20-Minute Workout for Core, Arms and Legs

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Hi Everyone!

It’s workout time! Today’s workout is a Total Body Routine, and it will take 20-Minutes per round. You don’t need any equipment for this routine. Jesse uses a bench for dips, but he also demonstrates a floor version for anyone who doesn’t have equipment.

This routine starts with a workout tutorial. The full length/real time workout begins at 10:33. I hope you all enjoy working out with Jesse. He crack’s me up, and I have the hardest time keeping a straight face behind the camera. If you hear stifled laughter from behind the screen that’s me.

I woke up with a sore ankle, and going up/down stairs is painful. I am resting, and icing my ankle. I didn’t injure it, or change my training in any way. I’m not sure what happened, but I will add some gentle stretching to help my ankle heal quickly. I’m happy that Jesse was willing to get in front of the camera to film today’s workout. Let us know what you think. Did you like working out with Jesse? I love his energy, and humor. It makes the workout move more quickly.

Snuggling my sleepy guy.

Nutrition: I need to increase my focus on nutrition. I have been focusing on staying hydrated, and it has really helped with my energy. I find it easiest to make healthy food choices when I meal prep, so I would like to get back into that routine. It also helps me to prevent wasting food. I’m not a fan of fad diets, or super restrictive nutrition programs. I stick to making primarily healthy food choices, with room for indulgences. I try to eat as many whole foods (non-processed) as possible, and focus on eating a variety of fresh, colorful vegetables.

Tis the season for Farmer’s Markets. I am going to make more time to go out and buy fresh, local vegetables.

Have fun with today’s routine!


PS You can find me on Social Media: @BenderFitness and on 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 sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness


15 Rounds: 30 Seconds of Cardio, 50 Seconds Max Reps.
*Always consult a doctor before starting a new exercise program.*

1. Wood Chopper-Right
2. Wood Chopper-Left
3. Plank Step Out
4. Rock the Boat
5. Side Lunge Lift-Right
6. Side Lunge Lift-Left
7. Dips
8. Side Plank Hip Tap-Right
9. Side Plank Hip Tap-Left
10. Surfers
11. Down Dog Side Plank-Alternating
12. Supine to Sit
13. Runner’s Lunge Leg Lift-Right
14. Runner’s Lunge Leg Lift-Left
15. Deadbug

Repeat up to 3X

Plank Step Out: Part 1

Plank Step Out: Part

Side Lunge Leg Raise: Part 1

Side Lunge Leg Raise: Part 2

Side Lunge Leg Raise: Part 3

Side Lunge Leg Raise: Part 4

Dips: Part 1

Dips: Part 2

Dips: Part 3

Side Plank Hip Tap: Part 1

Side Plank Hip Tap: Part

Side Plank Hip Tap: Part

Surfer: Part 1

Surfer: Part 2

Down Dog Side Planks: Part 1

Down Dog Side Planks: Part 2

Down Dog Side Planks: Part 3

Down Dog Side Planks: Part 3 with staggered legs.

Supine to Sit: Part 1

Supine to Sit: Part 2

Runner’s Lunge Lift: Part 1

Runner’s Lunge Lift: Part 2

Deadbug: Part 1

Deadbug: Part 2


11 thoughts on “20-Minute Workout for Core, Arms and Legs

  1. Chels

    Made time for two rounds, added some weights to the leg series. Well done, felt like a quick one thanks to the lightheartedness. I also appreciate the exercise benefit explanations! Keep up the strong work and swift recovery to you Melissa.

  2. Deb

    Lolololololol! Curse your name when I cough tomorrow….Lolololololol! What a great (and entertaining) workout. I love you guys. You’ve made such a difference in my fitness level over the past 2 years. I look forward to these workouts every day. Thank you for all you do.

  3. Nicole from Sydney

    Yes! Jesse is so energetic and I’m a huge devotee if you Melissa but Jesse totally made my day!! I’m blown away that he can talk effortlessly throughout, I made it 1 x through and will take a walk in a little bit. Thanks for mixing it up today!

  4. Randa

    Great workout, Jessie and Melissa. Have a wonderful Memorial Day. The enthusiasm with which Jessie does this workout makes it all the more enjoyable. Thanks!!

  5. Marta

    Said it before, will say it again – love Jesse’s energy! Cracks me up every time! He gets so excited when you let him in front of the camera, you should let him do it more often Melissa! great workout guys, as always!

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