BenderFitness Quick Pick Workout: Fast Total Body Workout-No Equipment

Please follow and like us:
Pin Share

Hi Everyone!

Today I am sharing my #BFQuickPick Workout. It’s a quick workout that will get your heart rate up, boost your metabolism, and it’s easy to fit in throughout the day.

I did one round of this workout this morning. It was a short boost, that helped with my energy. It was fast enough that I could fit it in with minimal interruption from my one year old son. He did think it was hilarious to crawl under me during the Spiderman Planks, but I just used it as extra motivation to really keep my glutes/thighs working to keep my knee parallel to the ground.

I am going to share more quick pick workouts in the future. I will still be posting new full length workout videos, but I think this will make a nice addition to our longer workouts.

Below I have included photos and written descriptions of each exercise. I recommend challenging yourself to complete the routine as quickly as possible (with good form!) Time yourself, and if you go for a second round (or repeat the workout in the future) aim to beat your original time. The added challenge is a great motivator. I find it useful to keep a workout journal or calendar so you have a quick visual reference for how many workouts you are getting in. It also makes it easier to see patterns, which can help you create a more efficient workout schedule.

Life Update: I am teaching a yoga course at Penn State Beaver this semester, so I am doing Yoga with my class 2X per week. We end each of our workouts with meditation, and having that time has been a great way to re-center myself.

New Workouts: We have more workouts headed your way! I am working on a new challenge for the month of October.

Have fun with today’s workout! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the workouts.


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:

Don’t forget to include a Warm-Up and Cool Down.


20 Down Dog Toe Taps
20 Heel Tap Leg Lifts
20 Spiderman Plank
20 Hip Thrusts Per Leg
20 Plie Squats
20 Burpees

Down Dog Toe Tap: Start in Plank and lift to Down Dog position. Reach right hand toward left foot, return to start, repeat on the opposite side. That is one rep.

Heel Tap Leg Lifts: Turn your toes slightly out at an angle. Tap the heels together, and squeeze the inner thighs with each tap. At the same time lift your legs, and lower. Modification Hint: If you aren’t ready for the heel tap, substitute a regular leg lift. Hands can be placed below the hips and head can remain on the ground.

Spiderman Plank: Start in plank position. Lift your right leg, and bring your knee to your right elbow. Your knee should be pointed away from your body and parallel to the floor. Return to starting position and repeat on the left side. That is one rep. Hint: Keep your hips as still as possible throughout the movement. Hands should be below your shoulders.

Hip Thrust: Place your hands on the floor directly below your shoulders. Fingertips point toward your feet. Bend your knees to make a 90 degree angle when you lift your hips (as pictured). Lift one leg and press it toward the ceiling, lowering your hips toward the ground, and immediately pressing hips back up. Complete all reps on one side and then repeat on the other side.

Plie Squat: Stand with your feet slightly wider than shoulder distance apart. Turn your toes out at an angle. As you lower to a squatting position tuck your tailbone under, and press your knees open toward the wall behind you. Press through your heels to return to standing position.

Burpee: Squat from standing, jump your feet back to plank. Complete one push-up (optional), and jump your feet forward. Jump into the air. Repeat.

7 thoughts on “BenderFitness Quick Pick Workout: Fast Total Body Workout-No Equipment

  1. Shawna

    This was a great, quick workout for me to get back into high intensity. It took me about 10 minutes per round, including a quick breather between a few moves. I’ve realized I have lost some strength and stamina the last couple of months. Life got in the way and I was doing mostly just walking, stairs, mountain biking, or hiking. And not always consistently. I’ve followed you and your workouts for many years, and it feels good to be back!! Thank you 🙂

  2. Leah

    Love it! Just saved it as a NOTES file for travel. Sometimes wifi isnt available or not strong enough to stream video. This is the perfect remedy! Thanks, Melissa!

  3. Brandy Lay

    This was great! I did one round today along with a POUND class. Tomorrow, if a new one isn’t posted, I’m going to do one round for reps and one interval style! Thanks for this, Melissa!!

Leave a Reply

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