Hold Steady, Hard Body Workout: No Equipment, Body Weight HIIT

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Hello Everyone!

Today’s workout is a HIIT workout that combines static and dynamic exercises. The goal is to challenge your muscles and body in a variety of ways. You may be surprised at which exercise technique you find more challenging!

Remember, there is more than one way to build strength! Your body should be able to handle both static and dynamic movements to maximize your fitness and the functional abilities of your body. You don’t need any equipment for this workout.

Today will be Day 4 of Motherhood for me. Still no workouts, although I am engaging my transverse core muscles to start reactivating my core muscles and getting them prepped to pull back in. My belly shrinks a little bit more each day. I am taking progress photos so I can show you all how much size change happens naturally postpartum and what changes don’t occur until you start re-incorporating exercises back into your routine. This should go without being said, but I will say it anyway: Every postpartum body and journey is different. Everyone’s body changes at their own pace. Honor your body and respect yourself as you go through the process. If you had a baby, your body, mind and spirit have just undergone MAJOR changes and that deserves praise, not body shaming.

Much love to all of you. I want to respond to all of your wonderful comments with a huge THANK YOU from me, Jesse and Maverick. We feel your love and support across the miles, and right through this wonderful thing called the Internet, and Social Media. <3

Have fun with today’s workout!

PS Instagram & Twitter: @BenderFitness. Jesse is on Instagram: @BenderCrosby1
Facebook: @MelissaBenderFitness

Me and Maverick

Equipment:  Gymboss Interval Timer set for 15 rounds of 10/50.

1. Plank
2. Windshield Wiper Plank
3. Heel Tap Plank
4. Goddess Pose
5. Plie/Goddess Jumps
6. Burpees
7. Leg Raise Hold
8. V-Ups
9. Temple Tap Abs
10. Chair Pose (hold)
11. Chair Taps Twist
12. Squat Jumps
13. Down Dog (hold)
14. Dive Bombers
15. Cheek to Cheek

Repeat 1-3X


15 thoughts on “Hold Steady, Hard Body Workout: No Equipment, Body Weight HIIT

  1. Christy Rogers

    Maverick is so alert in this picture! He is adorable! Congratulations and enjoy this journey…my kiddos are age 23, 21 and 17…time flies and it continues to be a blast! Now that my oldest has graduated from college it has been so awesome to watch her develop her own love of fitness and being active. It feels good to know I’ve rubbed off on her a little. 🙂

  2. McNeil

    🙂 ,,,life ,, one day ,, one event at a time ,,who cares what the nay Sayers have ( say) ! Wake up , live for God ,family , and then those we want so much to help ,,, leave the ,,,, self centered comments were they start with them ,,, I adore you ,Jessie and your precious Mavorik …… Nothing more or less to be said ,, stay blessed and live this life God Bless you! xoxoxz

  3. Claire

    I have following you and doing your workouts for a couple of years now, your motivation never ceases to amaze me or inspire me. X

  4. Anna

    Maverick is adorable. Your workouts have been so much fun for my kids and I and can’t wait to see you work your son into the workouts. Your workouts have given me a better strongerbody than when I used to long distance mountain running and working out twice a day.

  5. Anonymous

    Congratulations Melissa and Jesse! I have followed you for a few years now and love everything you do. Enjoy your time with your little man, he is absolutely adorable and looks just like Jesse. Much love and happiness to the three of you xxx

  6. Anonymous

    Maverick is an active little man already! And he looks so much like Jesse. Congratulation to both of you! What a joy!

  7. I LOVE this style of workout you did! I’m trying to regain muscle and stamina after a month of fasting for Ramadan, and the static poses are great as “mini active breaks” between the active movements. Thank you!

  8. Ellen

    Congratulations on your beautiful boy! I have enjoyed your inspiration for years. Recently had to take a break to rehab an injury, and it feels so good to be back with you and your workouts. Can’t believe my kids are now 18, 16 and 12. As they say, the days are long but the years are fast! Enjoy every delicious minute!

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