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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:

  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

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