!

I have been MIA a bit this week because I have had a million and one things on my to-do list. I needed a good workout today, and this did it! I was feeling a bit “off” and unmotivated today. Maybe I’m tired, or maybe it’s the cold weather that refuses to leave, but I felt better after working out. 

This is a full body, high intensity (HIIT) workout. Every other exercise is burpees, but depending on your level you can also substitute high knees. As long as you are pushing yourself you are getting benefits. HIIT workouts are especially effective at burning fat, while maintaining lean muscle mass. The result is a metabolism boost that lasts for hours after your workout. Also, as your body fat drops, and your muscle mass increases you become tigheter, leaner, and burn more calories throughout the day. 

I found this workout challenging, and I hope you do too! 


All Levels: Max reps during each interval. (60 seconds, 30 second Burpees)


Beginner: 10 reps, 5 Burpees
Intermediate: 15 reps, 8 Burpees
Advanced: 20 reps, 10 Burpees
1. High Knees

2. Burpee
3. Plank Jack
4. Burpee
5. Temple Tap
6. Burpee
7. Windshield Wiper Plank
8. Burpee
9. Ab Extension Pulse
10. Burpee
11. Warrior 3 Hop
12. Burpee
13. 1 Leg Hip Thrust (right)
14. Burpee
15. 1 Leg Hip Thrust (left)
16. Burpee

Plank Jack: In a forearm plank position jump your feet out as you would in a jumping jack. Jump them back together. That is one rep. 
Temple Tap Abs: Lay on the floor, lift your legs, and shoulder blades off the floor, hands at prayer position at your chest. Reach your elbow toward the top corner of the mat, following with your eyes. Bring your hands to center, and then repeat the motion to the left for one rep. Shoulder blades and legs stay lifted throughout. 
Windshield Wiper Plank: In a plank position step your foot out to the left, and then return it to central starting position. Repeat on the other side for one rep. 

Ab Extension Pulse: Legs and shoulder blades lift off the floor. Low back stays on the ground and arms extend over your head. Lightly pulse, keeping the movements of your legs and upper body small. Your abs should be pulled in throughout the exercise. 

One Leg Hip Thrust (part 1): Plant left heel on the floor with your knee bent at a 90 degree angle. Arms extend, fingers point toward your toes. Keep your right leg extended and foot flexed. 

One Leg Hip Thrust (part 2): Pushing through your planted heel and both arms press your hips toward the ceiling until your body forms a straight line from shoulder to knee. Press your heel toward the ceiling. The focus is on the movement of the hips. The leg will follow. Repeat this on the other side. 

Warrior 3 Hop: During Warrior III Pose the standing leg is slightly bent, back is flat, and your body hinges at the hips. Reach your arms and leg back behind you. Bring both feet together, hop into the air, and then perform this movement on the other side. 

Burpee: When jumping push up through the heels to spring toward the ceiling. 

Burpee: Jump up and reach as high as you can each and every time. 

11 thoughts on “Full Body Bender Boot Camp at Home

  1. Aleks

    I love the format of video and photo tutorial! I often do your workouts in places where their is no wifi so the connection is too slow to follow along with your video – the photos are a good reminder of what I’m supposed to be doing!

  2. Photos are a very good idea. Sometimes, only reading the name of the exercise I cant figure out what is about, so photos are very useful. thanks!!! 🙂

  3. Anonymous

    Hi Melissa,
    I’m sorry about your nephew. We went through a scary time with my son, who was very sick as an infant. I will definitely be praying for him. I have a question for you. I have been doing your workouts since the spring and have loved them! Unfortunately, I tore ligaments in my ankle 8 weeks ago so I have been in a walking boot and not able to do workouts. I still have 3-4 months to go in my healing and am trying to keep moving. I have found a few workouts on youtube but I was wondering if you have any workouts that I could do while I am recovering. Thanks.

    • benderfitness

      Hi, thank you so much for your prayers. Dax is doing fantastic now! Are you allowed to place weight on that foot? I have several low impact workout options, but it depends on exactly what your restrictions are. I hope you heal quickly!

  4. Anonymous

    Hi Melissa,
    I’m sorry about your nephew. We had a scary time when our son was very ill as an infant so I will definitely be praying for him. I had a question for you. I have been doing your workouts since the spring and have loved them. Unfortunately, I tore ligaments in my ankle and have been in a walking boot for the last 8 weeks. I have found a few workouts on you tube but was wondering if you have any I could do while I am healing. Thanks.

    • benderfitness

      I do have some great low impact options, and some “On the Mat” workouts that will keep you off your feet. I am running to work right now, but I will try to find them for you tonight. 🙂

      Thank you for the prayers.

Leave a Reply

Your email address will not be published. Required fields are marked *