Welcome to today’s workout. Grab a mat and a couple of dumbbells, and you are ready to get in a fantastic workout.
Equipment for today’s workout:
For today’s workout, I used two 12-pound dumbbells. Choose a weight that is challenging to you, but allows you to maintain good form through all reps. You can also feel free to have some heavier dumbbells handy for the lower body exercises, and lighter dumbbells for the upper body exercises. Ideally, the last two reps should be challenging, but do-able.
If you aren’t sure where to start with equipment, check out some ideas at my Amazon Storefront (BenderFitness makes a commission if you purchase through this link): https://www.amazon.com/shop/benderfitness?listId=8NHLHDO83ACD&ref=idea_share_inf
I will be updating this list to stay current with equipment, workout gear, and workout clothes.
Benefits of Weighted Workouts:
These are just a few benefits of adding weights into your workout.
- Improved Bone Density
- Improved Metabolism
- Increases Strength
- Improved Posture
- Improves Confidence
- Muscle gives your Body Shape
I also love variety and incorporating different types of challenges into my workouts. I also love knowing that I am building strength, endurance, and my overall health and wellness by utilizing multiple workout techniques.
I am currently 17-weeks pregnant. All of these exercises are pregnancy safe for me, but if you are pregnant I highly recommend you clear any exercises you are doing with your doctor prior to starting any exercise program. Each pregnancy is different and your doctor knows your specific situation best.
Overall, I am starting to feel a lot better. I’m still very fatigued, and have caught yet another cold. Pregnancy lowers your immune system. Between teaching kinesiology courses, and my son started pre-school, I am being exposed to lots of germs. That said, it’s still heads and tails above the illness I experienced in the first trimester.
I still feel de-conditioned and out of shape, but it definitely feels great to be back to regularly working out. The college semester started, so I am also teaching two yoga classes per week.
I am starting to feel the first flutters of Baby Girl’s movements. It’s an amazing feeling.
As always, I hope you enjoy today’s workout. I’m focusing on being more consistent with filming new workouts. Please let me know if you enjoy this one, and what you would like to see next. Thanks for working out with me! See you soon.
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 continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
Equipment: Dumbbells, Yoga Mat, Bench or Couch (hip thrusts can be performed on the floor if you don’t have a bench).
Interval Timer: 14 Rounds of 35\45
Or complete for Reps:
Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps.
- Lunge Kick-Right
- Lunge Kick-Left
- Sit Thru Press-Right
- Sit Thru Press-Left
- Warrior Deadlift-Right
- Warrior Deadlift-Left
- Curtsy Lunge Abduction-Right
- Curtsy Lunge Abduction-Left
- Squat and Curl
- Tricep Drop
- Dumbbell Rib Hug
- Hip Thrust
- Bent Over Row
Repeat this workout up to 3X.
11 thoughts on “Total Body Dumbbell Workout: Fast, Effective Exercises, Great Results!”
Loved it!! More of the same, and more 15 min total body – any impact! Thank you!
Thanks for the great workout, as always! I can’t find where you have the number of reps listed for rounds 2-3.
I forgot to post it!
Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps.
This was a great dumbbell workout! Trying to get back in shape post baby (4 months) and this was perfect!
melissa! Thank you. I have been a long time fan of yours! Because of you and Jessie I feel fit and confident. I love your approach to nutrition. You are a wonderful role model.
I have been really enjoying slowing down my fitness routines and adding weights. So this new one is just perfect.
I completed this one of yours-POSTPARTUM & BEYOND: WEEK 4: WORKOUT 26: UPPER BODY SCULPT
and it was AMAZING!!! I did the two of them.
I just want to say thank you so much. And I love the variety you post. Oh and with weights I love any cues you give us. im never sure if i have correct form.
Enjoy your pregnancy Im so happy for your family.
THis was great. I enjoyed the mix of cardio and weights. More yoga would be great too. You are such a good instructor!
Happy to hear your feeling better even though you’ve caught another cold. Hang in there you. With this being your second pregnancy, do you plan on doing another pregnancy workout series? Thanks for sharing your passion of fitness to others and continue success with all your endeavors.
Thank you for the great workout, Melissa! The shoulder press, leg sweep through move was fun and challenging! I’d like to see a new hiit workout and yoga one focusing on building strength!
Thank you again!
Great workout! Strenght or HIIT next!
Love this — more of the same! LIIT with cardio and weights. Thank you!
Great workout! Followed your postpartum program, I tried to do as many as I could. I have a 4 month old baby and trying to get back into it. Thanks!