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Metabolism Wake-Up Call: Home Workout-No Equipment

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Good Morning Everyone!

It’s a start to a brand new week! Today’s workout is all about boosting your metabolism. This is a throw-back workout that I filmed several years ago. I was traveling to visit my mom. One of the main things I love about body weight workouts is that you can bring them anywhere with you! You never have to miss a workout!

I used to be a Flight Attendant, and when I was traveling so much for work I lost a lot of my fitness, strength and endurance. It was before I learned how to workout. I had been Captain of a Dance Team prior to accepting the Flight Attendant position so dance had always kept me active. I never did a formal workout.

About 6-months after I started working as a flight attendant, I decided to go for a run with Jesse (pre-marriage, we were boyfriend/girlfriend). I could barely make it more than a couple of blocks before I had to stop and walk. It was a wake-up call on my level of health and fitness. I was only 24-years old at the time, and I couldn’t run more than a couple of blocks without gasping for air. I’m stubborn, and finding out that there is something I “can’t” do makes me determined to learn how to do it.

When I developed my website I knew that bringing workouts anywhere you go was an important aspect of what I wanted to incorporate into my fitness mission. I wanted to use minimal equipment, so that the workouts were available to anyone, and could be performed anywhere. I had been planning my website for a couple of years before I actually launched it, but I was in graduate school for Occupational Therapy at the time, and learning about Occupational Injustice.

Occupational Injustice is when people are limited from achieving full life satisfaction & optimization due to exclusion, inequality and limited opportunities. There is more to it than that, but that’s just a brief summary. This is rampant in health care and fitness. People with better insurance policies have better treatment options. People without insurance often skip visits to doctors or hospitals even when they should go. This doesn’t even touch on the fact that there is a woeful amount of misinformation out there about what is “Healthy” and “Un-Healthy.” Health Impacts EVERY Aspect of Your Life. Fitness Directly Impacts Your Health. These ideas are the foundation of this website.

I hope that you are finding it useful on your mission to create a healthier lifestyle. Enjoy today’s workout!

PS You can find me on Instagram and Twitter: @BenderFitness and on Facebook:


Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

1. High Knees (timed)
2. Single Leg Hip Extension (right)
3. Single Leg Hip Extension (left)
4. Lunge Jump
5. Single Leg Arm Reach (right)
6. Single Leg Arm Reach (left)
7. Mountain Climber (timed)
8. Plie (first position)
9. Frog Pushup
10. Leg Lift Hip Twist
11. Side Plank Drop (right)
12. Side Plank Drop (left)

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

*When I filmed this workout I completed 2-Rounds and paired it with a 5-Mile Run Outside.*



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