Full Body Bender: Home Workout

Please follow and like us:
Pin Share

Hi Everyone,

This is a fun full body workout. It’s a throw back (I needed a rest day yesterday).

Don’t forget to warm up before your workout! For this workout, I warmed up by doing some jump roping to get my heart rate up a bit. 

I repeated this workout 3X with 5 minutes of jump roping in between rounds to increase the challenge. 

Enjoy the workout! There will be a new one tonight.


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

Repeat 1-3X

1. Supergirl Push Ups
2. Lunge Hop (right)
3. Lunge Hop (left)
4. Scissor Touch Abs
5. Prone Heel Press
6. Boat Tap
7. Bird Dog (right)
8. Bird Dog (left)
9. Single Leg Hip Thrust (right)
10. Single Leg Hip Thrust (left)
11. Bent Over Row
12. Good Mornings

One thought on “Full Body Bender: Home Workout

  1. Hello! I love your blog Melissa. It is an absolute great work that you are doing. You are making workouts at home possible for those who do not have the time to go to the gyms. I would like to know the exercises to build lean mass in my lower body as my legs are very lean and my butt isn’t very curvy. I have always been thin despite my proper diet. I have been practicing yoga for more than a decade. My core strength is also very good and even my upper body is quite toned but I’m underweight due to my genes. I have gotten all my tests done and they all have come normal. As far as diet is concerned, I eat 2eggs white omelette with 2 8grains bread and a glass of bournvita. For lunch and dinner I have chicken or fish with 2-3 rotis(indian bread), a big bowl of pulses and 2 servings of vegetables. Kindly let me know if I need to incorporate anything more in my diet and please guide me with a list of exercises for my lower body.

Leave a Reply

Your email address will not be published.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