Total Body Workout: Awesome Results: No Equipment Exercise: 40-Minutes

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Hi Everyone!

I hope you are ready for a fantastic workout! Today’s routine is an excellent program for your entire body. You don’t need any equipment. Grab some water, and you are ready to go. Below you will find the full length workout video and the photo tutorial for each exercise.

For this routine, set your interval timer for 30 Rounds of 30-seconds Cardio and 50-seconds Max repetitions per exercise. Challenge yourself to work at a high level of intensity. Aim for between a 7-9/10 level of effort.

If you are breathing hard and working up a sweat, you are in the right zone of intensity.

Interval workouts are a great way to work at your own level. If you need a break, take it, and then get right back into the workout. Fitness and health is a building process. While it’s important to push yourself, it’s equally important to listen to your body, and rest as needed.

Don’t sacrifice form for speed. Get in max reps with good form.

Life Update:

It’s been a wonderfully busy few weeks in the Bender household. I finished up teaching kinesiology classes for the semester. We had a quick trip to California for a wedding and a visit to Disneyland California Adventure Park. My son’s favorite thing in the world is Cars and Lightning McQueen, and bringing him to Cars Land was an amazing experience.

Joy is an understatement for how happy he was to take a trip to Radiator Springs.

I filmed a quick hotel room workout for Instagram while we were traveling, so if you haven’t given that a try check out at @BenderFitness on IG.

I hope you all enjoy today’s workout. I have a whole stack of workouts written and ready to film. Several of them are a longer format, like today’s workout. Let me know in the comments if you liked today’s workout, and if you like having the option of a longer workout.

Have fun, be strong, and make choices that help you feel healthier and happier. See you soon with a new workout.


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

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated:

Workout Breakdown:

Set Your Interval Timer for 30 Rounds of 30/50
*30-seconds of cardio between each exercise

  1. Half Squat Rotation
  2. Bird Dog-Right
  3. Bird Dog-Left
  4. Lunge Jump
  5. Angel Abs
  6. Plank Crunch
  7. Spiderman
  8. Reverse Knee Tap
  9. Squat-Switch-Tuck
  10. Criss Cross Abduction-Right
  11. Criss Cross Abduction-Left
  12. Beast Cross Kick-Right
  13. Beast Cross Kick-Left
  14. Ninja Jump
  15. Walk the Plank
  16. Wide Leg Reach to Side Plank-Right
  17. Wide Leg Reach to Side Plank -Left
  18. Shoulder/Hip Tap Push-up
  19. In/Out Plié Jump
  20. Down Dog Hop-Right
  21. Down Dog Hop-Left
  22. Leg Series-Right
  23. Leg Series-Left
  24. Donkey Kick
  25. Pendulum Chair-Right
  26. Pendulum Chair-Left
  27. Down Dog Open Heel Press-Right
  28. Down Dog Open Heel Press-Left
  29. Squat Pulse
  30. Low Lunge Switch

Half Squat Rotation

Half Squat Rotation: Part 2
Bird Dog
Lunge Jump
Angel Abs: Part 1
Angel Abs: Part 2

Angel Abs: Part 3
Plank Crunch: Part 1
Plank Crunch: Part 2
Reverse Knee Tap: Part 1

Reverse Knee Tap: Part 2

Squat, Switch, Tuck: Part 1
Squat, Switch, Tuck: Part 2
Squat, Switch, Tuck: Part 3
Beast Cross Kick: Part 1
Beast Cross Kick: Part 2
Criss Cross Abduction: Part 1
Criss Cross Abduction: Part 2
Ninja Jump: Part 1
Ninja Jump: Part 2
Ninja Jump Modification
Walk the Plank: Part 1
Walk the Plank: Part 2
Walk the Plank: Part 3
Wide Leg Reach to Side Plank: Part 1
Wide Leg Reach to Side Plank: Part 2
Shoulder/Hip Tap Push-up: Part 1
Shoulder/Hip Tap Push-up: Part 2
Shoulder/Hip Tap Push-up: Part 3
In/Out Plié Jump: Part 1
In/Out Plié Jump: Part 2
In/Out Plié Jump: Part 3
Down Dog Hop: Part 1
Down Dog Hop: Part 2
Leg Series: Part 1
Leg Series: Part 2
Leg Series: Part 3
Donkey Kick: Part 1
Donkey Kick: Part 2
Pendulum Squat: Part 1
Pendulum Squat: Part 2
Down Dog Open Heel Press: Part 1
Down Dog Open Heel Press: Part 2
Squat Pulse
Low Lunge Switch

18 thoughts on “Total Body Workout: Awesome Results: No Equipment Exercise: 40-Minutes

  1. Maria Bjørg Jepsen

    Amazing workout Melissa, one of my new favourites – thank you so much!!! It’s amazing seeing those wonderfully happy pictures of you and your precious beautiful family. It warms my heart deeply.

    Lots of love to the 3 of you :*

    Xoxo Maria from Denmark

  2. Shaela Haney

    Does Mavrick know his Mama is a beast? This is why I love your workouts! Never boring and works every muscle. Super sweaty as usual. I need to work on the criss cross abduction, the beast cross kick was my favorite. Being 14 weeks postpartum I wanted a bit more difficult and you delivered. Woo hoo! Thank you!

  3. Hailee

    Loved this for a full body workout with no equipment necessary! Thank you so much, Melissa! Worked up a good sweat and varied the cardio, alternating mountain climbers, high knees and burpies.

  4. Jeanette

    I was just thinking last night that I wished you would post another longer video :). I also love how you have been placing your phone in the videos lately so we can see the time remaining, makes it easier to keep pushing when I know the time is almost up :). Love working out with you. Thank you for all you do!

  5. Chelsey

    Loved this workout! It was nice to have a longer one to do along with you the whole time. Then I’m not tempted to quit after 20 minutes 😉
    Loved the squat-switch-tuck jump and In/out plie jump!

  6. Anonymous

    I absolutely loved this one!
    Thank you for creating it. thank you for sharing all that you do.
    You have changed my life truly! Thank you

  7. Melissa

    Thank you for this 40 minute workout – loved the length! I’m a runner but have had some recent injuries due to weak hips…any time I need a cross-training workout I come to your site. Usually I do 3 rounds of your 20 minute HIITs so I was so happy to find a longer one today to go through 40 minutes straight through. Then I just paired this with one of your 20 minute cardio workouts and it was perfect. Thank you!!

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