Quick Full Body Workout: 15-Minute Home Workout Routine

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Hi Everyone!

Welcome to today’s Total Body Workout Routine. I’m so glad that you are joining me for today’s workout. For those of you who are here partaking in the #BFFitFall Challenge: Good Job! You are really sticking with it! Let me know how you are feeling, and if the workout challenge is helping you to stay motivated and on track.

This routine doesn’t require any equipment. You just need some space and some motivation. This one does include plyometric moves, so you can modify if you require a lower impact workout option.

I want to take a moment to say, thank you all so much for the support you have given me and my family. You have helped to motivate me to continue posting new workouts and doing what I love. I have been feeling rejuvenated by this challenge. Setting my own weekly workout goal (and new filming goal) has really helped me to stay on track.

I recently shared an essay I wrote about some of the difficulties of re-defining myself and my life roles after having a baby. I feel kind of silly and vulnerable sharing it here, but when I mentioned it in a recent Instagram post several people expressed an interest in reading it. You can find it here: The Lost Art of Being Me (More than a Mother). I often find writing cathartic, and putting words to feelings helps me to sort things out in my mind.

I want to share so much more with you here. Of course that means more workouts, but also more about healthy living. I still have a long list of topics based on your comments on Instagram and Facebook. I haven’t forgotten your requests. I am still getting back into the groove of my new filming schedule, and once that is established I am going to start writing, and maybe doing some videos on some of the topics. Leave me a comment and let me know if you prefer reading articles or watching videos of me discussing different topics.

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: https://www.patreon.com/BenderFitness

  1. Sit-up to Side Plank Lift-Right
  2. Sit-up to Side Plank Lift-Left
  3. Mountain Climbers
  4. Square Squat Jumps
  5. High Knees
  6. Sumo Push-up
  7. Jump Squat
  8. Leg Series-Right
  9. Leg Series-Left
  10. Mountain Climbers
  11. Leg Squeeze-Right
  12. Leg Squeeze-Left
  13. High Knees
  14. Side to Side Squat
  15. Jump Squat

Repeat 1-3X

13 thoughts on “Quick Full Body Workout: 15-Minute Home Workout Routine

  1. Aselis Frias

    Hi Melissa I can’t Thank you enough for your workouts . I live in Puerto Rico after hurricane Maria we have no electricity and limited access to the internet. Im able charge my phone at work and whenever my phone signal is good I still get to workout because of your videos .
    Thank you

  2. Shaela

    The Challenge has been great in a way that I was not use to. I would rotate days of arms, legs, abs, cardio etc. This is total body and short so it’s so doable for busy people. I think that i have felt more energy in the last 2 weeks than even before with my regular workouts. Plus, it’s exciting to see the schedule every week-a suprise. I love this challenge. Melissa has helped me realize women can be strong. Moms can be fit and strong. Thanks for all you do for “the rest of us” out here in Internet land. 🙂

  3. Jacqueline

    Hi Melissa. I live in India. Every morning, I practice 15 mins workout because of your videos and feel the difference in me.! I can’t share my images but it’s really thankful to you .!
    Thank you

  4. Grace Richards

    Hi Melissa, thank you for the new workout! This one is on the agenda for tomorrow. Do you have any recommendations for a good sports bra whilst nursing? I used to be able to wear any old bra before baby, but the girls need so much more support these days! lol

  5. Carla

    Thank you Melissa! My busy schedule no longer allows for runs (literally up at 5am and on the go getting kids ready for school, then my own work, then practices, til 8-9-10pm at night) so these workouts are perfect when I can squeeze in 15-30 minutes. Helps keep me sane! One question – how do you recommend modifying when you are doing reverse plank for the wrists? They hurt too much to face the way you do in the video. Sometimes I just face my hands out and that helps. Thanks!

  6. Diana

    Missed these “traditional” 50/10 intervals. I love the 30/50 aswell, but the challenge is different.

    Thanks once again for sharing your routines 🙂

  7. Stephy

    I’m loving the fall challenge. It’s so easy to wake up and already know my workout has been picked out for me. I have done both weeks so far and I really am feeling stronger. You rock!

  8. Carla Kay Huffman Itie

    I like the 50/10 intervals too! Loving this challenge, I have done everyone so far except the yoga flow and I add on extra videos of yours at times as well as walking. It is working…I feel my energy and mood are up, my weight is on the low end of my typical range, and my thighs are more toned, woo hoo

  9. Angie

    Hi Melissa! Thanks for another great workout I loved the leg squeeze right and left? Found it challenging but I liked it….never tried that one before. Keep up the great work!
    Have a wonderful day.

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