Full Body Bender: Home Workout

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Hi Everyone!

It’s time for another throwback workout! Today’s workout is a full body routine. I use weights for the last two exercises. If you have weights available, use them to add to the challenge. I use a barbell, but you can also use dumbbells.

I completed this workout for reps, but you can challenge yourself by timing the workout & moving from one exercise to the next as quickly as possible.

Jesse and I teach a Boot Camp HIIT class this evening. We will be teaching a 60-Minute class. Our workout will consist of a 10-Minute Warm-up, 2 Rounds of 20-Minute HIIT (40-Minutes total), and a 10-Minute Cool Down. I am behind on filming our boot camp workouts, so I have a few new ones on our “To Film” list. I still do the full workout with the class (like I do in the videos with you), but I am modifying more exercises now.

I hope I can get my abs back to looking like they do in this workout video after Baby Bender is born! I’m almost 25-Weeks pregnant now, and my belly seems to be growing by leaps and bounds! I am looking forward to sharing a new workout program with you after the baby is born. In the mean time I am enjoying my baby bump.

6 months pregnant

I have been monitoring for Diastasis Recti (abdominal separation) and so far I don’t have any. I will be writing an article specifically on Diastasis Recti and Pelvic Floor exercises as soon as I have some free time. As an Occupational Therapist one of the areas I have trained in is Urinary Continence and Pelvic Floor strengthening. I am hoping to start an Outpatient program where I work after my maternity leave.

I love my job, but working full time, blogging, teaching two group fitness classes per week, running, and being pregnant hasn’t left me with a lot of free time to get my To Do list checked off lately. It’s all totally worth it because I love what I do, but I wish there were more hours to the day. Thank you guys for bearing with me, and being supportive as I share a lot of older workouts right now.

I hope you enjoy today’s workout!

For an added challenge go through the workout as quickly as possible with your Gymboss Interval Timer set to stopwatch. Do not sacrifice from for speed, but be sure to challenge yourself throughout the workout!

*If you want to increase the cardio burn you can add 60-seconds of Jump Rope or High Knees in between each exercise.

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

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

Repeat 1-3X




11 thoughts on “Full Body Bender: Home Workout

    • benderfitness

      I just replayed the video, and the one showing for me is the one in the exercise list. What is showing up for you?

  1. Jen

    I am very interested in that article! I have had seven babies and I believe I am suffering from that. I have read that certain exercises actually make it worse. I would love any advice on how to strengthen my core and repair it.

  2. Anonymous

    Feeling thankful for your workouts as I travel to Germany to for work. There’s no fitness center in our hotel, and I’ve been doing these workouts in the extra hotel room space to get me through the week!

  3. Nicole

    Thanks for all you do! You have so many videos, it’s totally ok to do throwbacks! I am a mom of 4 and I totally get it! Make yourself a priority now…bc baby will be a priority soon!

  4. Marina

    I was just wondering if you have been using anything special to prevent stretch marks since you feel like your tummy is getting bigger faster

    • benderfitness

      Organic Coconut Oil. I rub it right into my skin. 🙂 It seems to be helping. I also make sure I stay hydrated to help my skin from the inside out.

  5. ruthbethany

    would love to read that article as I have experienced Diastase Recti with my second daughter, looking forward to it!!

  6. Vikki

    I had terrible Diastasis Recti after my children. I could fit three fingers between them and now thanks to the workouts I have been following with you it is almost completely gone. I know it will always be there but man is it a ton better!!! Thank you and good luck.

  7. Melissa,
    You do so much for your followers, and many of us understand how busy you are AND you take the time to post a workout every day! Even if it’s a throwback, you’re STILL there for us. I, personally, look forward to your daily posts and workouts, even if they’re throwbacks! Take care of that growing belly; soon you’ll be holding your beautiful baby boy! 🙂
    Thanks for all your and Jesse do!

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