Full Body Shaping Workout: No Equipment-Pilates Yoga Workout Combo

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Good Morning Everyone!

It’s workout time! Today’s workout is focused on reps. This is a Body Weight routine that combines movements from Yoga and Pilates for a well rounded Full Body Workout. It’s a low impact, but highly effective workout, that can be repeated up to 3X.

You can do this routine on it’s own or pair it with cardio of your choice for an added burn. I posted links to a few cardio options below, or you can add walking, jump rope or running to your workout.

For some Cardio options:
15 Minute Cardio Cut-up (body weight HIIT)

My son is 1-week old today (how has it been a week already!?!?!) Which means that I have a few more weeks until my workout restrictions are lifted and I can start joining you with my brand new workout program. In the mean time I will continue to post workouts, and Jesse will be filming some new workouts for you. I may also have some new workouts with some surprise guests headed your way, but that’s still in the works.

Have fun with today’s workout!

You can find me on Instagram & Twitter: @BenderFitness and Jesse on Instagram @BenderCrosby1

On Facebook: @MelissaBenderFitness

Level 1: 10 reps
Level 2: 15 reps
Level 3: 20 reps

1. Dive Bomber
2. Side Bicycle (right)
3. Side Bicycle (left)
4. Heel Press
5. Boat Ankle Cross
6. Warrior 3 Pull (right)
7. Warrior 3 Pull (left)
8. Shoulder Tap Push-up
9. Leg Series (right)
10. Leg Series (left)

Repeat 1-3X


12 thoughts on “Full Body Shaping Workout: No Equipment-Pilates Yoga Workout Combo

  1. Lisa iovenitti

    Melissa- I think you are awesome. I was lucky enough to stumble upon you at the end of my pregnancy and did your pregnancy videos up until I delivered on 7/7. Now we are home and was wondering if you are doing any postpartum videos?


  2. Lincoln

    Hi Melissa,
    I wish I would have discovered you before/after my pregnancy…but I am getting better and with your workouts I getting to the best shape of my life….I cannot wait for the new workout series. Would you mind if I ask what brand are those capris…i thought they were Adidas, but I could not find it in the store 🙂

  3. Kate

    Thanks for the workouts and updates; no idea how you manage it with a newborn! If/when you have time/desire, I am sure we’d all love to hear about how you’re dealing with new-baby challenges—sleep, hormonal swings, feeding, etc. Maverick is soooooo cute!

    • benderfitness

      Absolutely! We have been very blessed and lucky, because he is a very calm and sweet baby. He doesn’t cry much, and he loves to sleep and cuddle. 🙂

  4. Anonymous

    Hi Melissa! Congrats to you and Jesse! Curious if you have any info on pelvic floor strengthening post-partum. I have had on and off issues since birth of my child 5 yrs ago. Your exercises have helped. Thank you so much for what you do…I am so grateful.

  5. Rebekah

    Trying Tom do this workout and I’m all over the place on the side bicycles…falling both to the front and the back and not able to pull that top leg farther back than the bottom…am I just weak in this position or are there tips to help me do it better? Thanks!

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