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20-Minute Full Body Equipment Free Workout (Body Weight)

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Hi Everyone!

It’s workout time! Let’s start the week off right with a brand new workout! Today’s workout takes 20-Minutes to complete 1-Round. Depending on how much time you have, you can stop after one round, or repeat it up to 3X for 60-Minutes total workout time.

When I teach this style of workout in my Boot Camp classes we do 2-Rounds plus a 10-Minute Warm-up and Cool Down for a total workout time of 60-Minutes. It’s important to listen to your body.

In case you didn’t hear the big news that I posted about in my Surprise! 2016 Will Be a Year of Change… Blog Post….I am expecting a baby in late June or early July. I am almost out of the first trimester, but if you are wondering why I am not pushing 100% and going as hard as I normally do during the workout that’s why. That doesn’t mean you shouldn’t be pushing as hard as you are able to go!

During the first trimester the baby is unable to regulate it’s body temperature, so although it’s fine to workout at a moderate intensity (you should be able to talk) you don’t want to work out so hard that your body temperature shoots up & you are gasping for air. I could have pushup a little bit harder than I did in this video, but I wasn’t feeling 100% so I listened to my body and kept it a bit lighter today.

Another thing about being pregnant….at times (like tonight) there are extreme amounts of bloating. It looks like I have a baby bump in the video, but it’s not actually there yet. I took the photo below yesterday. Fluctuations throughout the day are normal & nothing to worry about!

12.5 Weeks Pregnant-Working on a Baby Bump!

I hope you all enjoy the workout! I will be posting some pregnancy specific posts throughout the week & of course plenty of workouts!

Have fun!

Set Your Interval Timer for 15 Rounds of 30/50.

30-Seconds Cardio (High Knees or Cardio of Choice) Between Each Exercise

  1. Surfer
  2. Hip Thrust-Right
  3. Hip Thrust-Left
  4. Side Lunge Punch
  5. Mountain Climbers
  6. Leg/Hip Lift
  7. Angel Abs
  8. Plank Knee Sweep-Right
  9. Plank Knee Sweep-Left
  10. Burpee
  11. Lunge Hop-Right
  12. Lunge Hop-Left
  13. Warrior III-Right
  14. Warrior III-Left
  15. Sumo Pushup

Repeat 1-3X
Optional: Pair with 30-Minutes of Cardio

High Knees


Hip Thrust: Part 1

Hip Thrust: Part 2

Side Lunge Punch: Part 1

Side Lunge Punch: Part 2

Mountain Climbers

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 3

Leg Sweep Plank: Part 1

Leg Sweep Plank: Part 2

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Lunge Hop: Part 1

Lunge Hop: Part 2

Warrior III: Part 1

Warrior III: Part 2

Sumo Pushup: Part 1

Sumo Pushup: Part 2

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