Ultimate Body Weight Workout: Full Length

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Hi Everyone!

It’s workout time! Today’s workout is an oldie, but a goodie. I had originally filmed this workout as a tutorial, but I got a lot of requests to complete a full length video version of the workout. This is a full body workout, that mixes timed exercises with repetitions. I also encourage you to time the entire workout to see how long it takes you to get through each round. Timing yourself is a grew motivator to really push, keep rest breaks at a minimum, and see improvement when you repeat this workout in the future.

If you come across one of my older workouts that is in tutorial form, that you would love to see as a full length workout let me know! Today is a Boot Camp Day for Jesse and I. We teach our group Boot Camp HIIT class. We will be doing 40-Minutes of HIIT, plus a 10-minute warm up and 10-minute cool down.

One of my students asked me last week if I was going to workout through my entire pregnancy. The answer is Yes. As long as I don’t have any complications or reasons to stop I will be working out throughout my entire pregnancy. I am now over 5 months pregnant, and my belly seems to be growing by the day so I will continue to progress with modifications.

20 weeks

I will actually be 21-Weeks tomorrow, but here is my 20-week, 4 day Baby Bump photo.

Have fun with today’s workout!

 Ultimate Body Weight Workout 
 Beginner: 10 reps, 30 seconds timed exercises 
 Intermediate: 15 reps, 45 seconds 
 Advanced: 20 reps, 60 seconds 
 *Unless otherwise noted 

1.  Burpee (Beginner: 5, Intermediate: 8, Advanced: 10 reps) 
2. 1 Leg Jumping Pushups (Beginner: 5, Intermediate: 8, Advanced: 10 reps) 
3. High Knees (timed) 
4. 1 Leg Squat Right (Beginner: 5, Intermediate: 8, Advanced: 10 reps) 
5. 1 Leg Squat Left (Beginner: 5, Intermediate: 8, Advanced: 10 reps) 
6. Lunge Jump (timed) 
7. Mountain Climber (timed) 
8. Bow Pose Kicks/Prone Hamstring Curls (Beginner: 15, Intermediate: 25, Advanced: 30 reps) 
9. Jump Squats (timed) 
10. Runners Lunge to Balance/Warrior 3 (right) 
11. Runners Lunge to Balance/Warrior 3 (left) 
12. Pendulum Squat 
13. Oblique Drop (right) 
14. Oblique Drop (left) 
15. Plie Jumps (timed) 
16. Side Plank with Leg Lift (right) 
17. Side Plank with Leg Lift (left) 
18. 3 Part Abs 
19. High Knees 
20. Diagonal Lunge Reach 
21. Burpees (Beginner: 5, Intermediate: 8, Advanced: 10 reps)

pistol squat 1

9 thoughts on “Ultimate Body Weight Workout: Full Length

  1. Amy

    I love your bump pics! So cute. I wish I would’ve done that with mine. I wouldn’t have looked as good as you but what a good memory. 😀

  2. Awwww Melissa i love your baby bump 🙂 🙂 xoxo I’m so happy you are including us with your pregnancy progress pics, so adorable can’t wait to see your baby boy! !!!!!!!! Next can’t wait to see which name you going to pick ;×) Yay! Since you know the baby sex now, do you guys have a name yet? Can’t wait !

  3. Too excited about the baby pics I forgot to ask you my question: Melissa I’m a 56 year old woman just got diagnosed with OA and osteoporosis, I’ve been following your workouts for years now, which workout should I do? I love jump rope, can I still do that? Please let me know if you get a chance 🙂 🙂 thank you. Xoxo

  4. Marina

    Love love your baby bump pics. You look great and I can still see your abs, amazing! Do you feel that baby is more active during the night?

    • benderfitness

      Definitely! Jesse can feel the baby moving when we lay down to go to sleep at night, and that’s when I feel him most too. I stay very active during the day, so I don’t know if I just notice it more at bed time. 🙂

  5. Sammie

    Melissa, congrats on the baby. Will you be putting together a “pregnancy workout program”? We are trying for our second and I love following your plans. Maybe a trimester by trimester workout plan? Thank you for all you do!

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