15-Minute Full Body Workout

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Hi Everyone!

This is a full body workout. All you need is some space and a dumbbell. If you don’t have access to dumbbells you can grab something from around the house to add some resistance, or complete the exercises with body weight only. Remember, there is always a way to modify a workout so you can do it at your level, in your space, and with whatever equipment you have available.

This is a great workout! While it is appropriate for everyone, we designed this workout for runner’s. Runner’s require cross training to maximize running form and efficiency, and prevent injury. This workout focuses on the muscles that runner’s tend to have imbalances in due to the specificity of their training. Even if you aren’t prone to sport specific injuries, you may still suffer from muscular imbalances. The best way to combat this is by incorporating many multi-plane movements/exercises into your routine. We try to utilize this concept in all of the BenderFitness workouts so that we are always creating a strong, functional, and balanced body.

jesse filming

Jesse has noticed less pain, less injury, improved form and efficiency by incorporating exercises like today’s program into his routine. Remember, preventing injury is one of the best ways to keep yourself healthy & maximize your potential in any sport or athletics.

We hope you enjoy today’s workout! I am getting ready to start a postpartum countdown to my return with a new workout program. Do you prefer to start a new program on a Sunday, Monday, or the first day of a new month? If you have a preference let me know in the comments below or on Facebook: @MelissaBenderFitness.

Walking with Maverick & Jesse. He is 10-Days old.

Walking with Maverick & Jesse. He is 10-Days old. Feeling good, but taking it slowly!

We hope you enjoy the workout! You can also find us on Instagram: @BenderFitness and @BenderCrosby1

Have fun!
Melissa & Jesse

PS: Just because this level of cuteness melts me:

Jesse & Maverick: 10 Days old.

Jesse & Maverick: 10 Days old.

Set Your Interval Timer for 15 Rounds of 10/50.
Equipment: Dumbbell

  1. Over Head Squat
  2. Alternating Runner’s Lunge Lift
  3. Warrior Deadlift-Right
  4. Warrior Deadlift-Left
  5. Lunge Jump
  6. Side Plank Leg Lift-Right
  7. Side Plank Leg Lift-Left
  8. Temple Tap Abs
  9. Plank Knee Tap
  10. Leg/Hip Lift
  11. Reverse Plank Step Out
  12. Tricep Pushup-Right
  13. Tricep Pushup-Left
  14. Bent Over Row-Right
  15. Bent Over Row-Left

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


6 thoughts on “15-Minute Full Body Workout

  1. Anonymous

    Hey Melissa, Jesse & Maverick thanks so much for all your post I look forward to them daily. Personally I like to start a Monday but that’s just me the good thing is your work outs are always accessible no matter what day if the week

  2. Seriously you guys go above and beyond and we all appreciate you continuing to post stuff even after baby Maverick! Keep taking care of each other and please do know if you ever need to take time off that we’ll all still be here afterwards!!! But in the meantime, thank you again!!!

  3. desiree

    I tend towards a Monday start for myself. Congratulations on your baby! He’s precious. Thank you for your continued efforts to bring us great, free workouts. I’ve benefited so much from them!

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