23 Minute Total Body Workout: No Equipment-Body Weight Workout

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Hi Everyone!

Are you ready to have a good week? I know I am! Last week my workout schedule imploded a bit. Things went wonky and I just couldn’t fit everything in. As a brand new mom I am still adjusting to some of the schedule changes.

My son is a great sleeper at night, but his nap schedule is not as solid yet. I did some thing yesterday to make life easier on myself during the week. I meal prepped a ton of chicken (Jesse actually cooked it, I just told him what I needed), and a bought a bunch of frozen steamable vegetables. My goal was to make cooking this week easier on myself, and less time consuming. It will also help me stay on track with making healthy food choices.

I have blog topics I want to write about, fitness success stories I want to share, and workout videos I want to film. Being a mom is a 24-hour job, and sometimes getting those things checked off on my list, along with all the around the house stuff just becomes too much to realistically fit into a day. Slowly, but surely I am figuring it out.

My BodyRock Mom workout will be live today at 2PM eastern on Facebook. If you want to sign up for notifications you can do so here: http://www.bodyrock.tv/bodyrockmom/signup. Maverick has his doctor appointment for his 4-month checkup today, so hopefully he is in a good mood during the workout!

I hope you enjoy today’s workout. It’s a full body routine. My goal is to film a new workout today, but if I can’t I will be doing this workout and aiming for 20-reps per exercise. Remember, go at your own pace. Pause the video if you need too & pick the number of reps that is right for you.

I also posted the playlist for the Booty Sculpt Challenge below, so be sure to check out today’s move!


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

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

1. Burpee
2. Leg Series (right)
3. Leg Series (left)
4. Heel Tap Plank
5. Lunge Kick (right)
6. Lunge Kick (left)
7. Pendulum Squat
8. Lunge Reach (right)
9. Lunge Reach (left)
10. Sumo Squat Twist
11. Single Leg Squat (right)
12. Single Leg Squat (left)
13. Forward Fold Leg Extension (right)
14. Forward Fold Leg Extension (left)
15. Burpee

Repeat 1-3X

5 thoughts on “23 Minute Total Body Workout: No Equipment-Body Weight Workout

  1. tracy

    Hi Melissa!! I absolutely love Bender Fitness. I am going to start training for a SPARTAN and was wondering if u could recommend which of your workouts to focus on for this specific race! Thanks so much!! Keep up the awesome videos, your so inspiring to me.

  2. Jimena

    I follow you a year and a half ago!! and i love your workouts!! I improve my way to do exercise with your help!!
    Thank you so much!!
    I´m from Nayarit, México

  3. Michelle

    4 months is a transition stage. I have 5 kids and I do remember that, and I remember that the one’s that slept good at night, didn’t sleep very good during the day. I guess it was one or the other. Love you’re workouts, as a mom of 5 with 6 on the way I really want to stay healthy and strong. Thanks!

  4. Mallory

    Hey there Melissa, I was wondering, when you prep chicken ahead of time, how do you warm it up the day of without it tasting dry/funny? I haven’t had great success with chicken leftovers…maybe I’m just too picky. I’d love to do more meal prep. Thanks!

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