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Total Body Fat Burning At Home Workout

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Hi Everyone!

I’m so happy you’re here! That means you are starting off the week right, and looking for a great workout to do. Good job showing up. That is the first step to getting healthier, stronger, and more fit. It’s a simple step, but probably the most important one: Show up.

It’s important because no one can make that decision but you. Yesterday I had a bit of a mental argument with myself over showing up. I worked at my therapy job on Friday and Saturday, and Jesse worked yesterday (Sunday). We had a wonderful surprise visit from a family member Saturday evening. The end result is that despite all of the good events I felt very frustrated that my workout and filming plans were thwarted yet again.

My mental argument was focused on the fact that I didn’t have the time to get in a full workout. I started thinking “What’s the point?” So I accepted the fact that I couldn’t get in a long workout and instead did a mini workout. It’s normal to feel frustrated when our plans go awry. We choose our response to our frustration, and I decided to select an alternate plan of action.

Mini Workout:

  1. 50 Squats
  2. 50 Plie Squats
  3. 25 Warrior III-Right
  4. 25 Warrior III-Left
  5. Goddess Pose Hold (as long as I could hold it)
  6. 50 Leg/Hip Lifts
  7. 20 Push-ups

End result? I felt much better than if I hadn’t done any exercise at all. It ended up being a good little workout. I focused on both speed and form during each exercise, so that I could get my heart rate elevated a bit.

Good job showing up for today’s workout, and deciding to get in your workout today. I hope you enjoy it, and I look forward to working out with you when you show up tomorrow too.


PS Follow me on Twitter/IG: @BenderFitness
Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

For my non-fitness related posts I am on instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and make our site more sustainable your donation is greatly appreciated:

Set Your Interval Timer for 22 Rounds of 10/50.

1. High Knees
2. 1-Leg Tricep Squat (right)
3. 1-Leg Tricep Squat (left)
4. High Knees
5. Bridge Hopper (right)
6. Bridge Hopper (left)
7. High Knees
8. Lunge Jump
9. Jump Squat
10. High Knees
11. Superman
12. Butt Lift with Chair
13. High Knees
14. Oblique V-Up (right)
15. Oblique V-Up (left)
16. High Knees
17. Temple Tap Abs
18. Crunch & Tap
19. High Knees
20. Supergirl Pushups
21. Knee Drop Plank
22. High Knees

Repeat 1-2X

High Knees
1-Leg Tricep Squat
Instagram Tutorial Here
Bridge Hopper
Instagram Tutorial Here
Lunge Jump
Jump Squat
Butt Lift with Chair
Oblique V-Up
Temple Tap Abs
Crunch & Tap 
Supergirl Push-up
Knee Drop Plank



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