Shape Your Body Home Workout

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Hi Everyone!

I hope you are having a good day, and you are ready to get in a great workout! If you haven’t tried yesterday’s workout yet you can find it here: 20-Minute HIIT: Jump & Squat Lower Body Workout.

Today’s workout utilizes weights, but you can also choose to do the exercises with Body Weight only. Choose the variation that is best for you. You should be able to complete the reps with good form, but still feel challenged by the workout routine.

Last night Jesse and I got in a great Boot Camp class. We switched it up and did a 35-Minute HIIT workout, instead of two 20-Minute HIIT workouts. It was a great challenge. We will be filming the workout for you soon. This is our last week teaching group classes this semester, so we will have a little bit more time after this week.

I am officially in my Third Trimester of pregnancy! I feel like it is flying by! Pretty soon I will have a little baby boy to introduce to you all! He is moving around as I type this. 🙂

I am off to work. I hope you all enjoy today’s workout. Let me know what you think on Instagram & Twitter: @BenderFitness or on Facebook:


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

*These exercises can be done with weights, or body weight.

*On the bent over rows I was lifting the bar to high. If you are trying that exercise, you should be lifting the bar to your upper abs/lower rib cage. 
Repeat 1-3X

1. Bulgarian Split Squat (right)
2. Bulgarian Split Squat (left)
3. Bent Over Row (lift to upper abs, not chest!)
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Good Morning
7. Heel Tap Prone
8. Walking Pushups
9. Dolphin Pose/Plank 
10. Weighted V-Up






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