20-Minute, Plank, Push-up and Burn: Body Weight Workout

Please follow and like us:
Pin Share

Hi Everyone!

Are you ready for today’s workout? This is a total body workout, but it is focused on burning fat and sculpting your midsection. I did jump rope cardio bursts throughout the workout for fat burning, but you can choose to do high knees, burpees, or an alternate cardio of choice.

Push yourself to get in maximum reps during each interval. Focus on maintaining good form, and challenging yourself. You will be surprised at how much you are capable of when you push yourself.

It has been a bit hectic in the Bender household. I have been unable to film new workouts. I had a mental breakthrough recently. I realized that I have a very difficult time asking for help. I have always been very independent, and prone to doing things on my own. I can normally handle anything life throws my way, and I can fit in everything (although sometimes it is difficult).

Add in Baby Bender and things have gotten trickier. For a while, I was able to film new workouts while he napped. Well, now he doesn’t nap for as long. By the time Jesse gets home in the evening, and gets in his run, it’s time for dinner, and getting the baby ready for bed. I stubbornly trucked along thinking, I can keep trying to film workouts while he naps, but it just isn’t working out.

So, I realized that I have to ask for help. My sister is going to come over and watch Maverick so I can get some filming done, and get you guys some new workouts. The funny thing is, she is more than happy to do it. She actually seemed excited that I asked. So this difficulty asking for help is definitely rooted in my end. I also found a daycare that will watch children on an hourly basis. They have a waiting list right now, but Maverick is on it so I can recreate a filming schedule.

I also started teaching a jogging class at Penn State Beaver. So this weekend I focused on getting in my runs. On Saturday I ran 4+ miles, Sunday 7 miles, and today 3.2 miles. Today was my first day taking over the class, but it is a great motivator to stick to my running schedule. I like to practice what I teach.

Tomorrow evening I will be teaching a 60-Minute group yoga class. During the day I will try to film a new workout. Otherwise, I will be filming a new workout on Wednesday.

Have fun! Thank you guys for being understanding and supportive through all the big changes we have had in the past year.

Melissa, Jesse & Maverick

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 If you want to see more baby photos of Maverick on Instagram: @MaverickBender

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

Equipment: –Buy a Gymboss now. set for 15 rounds of 30/50. 
My cardio of choice was jumping rope, but you can also choose High Knees. 

1. Toe Touch Push-ups
2. Side Plank Knee/Lift (right)
3. Side Plank Knee/Lift (left)
4. Reverse Plank Leg Lift
5. Criss Cross Plank
6. Elevator Plank (right)
7. Elevator Plank (left)
8. Dive Bomber
9. Windshield Wiper Plank
10. Plank Jack Push-up
11. Knee Drop Plank
12. Supergirl Push-up
13. Heel Press Plank (right)
14. Heel Press Plank (left)
15. Rotating Push-ups

Repeat 1-3X

Toe Touch Push-Ups:
Start in Plank Position. Reach your right hand back to touch your left foot, while lifting the hips.
Return to Plank position, complete a push-up.
Repeat on Opposite Side.
Video Tutorial here: Toe Touch Push-Up
Side Plank Knee/Lift:
Start in Side Plank. Lift the leg (as you would in a jumping jack).
Bring the Knee in Toward your Chest.
Return to starting position. Complete all reps on the right, and then repeat on the left. 
Reverse Plank Leg Lift:
Start in a reverse plank position. Lift the hips to form a straight line from heels, to hips to shoulders.
Place hands below shoulders.
Hold this position, or increase the intensity by alternating leg lifts.
Keep the hips lifted and core tight throughout each exercise. 
Criss-Cross Plank:
Start in plank position. Bring the right knee in toward the left elbow.
Keeping the knee forward transition it toward the left elbow.
Return to plank.
Bring left knee in toward right elbow, and then across to the left elbow.
Continue to alternate sides. 
Elevator Plank:
Start in plank position. Bring your right knee in toward your right arm.
Move your knee up and down from wrist toward arm pit.
Keep the core strong and engaged though out the exercise.
Repeat on the other side. 
Dive Bomber:
Transition from Plank to Down Dog Position.
Bend both arms and sweep the chest toward the floor.
Allow the hips to follow as you push forward to Up-Dog.
Bend the arms to return to starting position and repeat. 
Windshield Wiper Plank:
Start in Plank Position (on forearms or extended arms).
Alternating legs, take a step out to the side, and return to plank position. 
Plank Jack:
Start in plank position.
Jump Both Feet out as you would in a jumping jack.
Hold Plank or add a push-up.
Return to starting position and repeat.
Video Tutorial Here: 
Plank Jack.
Knee Drop Plank:
Start in a forearm plank with hands clasped.
Form a straight line from heels, to hips to shoulders.
Keep the hips in the same position and bend the knees to just above (or lightly touch) the ground.
Keep the core strong and tight.
Return to starting position and repeat. 
Supergirl Push-Up:
Start in Plank.
Reach Right Arm and Left Foot toward opposite walls.
Return to Plank. Optional: Complete a push-up.
Return to plank.
Reach Left Arm and Right Foot.
Repeat, alternating sides. 
Heel Press Plank:
Start in a Forearm Plank.
Bend Right Knee, Flex the Foot, and Press your Heel to the Ceiling.
Continue to pulse and press.
Complete full cycle, and repeat on the opposite side. 
Rotating Push-Ups:
Start in Plank Position with feet hip distance or slightly wider apart.
Complete a Push-Up (optional).
Rotate into a right side plank, coming onto the sides of the feet.
Reach the left arm up toward the ceiling.
Return to Plank.
Complete Push-Up
Continue to alternate sides. 


25 thoughts on “20-Minute, Plank, Push-up and Burn: Body Weight Workout

  1. Anonymous

    Looking forward to this. Looks fun, I also have a tough time asking for help. I like to figure things out on my own, but we all need help from time to time. 🙂

  2. Karie

    Hi Melissa. I can’t wait to tackle this workout tomorrow. Boy can I relate to your post. I NEVER ask for help. It’s been a real struggle for me since having my daughter. She is 3 months now and I still try and do it all. I want everyone else to be taken care off which results in me not having any time for myself. I’m a physical therapist and like you have left my full time position for prn work. I will start seeing patients by the end of this week so it’s another thing on my plate to do. I really love your workout and appreciate your honesty. I can relate so much to you. Thank you for all you do.

  3. Sara

    Your amazing!!!! Don’t be to hard on yourself. I do the same thing at my job. We think we can do it all & we can’t. Your family is important.

  4. Amanda

    Don’t sweat it AT ALL, Melissa! Kids have a nice way of
    kai-bashing our “to do lists”…but they are so cute and lovable, we just CAN’T refuse them! 🙂
    I’m glad for YOUR sake you had your “mental breakthrough” about asking for help! And what a wonderful “bonding time” it will be for your sister and Maverick! (He’s adorable, by the way!)
    THANK YOU for being open and vulnerable as it makes us all feel we’re not alone in this! We support you and may God bless you with ongoing wisdom and strength in body, mind and soul! 🙂 Take good care!

    “Ask for help, not because you are weak, but because you want to remain STRONG!” – Les Brown

  5. Lydia

    Thank you for keeping it real! Kids really mess up a lot of our plans, but we still love them to pieces <3
    Thank you for still posting & still motivating!

  6. Joanna

    I am so happy your sister is excited in watching Maverick. She gets to be the best auntie!!! This exercise looks like a lot of fun will do tomorrow.

  7. Naomi Gonzalez

    Thank you for always being consistent! Yes, we have to work around our little ones! But they are such a blessing! Your baby is so cute! ☺

  8. Denise E Paris


    I am glad you found your voice in asking for help. Which means you are growing: you recognized the need and followed through. This also means you can have more quality time to take care of yourself. As women, we always put the needs of others first. And that quality time that Auntie gets to spend with her nephew will bring their bond even closer and memories she will always treasure.

  9. Chelsea

    You are such a great mommy and person!!! I would always feel super guilty to ask for help and sometimes I still feel that way. However, us mommies need some extra help along the way and never feel ashamed for that. It by no means make u a weak person or a bad mom. It’s good for you and your baby boy. Thank you Melissa for posting your workouts and for being so real. Your authenticity is what draws such a huge following. I’ve been with you for three years now and you are my favorite trainer ever. Best wishes to you and your family.

  10. Victoria Tripple

    Whenever the naps or bedtime takes a dive, your kid is about to hit a milestone. They are so excited they can’t sleep. Maybe standing/cruising the furniture? You have plenty of options for us on your site!

  11. Andre LaFountaine

    Just want to take a second and thank you for all that you do for us! It’s nearly impossible for me to carve out time for the gym and personal trainers are so expensive. Your videos and blog helped me lose all my baby weight and get in the best shape of my life after my first pregnancy and now 12 weeks post partum with my second, I’m back at it. You’re amazing and don’t ever stop bein YOU!

  12. Tanya

    My shoulders cannot handle dive bombers. Do you have a suggestion for a modification or substitution? I can do down dog to plank and back, if that is a good substitute? Thank you, and thank you for the workouts!

  13. Nicole from Sydney

    I needed to fit a quick 20 minute work out in and now I’m spent!! Thank you, my shoulders are burnt but my core is singing ❤️

Leave a Reply

Your email address will not be published. Required fields are marked *