Total Body Workout & Fat Burn: Ground Up-Bodyweight Workout

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Good Morning Everyone!

How are we midway through the week already? Does anyone else feel like time is rushing by? Today’s workout is a full body routine, but you will definitely feel it in your core. I did this workout for Reps, but you can do it HIIT style by setting your timer for 13 rounds of 10/50 and going for max reps.

I enjoy the challenge of Repetition based workouts in a different way than I enjoy HIIT. Your body responds differently to each technique, and that is a great way to keep making progress.

I filmed a workout collaboration with Sean Vigue yesterday, so we have a new Yoga workout headed your way. The workout is a Power Yoga flow. We combined some fast paced ashtanga styled movements (one breath per movement) for increased fat burning and total body exercise with a slower core based flow. I think you guys are really going to enjoy it!


Yesterday, in addition to filming my collaboration with Sean, I did 20 Squat Jumps and Lunge Jumps 2X as some bonus exercise. It was one of those days where I just had to squeeze in some extra movements so I got in a little bit extra where I could.

I was thinking of doing a Thanksgiving 5K, but it’s supposed to be raining and close to freezing temperatures, so I think I am going to just do an AM workout in the warmth of my home. I don’t mind running in a nice summer rain when it’s warm outside, but I do not like being freezing and wet!

I hope you all enjoy today’s workout. I am looking forward to sharing the new routine with you!

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:

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

*Cardio options: high knees, jump rope, jumping jacks, mountain climbers

1. 60 seconds cardio
2. Bicycle
3. Sumo Push-ups
4. Warrior Switch
5. 60 seconds cardio
6. Rotating Scissor taps
7. Switching Ab Reach Through
8. Plie Pulse/Jump
9. 60 seconds cardio
10. V-Ab Reach Through
11. Monkey Push-ups
12. Lunge Jumps
13. 60 seconds cardio

Repeat 1-3X

10 thoughts on “Total Body Workout & Fat Burn: Ground Up-Bodyweight Workout

  1. Anonymous

    I’m grateful for your site, it’s because of you that I’m excited to workout every day. I’m seeing definition in my thighs and arms. Thank you! The only downfall is losing my breast fat. Small price to pay I suppose (pun intended):)

  2. Cindy

    Hello Melissa. I’ve been following you for a while. I’m wondering why I’m not getting the workouts mailed to me. I haven’t received anything for a week not. I go to the website instead.


  3. Feeling thankful that I found your site a few months ago! Completed the 30 day ab sculpt and am halfway through the 30 workouts under 15 minutes, which is perfect for the busy holiday season. I wondered if there was a way to make a one time contribution to your fund raising efforts, for those who would rather not have a recurring donation? Thank you for all that you do!

  4. Jenny P.

    I’ve also not been getting emails for probably a week or more. I noticed as well that a comment I made and question I asked didn’t get posted. Is there anything we need to do on our end? Thank you!

  5. Jenny

    As usual another awesome workout, thank you! I too have not been getting the emails that I usually do, and I also noticed I’ve made a couple of other comments that don’t seem to be getting posted. Wondering if there’s something I need to do differently on my end? Thanks Melissa!

    • benderfitness

      I am not sure what is going on with that, but thank you for the heads up! I will try and figure out what the problem is. Probably some crazy automatic update! 🙂

      • Anonymous

        I think it’s me…I completely shut down and rebooted my computer…and now I see my comments!! Sorry about that… 😉 But I’m still not receiving my daily emails. Maybe I’ll subscribe again and see if that works. Thanks Melissa!

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