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15-Minute Abs and Thighs Workout: No Equipment-Body Weight Exercises

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Hi Everyone!

Are you ready for today’s workout? It only takes 15-Minutes Per Round, and it’s a great workout that will challenge your Core and Thighs. You don’t need any equipment for this exercise routine. Just grab a yoga mat, and some water and you are ready to go.

I originally filmed this workout when I was pregnant with my son. I was only about 7.5 weeks along when I filmed this video. I intended to have a new workout video for you today, but my son had his 15-month wellness visit and got three shots. He needed some extra snuggles from me. I do still plan on filming two more new workouts this week, so check back and I will update the workout schedule.

We are doing the #BFFitFall Workout Challenge. The goal of the challenge is to get in 5 workouts per week. My personal challenge is to make at least three of those workouts brand new workouts each week. I have been re-focusing on getting in my own workouts, blogging, and sharing new workouts with you. I am feeling so happy to be spending time doing something that I love.

Good Eats: Next up is re-focusing on getting in healthy food choices. I will be sharing my journey as I progress. When time is short (which seems to be a frequent issue for me these days!) being prepared to eat healthy makes a big difference. Before baby I liked to do a big food prep day on Sunday. I am going to try and re-establish that routine.

I hope you enjoy today’s workout! It is part of my #BFFitFall Workout Challenge. You can find the full list of workouts under the Weekly Workouts tab on my website.

Use the hashtags #BenderFitness and #BFFitFall on social media when you do your check in posts.

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


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

For my none fitness related posts I am on instagram as @Melissa_Bender_Life

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:

Click the link to get your own Gymboss Interval Timer!

Interval Timer: 15 Rounds of 10/50

Beginner: 10 Reps, 30 Seconds Timed Exercises
Intermediate: 15 Reps, 40 Seconds Timed Exercises
Advanced: 20 Reps, 50 Seconds Timed Exercises

  1. High Knees
  2. Pendulum Squat
  3. Burpees
  4. Crunch & Tap
  5. Mountain Climbers
  6. Table Top Hip Thrust
  7. Squat Jump
  8. Rotating Pushups
  9. Lunge Jumps
  10. Side Plank Hip Drop-Right
  11. Russian Kicks
  12. Side Plank Hip Drop-Left
  13. Frog Hopper
  14. Alternating Runners Lunge Reach
  15. High Knees

Repeat the Entire Workout 1-3X for Maximum Results

High Knees

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Pendulum Squat: Part 3


Table Top Hip Thrust

Squat Jump: Part 2

Squat Jump: Part 1

Rotating Pushup: Part 1

Rotating Pushup: Part 2

Lunge Jump

Side Plank Hip Drop

Russian Kicks

Frog Hopper: Part 1

Frog Hopper: Part 2

Frog Hopper: Part 3

Runner’s Lunge Reach: Part 1

Runner’s Lunge Reach: Part 2

Runner’s Lunge Reach: Part 3


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