Arms & Back: Quick Home Workout & Power Yoga Sun Salutation Fitness Fusion

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Hi Everyone!

I hope you’ve been enjoying the workout week so far! If you need a rest day, you can take one today, and pick up with today’s workouts tomorrow. If you are still feeling good and ready to get in another workout I have a good combo for you today!

This is our week’s workouts so far:

Sunday: Abs-olutely Swimsuit Ready Core Workout & At Home Body Tone
Monday: Butt Shaper Workout
Tuesday: Jump & Tone Boot Camp
ednesday: That’s today! Arms & Back/Power Yoga Fitness Fusion

Today’s combo includes an arm/back workout. I also posted a link to my Building to a Pull-up video. Pull-ups are one of the best exercises you can do for your back. If you have access to a pull-up bar I definitely recommend trying it.

The second workout today is a Yoga Fitness Fusion. It is a variation of regular Sun Salutations that incorporates dumbbells for an added full body challenge. It’s different from our regular workouts, but I think you will like it!


I filmed a new quick Thigh & Butt Workout last night. I will work on getting that posted this evening. For all my US friends I hope you have a fantastic Thanksgiving tomorrow!

Have fun with today’s workouts! Let me know what you think!


PS I am on Instagram & Twitter as @BenderFitness
I am on Facebook at:


Click the link to get your own Gymboss Interval Timer!

10-12 Reps Per Exercise

1. Pull-up/Bent Arm Hang
2. Bicep Curl
3. Tricep Drop
4. Plank Row
5. Shoulder Press
6. Decline Push-up
7. Dip
8. Tricep Push-up (right)
9. Tricep Push-up (left)
10. Walk the Plank
11. Chest Press Plank to Down Dog

Optional: *Bonus: Backbend Push-up*

Repeat Workout 1-3X

How to Build to a Pull-Up Article





2 thoughts on “Arms & Back: Quick Home Workout & Power Yoga Sun Salutation Fitness Fusion

  1. Holly

    I am just starting to work on chin ups and can barely do just 1. What is your opinion about doing the machine-assisted chin ups and dips until you get strong enough to do them on your own?

    • benderfitness

      The machine assisted option is fantastic! You can use it to build strength and progress the amount of your own weight that you are lifting. Keep challenging yourself & doing a little bit more at a time. You will be there before you know it!

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