Lean, Strong, Tight: Full Body Home Workout

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Hi Everyone!

Today’s workout is a Full Body Workout. This routine can be repeated, and I recommend timing yourself to see how many times it takes you to get through each round. Focus on form during each exercise, and really push yourself.

I filmed this workout for reps, but you can also set your interval timer for 13 Rounds of 10/50, if you prefer to do it HIIT style. I use a barbell in one exercise, but you can substitute Dumbbells, or do the movement with body weight.

My plan was to film two workouts this weekend, but my cold/sore throat just doesn’t want to go away! I am hydrating, gargling salt water, and drinking tea with honey. I will have to see what the day brings, but right now it looks like rest is going to be my best friend.

Yesterday I did an Interview with SweatStreamTV & Millionaire Hoy. You can find a link to the Podcast here: Melissa Bender Interview: Keeping Fitness 100% Free + Balancing Life & Fitness. I hope you all enjoy the interview. It was a lot of fun getting to talk about fitness, youtube and blogging.

I hope you enjoy today’s workout & I hope that I am back to 100% and able to work out with you all soon!

As I type this, Baby Bender is practicing his acrobatics in my tummy, so I think he wants me to say “Hello” to everyone on his behalf.

Have fun!

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

Beginner: 10 reps, 50 Mountain Climbers and Russian Kicks
Intermediate: 15 reps, 75 Mountain Climbers and Russian Kicks
Advanced: 20 reps, 100 Mountain Climbers and Russian Kicks

1. Mountain Climbers 
2. Right Toe Reach
3. Left Toe Reach
4. Crescent Knee Plank (right)
5. Crescent Knee Plank (left)
6. Squat Lift
7. Russian Kicks
8. Full Leg Series (right)
9. Full Leg Series (left)
10. Cheek to Cheek Plank
11. Butt Lift
12. Jump Kick (right)
13. Jump Kick (left)

Repeat 1-3X



6 thoughts on “Lean, Strong, Tight: Full Body Home Workout

  1. Melissa,

    Your son sounds like he is already practicing to follow in his parents steps and live an active and healthy lifestyle. I say it is never too early or late to move your body. I love your sense of humor and appreciate the fact that you believe and share your knowledge and talent in sharing free workouts. The commitment you make to continue to provide these training sessions at no cost, is a testament of your belief and caring personality. Thank you for being you.

  2. Anonymous

    Ohhh,,,wow!! Thank you so much mellissa,, just letting you know that ive been an avid follower of you, and a fun of your workout, ohhh wow!!! Been a part of my transformation too, giving as knowledge of living fit and healthy, a great idea from you that is totally free,,, more power to you and you honey pie too,, thank you so much

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